Study finds isometric exercises like planks twice as effective in lowering blood pressure; expert weighs in

According to Jamie O’Driscoll, a reader in cardiovascular physiology at Canterbury Christ Church University and senior author of the report, the reduction in blood pressure could be attributed to the static contraction of the muscles that squeeze the vessels that supply blood to the working muscles. “That reduces the flow of blood to the muscle during exercise and therefore oxygen supply to the muscle. When the muscles relax afterward, it causes a large flow of blood through the vessels, triggering greater improvements in blood flow regulation,” said Driscoll in a statement.

The report recommended performing 4×2 minutes of wall sits, with two-minutes’ rest in between, three times a week, alongside other forms of exercise.

Is walking good enough? (Source: Getty Images/Thinkstock)

Acknowledging that aerobic exercise training, dynamic resistance training, combined training, high-intensity interval training, and isometric exercise training are all significantly effective in reducing resting systolic blood pressure and diastolic blood pressure. “Comparatively, isometric exercise training remains the most effective mode. The findings of this analysis should inform future guideline recommendations,” it noted.

Is it effective?

Both planking and sit-ups can be beneficial for overall health and fitness, but they may not directly impact blood pressure in the same way as walking or cycling, said Dr Santosh Pandey, naturopath and acupuncturist, Rejua Energy Centre, Mumbai

However, they contribute to better posture and core stability, which indirectly supports cardiovascular health, added Dr Pandey.

According to Dr Pandey, walking is a low-impact aerobic exercise that is excellent for cardiovascular health. “Regular walking can improve blood circulation, reduce the risk of heart disease, and help maintain healthy blood pressure levels,” said Dr Pandey.

Like walking, the expert urged that cycling is another form of aerobic exercise that can have positive effects on blood pressure. “Cycling helps strengthen the heart and lungs, improves circulation, and enhances overall cardiovascular fitness,” said Dr Pandey.

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