Simple weekly exercises shown to lower blood pressure, study finds

A recent clinical study has revealed that engaging in simple weekly exercises may help lower blood pressure, even for those who find it challenging to maintain a regular exercise routine. The research, which included 100 participants with an average age of 37, examined the impact of reducing exercise frequency on health benefits over an eight-week period.

Participants engaged in isometric exercises, such as wall squats and planks, which involve muscle contractions without joint movement. After four weeks, blood pressure dropped by approximately 9.5 mmHg compared to a control group. During the subsequent four weeks, those who exercised once or twice weekly continued to experience some reduction in blood pressure. However, individuals who trained three times weekly achieved the most significant improvements.

Lead author Jim Wiles of the study, published in BMJ Open Sport & Exercise Medicine, stated that exercising three times a week results in greater blood pressure reduction and additional physiological advantages. Nonetheless, he acknowledged that even a single weekly session can help preserve some health benefits. Co-author Harry Swift emphasized that exercise should not be considered an "all or nothing" activity, as even one weekly session may maintain blood pressure benefits during busy periods.

The researchers cautioned that while their findings suggest that reducing exercise frequency may be better than stopping altogether, the study does not prove that exercising once a week is sufficient to treat high blood pressure. They emphasized that regular training brings greater benefits.