Daijiworld Media Network - New Delhi
New Delhi, Sep 12: A simple one-minute plank could be a useful addition to a heart-healthy exercise routine, with growing evidence suggesting that isometric exercises may help lower resting blood pressure when performed regularly.
A plank is an isometric exercise, meaning the muscles contract and remain under tension without the body moving through a range of motion. Other examples include wall sits and hand-grip exercises.
Planks engage several muscle groups simultaneously, including the core, shoulders, back and glutes. Regular isometric training may influence vascular function and blood-flow regulation, potentially contributing to lower resting blood pressure over time.
A large network meta-analysis published in the British Journal of Sports Medicine examined 270 randomised controlled trials involving 15,827 participants. It found that isometric exercise produced an average reduction of 8.24 mmHg in systolic blood pressure and 4.00 mmHg in diastolic blood pressure among the exercise approaches studied.
More recent research also supports the potential benefits of isometric training. A 2026 systematic review and meta-analysis of 40 randomised controlled trials found that isometric training was associated with average reductions of 6.72 mmHg in systolic blood pressure and 2.72 mmHg in diastolic blood pressure. The researchers noted that the largest reductions in their analysis were particularly associated with wall-squat programmes performed regularly over more than eight weeks.
However, this distinction is important because much of the research on blood-pressure reduction has examined structured isometric exercise programmes rather than a single daily 60-second plank.
During an isometric exercise, muscles remain contracted for a sustained period. This temporarily changes blood flow and vascular pressure. With repeated training, these responses may contribute to improvements in the regulation of resting blood pressure.
Research involving isometric resistance training has found reductions in both systolic and diastolic blood pressure, including among people with hypertension. However, the evidence does not mean that planks should replace aerobic exercise, resistance training, prescribed medication or medical care.
There is also an important safety consideration. A recent study specifically examining planks and wall sits found that blood pressure rose markedly during the exercises. Among 62 apparently healthy adults, 97 per cent reached the study's diastolic blood-pressure stopping limit during the plank, at an average of about 50 seconds. No adverse events were reported, but researchers stressed the need for further research, particularly in people at higher cardiovascular risk.
This means a plank may have a potentially beneficial effect on resting blood pressure over time, while blood pressure can nevertheless rise substantially during the exercise itself.
People new to planks can begin with shorter holds of around 20 to 30 seconds and gradually increase the duration as their strength improves. Maintaining a neutral spine, keeping the core engaged and breathing normally are important. Holding the breath during an intense static exercise can produce additional cardiovascular strain.
Planks can be combined with regular walking, cycling, swimming or other aerobic activities and conventional strength training to create a more complete exercise programme.
People with hypertension, cardiovascular disease or other medical conditions should seek professional medical advice before beginning a new exercise programme, particularly if they plan to perform strenuous or prolonged isometric holds.
The evidence therefore supports isometric exercise as a useful component of a heart-healthy lifestyle, but it is too early to describe a one-minute plank alone as a proven treatment for high blood pressure. Regular exercise, a healthy diet, weight management and appropriate medical care remain important for maintaining healthy blood-pressure levels.