The late TV doctor Michael Mosley highlighted a simple, equipment-free exercise that could help lower blood pressure when practised regularly. In a demonstration, he explained how holding a plank could form part of a routine aimed at helping to reduce blood pressure.
He said: "The idea is you go up on your elbows, keep your body straight and hold this for as long as you can, ideally for up to two minutes, which I can assure you is a long time if you're doing the plank."
Isometric exercises for blood pressure
Dr Mosley, who died in an accident on holiday in 2024, described the plank as an example of an isometric exercise, where muscles tense but the body does not move through a series of repetitions. He noted: "Isometric exercises, where you tighten your muscles but don't actually move them, like the plank or the wall sit, can help reduce blood pressure in the comfort of your own home."
Another option he demonstrated was the wall sit, which involves leaning against a wall with the legs bent as if sitting on an invisible chair. "The idea is you try and hold it for about 20 to 30 seconds, you'd have a breather and you go and do it again, another couple of times," Dr Mosley said.
Research and safety advice
He also highlighted a hand-grip strengthener, squeezing and holding it for a couple of minutes before repeating the exercise. Dr Mosley suggested doing this around three times a week, although the potential benefits depend on consistent practice rather than a single session.
Research has found that isometric exercise programmes can reduce resting blood pressure over time, with a review of 270 trials involving nearly 16,000 people finding these exercises particularly effective. However, the British Heart Foundation notes that planks were not specifically included in the studies behind that review.
A study published in the Journal of Hypertension found that planks and wall sits can actually cause blood pressure to rise substantially during exercise. So people with high blood pressure or heart conditions should seek professional advice before adding an exercise to their daily routine.
The NHS recommends regular physical activity as one part of managing high blood pressure, alongside other lifestyle changes and prescribed treatment where needed. Anyone diagnosed with hypertension should not replace medication or medical advice with planks alone.
