Doing some simple exercise once a week can help keep blood pressure low, even when it is difficult to exercise regularly, according to a new clinical study.
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The study included 100 participants, with an average age of 37, who underwent an eight-week training program to determine whether reducing the frequency of exercise helps maintain its health benefits.
The researchers focused on isometric exercises, in which muscles contract without changing length or moving joints, such as wall squats and planks.
After four weeks of training, the blood pressure of the participants decreased by approximately 9.5 mmHg compared to the control group.
Over the next four weeks, the researchers found that participants who continued to exercise once or twice a week maintained some of this reduction, while those who exercised three times a week achieved the best results.
Jim Wiles, one of the authors of the study published in the journal BMJ Open Sport & Exercise Medicine, said that exercising three times a week is associated with a greater reduction in blood pressure and the maintenance of more physiological benefits, but he noted that even one session per week may help maintain some health gains.
Harry Swift, one of the study's authors, stressed that exercise should not be viewed as an "all or nothing" approach, explaining that one session per week may help maintain the blood pressure-lowering benefits during busy periods.
The results indicate that reducing the frequency of exercise may be better than stopping it altogether, while emphasizing that the study does not prove that exercising once a week is sufficient to treat high blood pressure, and that regular training achieves greater benefits.
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