Plank pose helps stabilize blood pressure
Maintaining a plank or wall-back position is not only simple but also brings unexpected benefits to the heart. The 2023 synthesis shows that exercises with exertion, muscle contractions without joint movement, can be more effective than aerobic or high-intensity exercises in lowering blood pressure.
Elegant exercises include planking, sitting against a wall or tightening the handlebars. These fixed postures create tension to strengthen muscles and improve the blood vessel's ability to respond to pressure. Jamie O'Driscoll, PhD, Associate Professor of Lifestyle Medicine at Leicester University, co-author of the synthesis, commented: "Class exercise regimen is an emerging and promising exercise regimen to reduce resting blood pressure, supplementing traditional exercise regimes".
Effectiveness and implementation
Researchers believe that here and there exercises help the heart pump blood more efficiently, thereby reducing heart rate and blood pressure over time. One study found that doing three to four isometric poses, about two minutes each time, with short breaks between sessions, can significantly reduce blood pressure. This exercise does not require special equipment or long periods of time in the gym, very suitable for busy people.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Combining sedentary exercises such as plank or wall seating will increase the effectiveness of blood pressure control without taking a lot of time. O'Driscoll emphasized: "Even a little exercise is good for your health."
The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.
