A neuroscientist says a simple exercise using just a towel can slash your blood pressure. Janet Peets said that 'no gym' is required for the exercise, which only takes up a total of 36 minutes a week.
Despite being short and simple though, she says it can 'lower blood pressure by seven points'. She explained: "Squeezing a towel can lower blood pressure by seven points.
"It’s called an isometric handgrip squeeze, and it’s one of the most well-studied exercises for blood pressure I know of. Two minutes on, one minute off, four rounds, three days a week. That’s it.
"You can do it with a hand grip tool, a rolled towel, even a stress ball, gripping hard enough to feel it, resting, repeating. No gym. No equipment you don’t already have. No cardio required."
How to do it
According to UK Meds, simply take a towel and roll it up tightly to a thickness that feels comfortable in your palm, then squeeze it to about 30 per cent of your maximum effort. Do this for two minutes, then take a one-minute break before switching hands.
Repeat this a further three times, three days a week. This gentle muscle contraction encourages blood vessels to adapt and may briefly reduce blood pressure after release, especially in people with mild hypertension.
"Isometric exercises involve contracting muscles without movement and can lead to short-term reductions in blood pressure," it says.
High blood pressure
Around 30-32 per cent of Brits suffer from high blood pressure - also known as hypertension - but, because there are no obvious symptoms, many people do not realise they have it. It is especially common in older adults.
Occasionally, it can cause symptoms such as headaches, chest pain, and blurred vision. If you have any of these, you can call 111 for help.
According to the NHS, things that increase your chances of having high blood pressure include: your age – you're more likely to get high blood pressure as you get older; having close relatives with high blood pressure; your ethnicity – you're at higher risk if you have a Black African, Black Caribbean or South Asian ethnic background; having an unhealthy diet – especially a diet that's high in salt; being overweight; smoking; drinking too much alcohol; and feeling stressed over a long period.
If your blood pressure is too high, it puts extra strain on your blood vessels, heart and other organs, such as your brain, kidneys and eyes. If it's not treated, it can increase your risk of serious conditions such as heart disease, heart attacks, strokes, heart failure, kidney disease and vascular dementia.
Lowering your blood pressure even a small amount can help reduce your risk of these problems. Things like a balanced, healthy diet, regular exercise, and maintaining a healthy weight can help lower your blood pressure.
To avoid high pressure, you should avoid drinking too much alcohol and caffeine, and do not eat too much salt. You should also try and avoid smoking.
There are also medications which can help you keep your blood pressure low. These are usually taken as tablets once a day, although you may need to take more than one type of medication.
