People suffering from high blood pressure have been told that performing a single exercise can significantly lower it in just four weeks.
Studies have shown that isometric exercises, such as the plank and wall squat, are also beneficial for people with lower back pain, while one researcher has discovered remarkable results regarding their impact on blood pressure.
The exercise in question is the plank – and research has shown it to be incredibly effective. Dr Jamie O'Driscoll, a lecturer in cardiovascular physiology at Canterbury Christ Church University, has studied the effect of the exercise on blood pressure. He said the test results were remarkable, showing a significant reduction in blood pressure in just four weeks.
According to him, one study suggests that such a reduction could translate into about a 40% reduction in the risk of heart attacks and strokes. He explains: participants are first measured for blood pressure, heart rate and circulatory resistance, then perform the “plank” exercise four times in a row.
“After the exercise and recovery period, we saw a significant reduction in blood pressure, which is very encouraging,” he said. During the study, resting blood pressure decreased by about 12 mmHg – a result that is considered significant for such a short period.
The late health expert Dr. Michael Mosley, who passed away in 2024, also highly praised the exercise. On his BBC podcast “Just One Thing,” he highlighted the scientific evidence that the plank can bring about significant improvements.
He explained that isometric exercises require holding a stable position, where the muscles remain at the same length for a certain amount of time. These exercises are particularly effective for strengthening the deep abdominal and back muscles, while also reducing the risk of injury.
Furthermore, new studies suggest that isometric exercises may have a greater impact on lowering blood pressure than other forms of physical activity.
It is recommended that the plank be held for 30 seconds, followed by two minutes of rest, and repeated four times. The wall squat exercise is also suggested, following the same timing pattern.
Other studies have shown that the plank activates core muscles more than other exercises like crunches or waist rotations, as it engages the body more fully - from the hips to the shoulders.
The good news is that these exercises can not only lower blood pressure, but also help reduce low back pain. In one study, 30 young people with back pain performed short plank exercises every day, including the side plank. After just three weeks, they reported less pain and a significant improvement in their quality of life. /GazetaExpress/
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