Can a 60-Second Plank Help Lower Blood Pressure? What Experts Say

A simple 60-second plank could be a useful addition to an exercise routine aimed at supporting healthy blood pressure, with growing research suggesting that isometric exercises may help reduce blood pressure over time. Planks involve holding the body in a fixed position while keeping several major muscle groups, including the core, shoulders and glutes, under sustained tension. Sports medicine expert Dr Rajeev Kumar of AIIMS says short bouts of isometric exercise may complement conventional workouts by strengthening muscles and supporting circulation. However, a plank should not be considered a substitute for prescribed medicines, medical care or a balanced exercise programme.

Isometric exercises such as planks, wall sits and hand-grip holds have attracted attention for their potential cardiovascular benefits. Research has indicated that this type of exercise can contribute to reductions in systolic and diastolic blood pressure when performed consistently. At the same time, blood pressure can rise temporarily during intense static exercise. People with hypertension should therefore begin gradually, maintain proper form, breathe continuously and avoid prolonged or excessively strenuous holds. Combining isometric exercises with aerobic activity and other healthy lifestyle measures may provide broader cardiovascular benefits.