Planks and wall squats are better than cycling and running for lowering blood pressure according to study

A study conducted by Canterbury Christ Church and Leicester universities reveals that isometric exercises, including planks and wall squats, are remarkably effective in reducing blood pressure.

Published in the British Journal of Sports Medicine, the study examined 270 randomised controlled clinical trials involving 15,827 participants, to assess the effects of different exercise forms on blood pressure.

Researchers found significant reductions in resting systolic and diastolic blood pressure across all exercise types. While various exercises like aerobic exercise, squats and weights were effective in lowering blood pressure, isometric exercises stood out as the most impactful method.

“Performing 4 x 2 minutes of wall sits, with 2-minutes’ rest in between, three times per week, is an effective way to reduce your blood pressure,” said O’Driscoll. “They should be done alongside other exercise modes, to provide the maximum range of exercise choices rather than limiting them.

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