FITNESS
A new study has found that isometric exercises – where you statically hold a position – can improve your blood pressure
HERE’S ANOTHER REASON TO DO PLANKS AND WALL SITS: isometric exercises such as these are highly effective at lowering blood pressure. That’s according to a major new study, published in the British Journal Of Sports Medicine, which examined 270 randomised controlled clinical trials on the effects of various forms of exercise on resting blood pressure. All the exercise types had a positive effect on blood pressure – but isometric exercises were particularly good.
These exercises involve engaging your muscles by stressing them in a certain held position such as a plank or wall sit. The researchers explained that adopting such positions – for as long as you can manage – is almost twice as effective as the government-recommended aerobic guidelines. Another good thing about isometric exercises? They typically require no equipment for you to perform them. Here’s how to do the perfect plank and wall sit at home:
Plank
1. Stack your elbows on the ground directly beneath your shoulders and extend your legs, your weight on your elbows and toes.
2. Squeeze your glutes and core.
3. Your back should form a straight line; don’t let your pelvis dip or your bum rise up.
4. Fix your gaze face down so that you keep your neck in a neutral position.
Wall sit
1. Stand with your
