Globally, chronic diseases kill and disable more people than any other cause, and they are responsible for 71% (41 million) of all deaths each year. Chronic illness often has long-lasting effects because of genetic, physiological, environmental, and behavioral factors. The primary cause of premature deaths in people aged 30 to 69 is cardiovascular disease (CVD), which accounts for 15% (about 18 million) of all deaths.
Lifestyle changes are the goal of population-wide interventions. For example, exercise affects blood pressure and has many other health benefits. But for these solutions to work, people must commit to them for a long time, and not following through is still a big problem. Because most patients will not stick to this lifestyle change, it is important to consider how much exercise interventions cost and how much time they take. Isometrics can provide the answer patients and healthcare providers have been seeking. A large analysis of 270 clinical trials found that isometric movement training is the best way to lower systolic and diastolic blood pressure.
Isometric training aims to tighten or contract a muscle or group of muscles. The muscles being worked on do not get longer or shorter, and the joints involved do not move. You stay in one place during the exercise, and your body weight helps keep you strong and stabilize your core and joints.
Isometric exercise can help people with pain or injuries get stronger and more stable. It does not involve the full range of motion or movement and only works on certain muscles.
The key to isometrics is that they can be done without equipment and throughout the day if you wish. If you’re sitting in an office or working to prepare meals in your home, you can still exercise while doing anything else. It’s an all-inclusive exercise program you can do whenever you have a few minutes or while doing something else. Always discuss this with your healthcare professional before starting any exercise regimen. Here are a few to try:
Press Your Hands Together
With your elbows bent, clasp your hands together or press your palms together in front of your chest. Use the same amount of force in both arms. Hold down each button for 10 seconds, then let go. Do this five or six times. These moves will make your biceps, chest, and triceps stronger. You could do them while reading texts. So, it’s perfect for students, researchers, or writers.
A-Hold
Keep your back straight and your shoulders back. Take deep breaths and tighten your abs like you are getting ready to punch someone. Hold for five seconds. Then, let out a breath and “crunch” your abs as if doing a sit-up. Take a few deep breaths, then exhale all the way. Since this is a quiet exercise, no one will know you are working out your abs hard while taking notes. It can be especially helpful during dull meetings.
Glute Squeeze
Sometimes, sitting in a chair all day can hurt your back. Having strong glutes can help. As an easy isometric exercise, squeeze your glutes and hold the contraction for 10 seconds. Then, relax.
Press on the Wall
Put your hands against a wall about three feet away and space them out shoulder-width apart to move your shoulders and work your core. For 10 seconds, press hard against the wall and then let go. You can also lower your body toward the wall and press back up to turn this into a push-up.
Isometrics may be something to consider for your daily routine. As we already know from research, they can reduce BP, but exercise also has mental health benefits and maintains mobility, which then maintains independence and strength. Some studies have shown that it can reduce depression and anxiety and is a very effective means of combating stress, whether on the job or in life. It may even work where pills fail.
