This study finds that wall squats and planks are the best exercises to maintain a healthy blood pressure, and Indian doctors agree.
Beyond medication and aerobic exercises, a study has shown that isometric core exercise can help control blood pressure. (Creative Commons)
High or low blood pressure (BP) is a perennial topic of discussion. Doctors across the board ask people to keep their BP under control. And advice on how exactly to do this aplenty.
Now, a UK-based academic study has found that planks and wall squats are the key exercises to maintain healthy blood pressure. This has everyone in the health sector talking, as it challenges conventional wisdom and suggests that the key to a healthier BP might just lie in holding a pose or bracing against a wall.
The study, published in the British Journal of Sports Medicine, involved a comprehensive analysis of the BP of 15,827 individuals soon after engaging in various exercise routines. The results highlighted the significant impact of strength training exercises on blood pressure reduction.
A study has found that the plank exercise is a good way to manage your BP. (iStock)
While all forms of exercise led to a decrease in high blood pressure, planks and wall squats stood out as particularly effective methods.
This study was tweeted by several doctors from different streams of medicine. Taking to X (formerly Twitter), renowned interventional cardiologist Dr Deepak Krishnamurthy said, “Wall squats and planks have been found to be effective in reducing blood pressure.”
He also did a long thread on how “just BP” is the leading cause of heart attack, heart failure, stroke, kidney failure, dialysis, and death worldwide. He also listed several measures to control and check BP at home.
“These two exercises were found to outperform aerobic exercise in lowering blood pressures. Start with as much time as you can hold it and slowly increase over time. Do consult your doctor before starting,” informed Dr Krishnamurthy.
Wall Squat and Plank https://t.co/dVitkWcJk6
These two exercises were found to outperform aerobic exercise in lowering blood pressures.
Start with as much time as you can hold it and slowly increase over time. Do consult your doctor before starting. #MedTwitter pic.twitter.com/JpCaJaMA9Y— Dr Deepak Krishnamurthy (@DrDeepakKrishn1) August 10, 2023
Similarly, Dr Sudhir Kumar, Consultant Neurologist at Apollo Hospitals, Hyderabad, who is known for his posts on X on fitness and exercises, cited the study and said: “The take home message from the study is that for those looking to maximise reduction in BP can focus on isometric exercises (such as wall squats & planks) and running.”
Dr Sanjay G, a physician at Shanti Hospital, Bengaluru, explained that keeping BP under control is of paramount importance as it serves as a crucial barometer of cardiovascular health.
Apart from the plank, wall squats are also found to be good for reducing BP. (iStock)
“Elevated blood pressure, medically referred to as hypertension, can quietly damage arteries over time, increasing the risk of serious health complications such as heart disease, strokes, and kidney problems. Maintaining healthy blood pressure levels ensures that the heart doesn’t have to work overtime to pump blood, reducing the strain on this vital organ,” he told South First.
He explained that blood pressure promotes efficient circulation, enabling oxygen and nutrients to reach cells and tissues throughout the body, contributing to overall vitality.
“By proactively managing blood pressure, individuals empower themselves with a powerful tool to safeguard against potentially life-threatening cardiovascular events, enhancing their quality of life and longevity,” Dr Sanjay added.
While commonly recommended exercises include walking, cycling, and running, this study shows isometric core strength exercise can help in managing hypertension.
Dr Sudhir Kumar explained that the research, which examined the impact of different exercise types on blood pressure, suggested that strength training exercises, particularly planks and wall squats, may be more effective in lowering BP compared to the commonly-recommended aerobic exercises.
Benefits of blood pressure control. (Supplied)
These findings have prompted experts to call for an update to existing exercise guidelines for hypertension management.
While medication is commonly prescribed to manage high blood pressure, lifestyle modifications such as regular exercise is also an integral component of effective hypertension management.
Planking, an isometric core strength exercise, involves holding a position similar to a push-up for an extended period. Wall squats, on the other hand, are a strength exercise where participants lower their hips from a standing position and then rise back up, with their back against a wall.
Dr Jamie O’Driscoll, the first author of the study, emphasised the unique stress that isometric exercises put on the body.
“They increase the tension in the muscles when held for two minutes, they cause a sudden rush of blood when you relax. This increases the blood flow, but you must remember to breathe,” Dr O’Driscoll explained in the study.
The study’s participants exhibited a notable reduction in resting blood pressure following different exercise regimens. The results showed that:
Dr O’Driscoll noted that while these reductions might seem modest, they could still have a significant impact on an individual’s risk of stroke.
The findings of this study challenge the prevailing exercise recommendations for managing high blood pressure. While walking, cycling, and running remain valuable forms of exercise, the study suggests that incorporating planks and wall squats into exercise routines may provide an additional avenue for effectively reducing blood pressure.
Dr Krishnamurthy said that it is possible to measure one’s blood pressure at home with an electronic instrument (sphygmomanometer). Though it is a reliable way to monitor BP at home, the doctor cautioned that one should follow the necessary steps.
Of the important rules to remember, the cuff has to be worn on a bare arm as the cuff over clothing adds 5-50 mmHg. Also, one should not have a conversation while measuring BP. Talking or active listening adds 10 mmHg too, the doctor informed. The third rule to remember is to ensure that the arm is supported at heart level. Unsupported arm adds 10 mmHg.
How to measure the blood pressure at home with an electronic instrument?
It is a reliable way to monitor BP at home, provided you follow the necessary steps. #Hypertension #HomeMonitoring #BloodPressure pic.twitter.com/FDe8Oh3J4P— Dr Deepak Krishnamurthy (@DrDeepakKrishn1) August 10, 2023
Meanwhile supporting your back and feet is also important. If unsupported, then it can add 6.5 mmHg. The last tip to remember is to not keep your legs crossed. Crossed legs can also add up to 2-8 mmHg.
Tips to remember before measuring BP at home. (Supplied)
Along with the position of sitting for measuring BP at home, the Dr Krishnmaurthy said that there are certain tips to follow before measurement of BP.
One should not drink tea, coffee or a caffeinated drink 30 minutes before measuring the BP. One should not smoke or exercise 30 minutes prior. Constricting clothes should not be worn. Void the bladder before measurement and take rest for a minimum of five minutes before measuring.
Also, keep mobile phones and electronic devices away during measurement.
Dr Krishnmaurthy also listed the new guidelines for BP measurements. He said that people 60 and older should aim for blood pressure below 150/90 mmHg, while earlier the readings were 140/90 mmHg. Now, the former readings are said to be normal for people above 60 years of age.
Meanwhile, for those with diabetes or kidney disease, the new readings are 140/90 mmHg, while the old one was 130/80.
Additionally, there are certain foods too that can lower one’s blood pressure. Dr Sanjay said that cutting back on salt, upping one’s intake of fruits and vegetables, eating whole grains, fish, poultry, green leafy vegetables, nuts, low-fat diary, and legumes help in controlling BP.
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