In the pursuit of healthier living, we need physical activity. You have lots of options! From strength training to aerobic exercise, each offers different benefits for physical and mental health. But there’s one exercise almost everyone should include in their fitness routine. It’s the plank! The plank, and its many variations is an exercise you do for core strength, but new research shows it has an added perk. This powerful isometric exercise could help lower your blood pressure too.
Isometric Exercises Steal the Show: Wall Squats and Planks as Blood Pressure Warriors
In a recent study published in the esteemed British Journal of Sports Medicine, researchers took a deep dive into the effects of various exercises on blood pressure. Using a cohort of 16,000 participants, they found that exercise, of various types, is one of the best non-pharmacological tools for managing elevated blood pressure. But what surprised them was the way isometric exercises stole the spotlight for lowering blood pressure, including wall squats and planks.
The Power of Isometric Exercises: Building Strength without Movement
You might wonder what makes isometric exercises different. Unlike traditional exercises that involve dynamic movement of muscles and joints, isometric exercises focus on building strength without movement. When you do an isometric exercise, your muscles contract but the joints don’t move. Think of pushing against something immovable, like a wall.
The plank is an isometric exercise that’s a powerhouse for strengthening the abdomen. Conversely, wall squats are where you situate your feet roughly 2 feet (60 cm) distant from a wall. Then you gradually descend until your thighs are parallel with the ground and hold this position. Walls squats bolster lower body strength and endurance, particularly in the quadriceps, hamstrings, and glutes.
The isometric nature of wall squats not only enhances muscle endurance but also contributes to better stability and balance. Additionally, this activity prompts the engagement of core muscles, further amplifying its positive impact on overall posture and body composition.
What the Study Found
For the study, researchers looked at various types of exercise and how they affect systolic and diastolic blood pressure. The good news is that all forms of exercise were at least modestly beneficial for blood pressure control, but isometric exercises, including walls squats and planks, stood out as being the most effective of the exercises they tested. Running was another form of exercise that led to a substantial drop in blood pressure.
The Science Behind the Benefits: Muscle Tension and Blood Flow Enhancement
Why might wall squats and planks lower blood pressure? Dr. Jamie O’Driscoll, a researcher from Canterbury Christ Church University and the study’s author, explains the science behind these exercises. “Isometric exercises, like planks and wall squats, create tension in the muscles when you hold them, followed by a sudden rush of blood when you relax,” he says. This alternation between muscle tension and relaxation triggers an increased blood flow.
Breathing Matters: The Crucial Role of Proper Respiration in Isometric Exercises
One caveat is to remember to breathe when you do isometric exercises. When you hold your breath during an isometric exercise, you reduce oxygen delivery to your muscles. This can lead to earlier fatigue and discomfort, limiting your ability to sustain the exercise. Plus, not breathing properly counteracts the benefits of exercise by placing additional strain on your cardiovascular system.
Numbers That Matter: Understanding Blood Pressure Readings
The significance of lowering high blood pressure cannot be overstated. High blood pressure places undue strain on blood vessels, the heart, and other vital organs, significantly raising the risk of health conditions such as heart attacks and strokes. While meds are on the table, making some lifestyle changes is helpful too. Some people can control mild hypertension through lifestyle changes alone.
Dietary changes, including dialing down the alcohol, kicking that smoking habit, managing stress, getting quality sleep, and staying physically active are all helpful for lowering mildly elevated blood pressure. All these steps are like your body’s backup plan to keep blood pressure in check and your whole system running happily.
Numbers That Matter: Understanding Blood Pressure Readings
Blood pressure is measured in millimeters of mercury (mmHg). A reading below 120/80 mmHg is considered healthy, while anything exceeding 140/90 mmHg is classified as high blood pressure. Some healthcare providers classify any blood pressure over 130/80 as high blood pressure. The higher number represents the pressure in the arteries when the heart beats (systolic blood pressure), while the lower number corresponds to the pressure between beats (diastolic blood pressure).
Lifestyle Changes: Allies in Blood Pressure Management
But it’s not just planks, and wall sits that are important for blood pressure control and heart health. Guidelines recommend 150 minutes of moderate-intensity exercise weekly, coupled with muscle-strengthening exercises twice a week. But you may also be able to boost the benefits by incorporating two minutes of wall squats or performing the plank position four times with a two-minute rest in between, three times a week.
Keeping your blood pressure in a healthy range requires a holistic approach. This includes lifestyle changes like dietary changes, salt reduction, weight management, and taking medications if your doctor prescribes them. Your healthcare provider can help monitor your blood pressure and recommend exercises that align with your health condition. Together, you can work out a plan for keeping your blood pressure under control for better heart and blood vessel health.
Innovative Allies: Planks, Wall Squats, and a Healthier Heart Journey
The unassuming plank and wall squat might just become unexpected allies, helping to lower blood pressure and boost heart health for the journey ahead. So, make planks and wall squats a part of a well-rounded fitness and lifestyle routine to get the most benefits for heart and blood vessel health. Another advantage of isometric exercises is you can do them almost anywhere – no equipment needed. Take advantage of these “do anywhere” exercises and enjoy their benefits.
References:
- Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials | British Journal of Sports Medicine. (2023). Retrieved 12 August 2023, from https://bjsm.bmj.com/content/early/2023/07/02/bjsports-2022-106503.
- “High blood pressure (hypertension) – Diagnosis & treatment – Mayo Clinic.” 15 Sept. 2022, https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/diagnosis-treatment/drc-20373417.
- “High Blood Pressure Symptoms and Causes | cdc.gov.” 18 May. 2021, https://www.cdc.gov/bloodpressure/about.htm.
- “Blood Pressure Chart: Normal, Elevated, High – Healthline.” 17 Nov. 2021, https://www.healthline.com/health/high-blood-pressure-hypertension/blood-pressure-reading-explained.
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