Doing simple body-weight exercise once a week can tackle high blood pressure, study finds

Doing simple body-weight exercise once a week can tackle high blood pressure, study finds Isometric exercise shown to lower blood pressure and holding this strength pose just once a week was shown to maintain healthy levels Doing a strength exercise such as holding a squat or plank pose just once a week is enough to tackle high blood pressure. Scientists have looked at what is the least amount of exercise needed to maintain healthy blood pressure levels. Scientists at Canterbury Christ Church University in Kent, said that isometric exercise training has already been linked to reducing a person's blood pressure. Isometric exercise can involve holding a pose for a few minutes at a time such as remaining in a squat, holding a plank, or hand grip exercise. It comes after a study last week suggested over 25 million Brits are now at risk of heart attacks and strokes due to high blood pressure - but many are undiagnosed. Trial participants all did three sessions of isometric training each week for the first four weeks of the study. This comprised of four bouts of isometric wall-squat exercise, separated by two minutes of seated rest. After the first four weeks of the programme, the people in the training arm of the study split into separate groups. One group stopped training exercises, another performed one session of isometric exercise training per week, another did two sessions and the final group continued with three sessions each week. After the first four weeks everyone who took part in exercise saw a reduction in their blood pressure. Then after the eight-week study period researchers found that people who continued to exercise three times a week saw the most benefit. But, crucially, those who continued with one or two isometric training sessions still maintained a reduction in their blood pressure. The group which stopped exercising saw their high blood pressure return. Emily McGrath, senior cardiac nurse at British Heart Foundation, said: "Regular exercise is one of the best things you can do for your heart and general health. It can help to lower blood pressure, support a healthy weight and reduce your risk of developing heart and circulatory diseases. "Isometric exercise training involves holding a pose for a few minutes at a time, such as holding a plank, squat, or hand grip exercise. "The results of this study show that even low levels of training can lead to significant health benefits, which is helpful for people unable to commit to more frequent training. It also shows why people need a range of exercise options, so they can choose activities that are realistic and manageable for them.” An isometric wall squat - or wall sit - is a static lower-body exercise where you hold a seated position against a wall to build leg strength. The findings are published in the journal BMJ Open Sport and Exercise Medicine. How to do the wall squat Study participants were instructed to do the following: - Stand with your back and head flat against a smooth wall - Step feet out about 2 feet (60 cm) forward, keeping them hip-width apart - Slide your back down the wall until your thighs are parallel to the floor forming a 90-degree angle at your knees - Keep your knees directly over your ankles and weight distributed through your heels - Hold the position while breathing steadily, then push back up through your heels to rest Author Professor Jim Wiles, at Canterbury Christ Church University, said: "For individuals unable to commit to higher training frequencies, even minimal engagement of once a week can help maintain significant benefits... over a short four-week period. "However, for optimal blood pressure reductions and the maintenance of a broader range of physiological adaptations, a frequency of three times per week week may be recommended."