To save time on reading here is the key finding on the decrease of blood pressure from various exercises.

aerobic exercise training (−4.49/–2.53 mm Hg)

dynamic resistance training (–4.55/–3.04 mm Hg)

combined training (–6.04/–2.54 mm Hg)

high-intensity interval training (–4.08/–2.50 mm Hg)

isometric exercise training (–8.24/–4.00 mm Hg)

Here’s a link on what isometric exercise is.

https://www.healthline.com/health/fitness-exercise/isometric...

Seeing these decrease in numbers really emphasizes the strength of exercise as an intervention. It's lot just isometric exercise, but all types here that significantly lowered blood pressure. And it's not just blood pressure, it's basically all bad health outcomes, according to other meta analyses. People want to know what food to eat, what food not to eat, and what supplements to take, what drugs to take. But we should be asking how we can make room in a week to get 3-6 hours of moderate physical activity, first.

Taken from Mayo clinic, for anyone not clear on what isometric exercise refers to:

Isometric exercises are tightening (contractions) of a specific muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length. The affected joint also doesn't move. Isometric exercises help maintain strength. They can also build strength, but not effectively. And they can be performed anywhere. Examples include a leg lift or plank.

"isometric handgrip (IHG), isometric leg extension (ILE) and isometric wall squat (IWS) as IET subgroups. IET programmes commonly employ protocols of 4×2 min contractions, separated by 1–4 min rest intervals, performed three times a week. IHG"

It sounds like the three isometric exercises evaluated in these studies were wall sits, leg extensions, and handgrips.

Does anyone know how this study would go if these exercises were less medical intervention and more elite athlete? How would one even do a full body isometric workout?

> Secondary network meta-analyses revealed isometric wall squat and running as the most effective submodes for reducing SBP (90.4%) and DBP (91.3%), respectively.

Wall squat was actually a close second to running for DBP reduction as well. As a member of late gen-X who is getting slightly elevated BP readings, this is very interesting and timely. I always assumed, without evidence, that aerobic exercises would be best for reducing BP. Be right back, going to do some wall squats.

Ben Greenfield, who is regarded as somewhat of a quack, has for a long time advocated for isometric exercise. I always found him interesting so I followed his blog for a while. I always thought the stuff about isometric exercise was bunk, but if the study is sound, then I guess I was too quick to judge. This is potentially great news for him and his brand.

This explains how Principal Skinner was able to keep so calm

"A big advantage of doing hand-grip exercises for lower blood pressure is that it doesn’t take a lot of time. You only need to do it for about 12 minutes a day, several times a week, and you can do it pretty much anywhere" https://highbloodpressurebegone.com/handgrip-exercises/

There is a free App (from J&J) that guide you to the 7-Minute Workout routine (has isometric exercises) - https://7minuteworkout.jnj.com

Would sitting on a rocking kneeling chair count as an isometric exercise?

So…yoga?