A study suggests that isometric exercises like wall squats and planks, even when performed infrequently, can help lower blood pressure.
Key facts
- •The study involved 100 adults with an average age of 37 who had systolic blood pressure between 120 and 140 mm Hg.
- •Participants who stopped isometric exercises after four weeks experienced a reversal of their blood pressure improvements.
- •The CDC estimates that nearly half of adults in the United States, or about 120 million people, have high blood pressure.
- •Isometric exercises involve holding a pose, such as a wall squat or floor plank, for a few minutes at a time.
- •Experts suggest that 10 to 20 minutes per session, performed two to three days a week, is a sufficient starting point.
A new study indicates that isometric exercises, such as wall squats and planks, can help reduce blood pressure in the short term. Researchers found that participants who performed these exercises once or twice a week saw blood pressure reductions, while those who continued three times a week maintained improvements over a longer period.
By the numbers
Study Methodology and Findings
Researchers recruited 100 adults with an average age of 37 who had normal-to-high-normal systolic blood pressure and engaged in limited moderate physical activity. Participants followed a four-week program consisting of four sessions of isometric wall squats, separated by two minutes of rest, performed three times weekly. After the initial four weeks, groups were split into different schedules: continuing three times a week, twice a week, once a week, or stopping entirely. Results showed that participants who continued exercising three times a week achieved the greatest reduction in systolic blood pressure. Conversely, those who stopped the exercises after the first four weeks saw a reversal of their blood pressure improvements. The study noted that while lower-frequency training may maintain short-term reductions, higher frequencies are necessary to preserve long-term cardiac and vascular benefits.
Expert Recommendations for Implementation
Medical experts suggest that individuals beginning an isometric routine should start slowly and build up over time. Recommendations include 10 to 20 minutes per session, such as four 2-minute holds of a wall sit or handgrip squeeze with 2 minutes of rest between each. Experts emphasize that consistency is more important than an exhaustive routine, and even one or two sessions per week can serve as a meaningful starting point for those with limited time.
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This article was independently rewritten by ManyPress editorial AI from reporting originally published by Healthline.
