Simple Exercises Can Help Lower Blood Pressure, Study Finds
A new study reveals that a simple exercise, like holding a wall squat for a few minutes, can significantly reduce blood pressure. Research published in a journal focusing on sports and exercise found that this type of isometric exercise—where muscles tighten without moving—is very effective for heart health.
The study tracked 100 adults, who were inactive and had normal to slightly elevated blood pressure, which is defined as a systolic reading between 120 and 140 millimeters of mercury. For four weeks, participants performed wall squats three times a week at home. The exercise routine included four two-minute squat sessions, each followed by two minutes of rest, and it was monitored with heart-rate straps.
After completing the four weeks, the participants noticed an average drop of around 9.5 points in their top blood pressure number (systolic pressure), along with a decrease in the bottom number (diastolic pressure) when compared to a control group.
Following this initial phase, researchers looked into how less frequent exercise would affect blood pressure. Participants were assigned to either train three, two, one, or no times a week for the next four weeks. Those who completely stopped exercising saw their blood pressure return to its original level within just four weeks, losing all their achieved benefits.
On the other hand, participants who continued with just one or two workouts per week managed to keep most of their blood pressure improvements. Only those who exercised three times a week maintained significant improvements in other health metrics, like heart rate and blood flow resistance.
Dr. Aseem Malhotra, a cardiologist not involved in the study, commented on the findings, calling it intriguing that minimal effort, even just once a week, could provide noticeable benefits for blood pressure. He emphasized that doing wall squats at home is a cost-free exercise option.
Malhotra added that physical activity is just one part of maintaining heart health. He often sees major gains in blood pressure from dietary changes alone.
While the study was small and involved generally healthy adults who were not on blood pressure medications, researchers noted that results might differ for older individuals, those with diagnosed hypertension, or patients already using heart medications.
They also pointed out that more long-term studies are needed to determine if exercising once a week can sustain blood pressure reductions over a longer period.
