Isometric handgrip exercises may help reduce blood pressure

Neuroscientist Janet Peets suggests that an isometric handgrip squeeze exercise can potentially reduce blood pressure by up to 7 points. The routine requires only 12 minutes a day and can be performed without a gym or cardio equipment using a towel, a handgrip device, or a stress ball.

The recommended method involves squeezing a tightly rolled towel at approximately 30% of maximum effort for 2 minutes, followed by a 1-minute rest. This process should be repeated for 4 sets, three days per week. This type of isometric exercise involves muscle contraction without movement, which may encourage blood vessels to adapt and help lower blood pressure, particularly in individuals with mild hypertension.

Experts emphasize that while this exercise can be a beneficial addition to a routine, it should be performed alongside medical guidance and not as a replacement for prescribed treatments.