A new study has revealed that incorporating strength-training exercises like squats and planks can be highly effective in reducing blood pressure.

The research, published in the British Journal of Sports Medicine, analyzed data from trials involving 16,000 participants and found that while all types of exercise contributed to lowering high blood pressure, wall squats and planking demonstrated even greater reductions compared to aerobic exercises. The study suggests that current exercise guidelines, which primarily emphasize aerobic activities, should be revised to include these strength-training exercises.

So, how do you plank correctly? According to Samuel Quinn, the personal training lead at Nuffield Health, you should start by kneeling down onto the floor and then lean forward to move into the plank position on either your elbows or hands, depending on the type of plank you’re doing. Make sure your elbows are directly under your shoulders and keep your feet close together. Lift your hips up, keeping them parallel to the floor, and focus on bracing your core while keeping your shoulders relaxed. Contract your glutes and quads and hold the plank tightly while continuing to breathe.

When it comes to squatting, it is important to do it correctly to reap the health benefits. Quinn suggests starting with your feet placed shoulder-width apart and retracting/squeezing your shoulder blades back. Look up and keep your torso in an upright position, avoiding leaning forward. Initiate the movement from the hips and squat down to a seated position where your hips are below your knees and your knees are over your toes. Push your weight through your heels and hold the position at the bottom. On the upward phase, drive through your heels, squeeze your glutes, and keep your abs braced. Take a deep inhale and hold your breath during the squat, exhaling on the upward phase.

The reason why squats and planks are effective in improving blood pressure is due to the nature of isometric exercises. According to study author Dr. Jamie O’Driscoll, isometric exercises place a different kind of stress on the body compared to aerobic exercises. They are designed to build strength without involving muscle or joint movements. Isometric exercises, like holding a plank for two minutes, increase tension in the muscles and when you relax, there is a sudden rush of blood flow. This rush of blood flow likely triggers the greater improvements in blood flow regulation.

In conclusion, incorporating wall squats and planks into your exercise routine can help in reducing blood pressure. These strength-training exercises have been found to have even greater reductions in blood pressure compared to aerobic exercises. Planking correctly involves aligning your elbows or hands with your shoulders, keeping your feet close together and hips parallel to the floor, focusing on bracing your core, and contracting your glutes and quads. Similarly, squatting correctly involves maintaining a neutral spine position, initiating the movement from the hips, pushing the weight through your heels, and keeping your abs braced. So, if you’re looking to improve your blood pressure, give planks and squats a try!

Key Points:

– Incorporating wall squats and planks into your exercise routine can be highly effective in reducing blood pressure.
– Planks should be done by aligning your elbows or hands with your shoulders, keeping feet close together, and contracting the core, glutes, and quads.
– Squats should be done by maintaining a neutral spine position, initiating the movement from the hips, and pushing the weight through the heels.
– Isometric exercises like planks and squats place a different stress on the body and can improve blood flow regulation.
– Current exercise guidelines should be revised to include strength-training exercises like squats and planks.

Source Article: https://inews.co.uk/news/health/how-plank-correctly-new-study-simple-exercises-improve-blood-pressure-2506491