London, UK: A new study suggests that doing planks and wall squats is the best way to reduce blood pressure. The study was conducted by researchers from Canterbury Christ Church and Leicester universities.
The researchers have compared the efficacy of different forms of exercise in reducing blood pressure. The study involved 16,000 people, and they found that all exercises, including those involving muscle engagement without significant movement, such as wall sits and planks, lowered high blood pressure.
Wall squats and planking resulted in greater reductions in blood pressure compared to aerobic exercises. These isometric exercises are specifically designed to enhance strength without involving any movement of the muscles or joints. The pressure of blood in the arteries is measured in millimeters of mercury (mmHg). Below 130/85 mmHg is healthy, while more than 140/90 mmHg is high, as per the study.
The larger number represents the pressure of blood in the arteries when the heart contracts during a beat, which is known as systolic blood pressure. On the other hand, the smaller number represents the pressure in the arteries when the heart is resting between beats, and this is known as diastolic blood pressure.
According to the study author, Dr. Jamie ODriscoll, isometric exercises place a very different stress on the body than aerobic exercise at Canterbury Christ Church University.
They increase the tension in the muscles when held for two minutes, then cause a sudden rush of blood when you relax. This increases the blood flow, but you must remember to breathe.
The study author added.
As per the current UK guidelines, adults are recommended to engage in at least 150 minutes of moderate-intensity exercise per week or 75 minutes of intense activity, along with muscle-strengthening exercises twice a week. Additionally, Dr. O’Driscoll suggests incorporating two minutes of wall squats or performing the plank position four times with two minutes of rest in between, for three sessions each week.