Exercises Best for lowering blood pressure: wall squats and planks
A study suggests that strength-training exercises like wall squats and planking are highly effective in reducing blood pressure. The current focus on aerobic exercises like walking, running, and cycling in exercise guidelines should be updated to include these isometric exercises, according to researchers from the UK.
The analysis, based on trials involving 16,000 participants and published in the British Journal of Sports Medicine, showed that all types of exercise contributed to lowering high blood pressure. However, wall squats and planking resulted in more significant reductions compared to aerobic exercises. Isometric exercises aim to build strength without involving the movement of muscles or joints.
The plank position, similar to a press-up, and wall squats, involving sliding down a wall until the thighs are parallel to the ground, target specific muscle groups and strengthen the abdomen. These isometric exercises impose different stresses on the body compared to aerobic exercises, making them especially effective in reducing blood pressure, as explained by Dr. Jamie O’Driscoll, the study’s author from Canterbury Christ Church University.
High blood pressure can strain blood vessels, the heart, and other organs, leading to an increased risk of heart attacks and strokes. While medication is commonly used for treatment, patients are also advised to adopt a healthy diet, reduce alcohol consumption, quit smoking, and engage in regular exercise.
The ideal blood pressure reading is below 130/85 mmHg, while readings higher than 140/90 mmHg are considered high. The British Heart Foundation highlights the benefits of exercise for heart health, noting that it can reduce the risk of heart and circulatory diseases by up to 35%. The key is finding enjoyable exercises that individuals are more likely to stick with in the long term, which is crucial for maintaining lower blood pressure.
The researchers analysed data from 15,827 individuals participating in 270 clinical trials published between 1990 and 2023, examining the effects of exercise on blood pressure levels. For those concerned about their blood pressure, it is advised to consult a GP for a measurement and to inquire about the most suitable types of exercise for their specific condition. Regular monitoring of blood pressure, especially for those over 40, is essential for maintaining good health and preventing potential cardiovascular issues.