One exercise is better than all others for lowering blood pressure (Image: Getty)
People suffering from high blood pressure have been informed that performing one particular exercise can ‘significantly’ lower it within just four weeks. Studies have demonstrated that the isometric plank and wall squat proved beneficial for participants experiencing lower back pain – with one scientist revealing how their research into blood pressure yielded remarkable findings.
The exercise in question is the plank – and research has shown it to be remarkably effective. Dr Jamie O’Driscoll, a Reader of Cardiovascular Physiology at Canterbury Christ Church University, is examining the effect of the plank on blood pressure. Dr O’Driscoll, who has been investigating blood pressure, stated that the test results were extraordinary – a ‘significant’ decrease in blood pressure within merely four weeks.
He highlighted that one research paper had suggested a reduction of this magnitude could translate into a 40 per cent decrease in the risk of heart attacks and strokes. He said: “We have participants coming to our laboratory, measure their blood pressure, and their heart rate as well as the resistance of their blood flow throughout their arteries and then we have them perform the plank exercise repeated four times.
“What we found is after that exercise and recovery the blood pressure is reduced substantially, which is very encouraging.” He noted that resting blood pressure dropped by 12mm mercury (mm Hg) during the trial, which he characterised as a ‘substantial’ reduction in just 4 weeks. Dr Mosley responded: “Wow that is impressive – that is a big number.”
Dr O’Driscoll continued: “There was a publication in the Lancet a few years back which and said if you could reduce your blood pressure to that level you are potentially reducing your risks of strokes and heart attacks by up to 40 per cent. It’s a large reduction so we think this could be really big for the wider population.”
The late health expert Dr Michael Mosley, who tragically passed away in 2024, was equally enthusiastic about the exercise, discussing it on his BBC podcast Just One Thing, where he highlighted compelling scientific evidence that performing the plank can deliver remarkable improvements.
He elaborated on why such exercises can deliver a greater impact: “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.
“On top of that there is new research showing that asymmetric exercises can also lower your blood pressure more than other types of exercise.” Dr Mosley explained that people should perform a 30-second plank followed by a two-minute rest, then repeat the sequence four times. Additionally, he recommends doing a wall squat – positioning yourself against the wall with your back and gradually lowering yourself down – following the same pattern of repetitions and intervals.
Dr Mosley said: “Scientists from Penn State University in the US attached electrodes to 20 participants while they did core exercises to measure how hard their muscles worked. The scientists found doing a plank works your core muscles a lot harder than exercises such as crunches or oblique twists.
The researchers think it’s because the plank provides more three dimensional activation from hip to shoulder rather than just working your abs.
“The good news is that doing core strengthening exercises like the plank and wall squat really could reduce lower back pain. In one study 30 young men and women with lower back pain did a few minutes of daily plank exercises including the side plank where you lean on one arm.
“Each exercise was held for only 20-30 seconds. After only three weeks they reported significantly less pain and a big improvement in their quality of life.”
