Individuals with high blood pressure have received promising news: performing just one exercise can lead to a ‘significant’ reduction in blood pressure in as little as four weeks. Recent research has highlighted the astonishing impact of the isometric plank and wall squat, showing compelling evidence of their effect on lowering back pain and now, blood pressure.
The specific exercise in question is the plank, which has been proven to be incredibly effective. Dr. Jamie O’Driscoll, a Reader of Cardiovascular Physiology at Canterbury Christ Church University, has conducted extensive research on the impact of the plank exercise on blood pressure. Dr. O’Driscoll shared that their study yielded remarkable results, demonstrating a noteworthy decrease in blood pressure in just four weeks.
In light of the research findings, Dr. O’Driscoll emphasized that the observed reduction, if sustained, could potentially lead to a 40 per cent decrease in the risk of heart attacks and strokes. Astonished by the results, Dr. O’Driscoll commented, “What we found is after that exercise and recovery the blood pressure is reduced substantially, which is very encouraging.” The study recorded a substantial reduction of 12mm mercury (mm Hg) in resting blood pressure over the four-week period, a result described by Dr. O’Driscoll as ‘substantial.’
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Notably, late health expert Dr. Michael Mosley was a vocal proponent of the plank exercise, discussing its scientific evidence for producing significant improvements on his BBC Podcast Just One Thing. Dr. Mosley also shed light on why isometric exercises such as the plank and wall squat can have a more pronounced impact on blood pressure and overall muscle strength.
Dr. Mosley explained, “When you do an isometric exercise you have to focus on holding your posture, keeping your muscles the same length for a duration of time. These stationary exercises like the plank or the wall squat are exceptionally good for strengthening deep and hard to reach muscles in your core and back and reduce your chance of injury.”
Furthermore, Dr. Mosley advocated specific exercise routines involving the plank and wall squat, based on scientific research and findings. According to him, 30 seconds of plank should be followed by a 2-minute break, repeated four times, and a similar routine for the wall squat. He also pointed out that asymmetric exercises could contribute to a greater reduction in blood pressure compared to other forms of exercise.
The positive implications of the plank exercise also extend to reducing lower back pain, as emphasized by the research. In one study, participants reported a significant decrease in pain and an improved quality of life after incorporating daily plank exercises into their routine over a three-week period.