Many elderly friends shake their heads at the mention of "exercise".
Can't run, can't jump, let alone work up a sweat.
If there were a form of exercise that doesn't require running or jumping, doesn't make you sweat excessively, can be completed in just a few minutes, yet offers tangible benefits to both blood sugar and heart health, would you be tempted?
It is isometric exercise, also known as static exercise. Shu Yue, director of the Cardiac Rehabilitation Department at Hainan Chengmei Hospital, said: The value of this type of exercise has been underestimated for a long time, especially for middle-aged and elderly people who are not suitable for high-intensity exercise.
"Isometric exercise" without running or jumping
Isometric exercise, to put it simply, is about "holding the tension and maintaining it": muscles contract forcefully, but without joint movement.
Squatting quietly against the wall, planking, hip bridge, horse stance, and tiptoe standing all belong to this category.
Its threshold is surprisingly low - no need for a venue or equipment, and it can be done at home or in the office, taking just a few minutes whenever you have a spare moment. For those who "can't get moving," this is almost the lowest threshold form of exercise.
What good does it do to blood sugar
Many people are unaware that muscles are one of the largest "glucose depots" in the human body. When muscles contract, it's akin to opening the "door" of the depot, allowing glucose from the bloodstream to be invited in and utilized.
Shu Yue explained that isometric exercise is a type of resistance (strength) training. Regular adherence to it can improve insulin sensitivity, help maintain muscle mass, and is particularly beneficial for individuals with high blood sugar and type 2 diabetes.
Muscles become stronger, the "warehouse" functions better, and blood sugar is less likely to "accumulate" in the bloodstream. Especially for middle-aged and elderly people who are afraid of fatigue and worried about overexertion, this type of exercise with controllable intensity is easier to persist in and more likely to become a habit.
Why is it also beneficial to the heart
What the heart fears most is excessively high blood pressure and an overly heavy burden.
A large meta-analysis published in the British Journal of Sports Medicine in 2023, which included 270 randomized controlled trials with over 15,000 participants, found that isometric exercises ranked at the forefront of all types of exercises in terms of reducing resting blood pressure, with wall squats performing particularly well.
Shu Yue said that when blood pressure stabilizes, the burden on the heart becomes lighter. For people who cannot tolerate moderate to high-intensity exercises such as sprinting or climbing stairs, isometric exercises provide a gentler and more controllable form of exercise.
In the cardiac rehabilitation clinic, Shu Yue often incorporates isometric exercises into the cardiac rehabilitation program for middle-aged and elderly patients, helping them to truly persist in exercise within their capabilities.
Experts remind: practicing in this way is safer
Although isometric exercises are beneficial, they should not be practiced blindly. Shu Yue specifically reminds us of three points:
First, assess, then exercise. For individuals with hypertension, coronary heart disease, heart failure, or those who have had stent implantation or pacemaker implantation, it is best to undergo a cardiopulmonary assessment at the cardiac rehabilitation department before exercising, and a personalized plan should be developed by a doctor.
Second, act according to your strength and don't hold your breath. Don't pursue "pushing to the limit". If you experience chest tightness, palpitations, or dizziness during practice, stop immediately and rest.
Third, progress gradually. Start with 20-30 seconds per group of wall squats, do two or three groups per day, and gradually increase the intensity.
For those who have the means, it's also advisable to prepare a blood pressure monitor and a blood glucose meter, and pay attention to the body's response after exercise. It should be noted that isometric exercise is a "supplement", not a "replacement". When combined with aerobic exercise and daily activities, the effect is more balanced.
The best exercise is the one you can safely stick to. You can still maintain your blood sugar and heart health without running or jumping - the key is to start scientifically and persist safely.
Expert Introduction
Shu Yue, Deputy Chief Physician
Director of Cardiac Rehabilitation Department
Hainan Free Trade Port E-type Talent
Specialization
Cardiovascular disease, critical care diagnosis and treatment, and cardiac rehabilitation; exercise assessment and health guidance for hypertension, abnormal blood glucose, abnormal blood lipids, and associated cardiovascular issues; long-term management of chronic diseases, cardiorespiratory endurance assessment, and individualized exercise program development.
Friendly reminder: This article is for health education purposes and cannot replace individualized medical diagnosis and treatment. For specific exercise plans, please be sure to follow your doctor's advice.