30-Second Workout Once a Week May Lower Blood Pressure, Study Finds

A brief, 30-second workout performed as little as once a week may contribute to lower blood pressure and potentially increase longevity, according to new research.

The study, conducted by researchers at Canterbury Christ Church University in the UK, focused on isometric exercise training, which involves contracting muscles without changing their length.

Researchers initially followed 100 relatively sedentary adults for four weeks, during which they performed wall sits, a static exercise targeting lower-body strength, three times per week. Following this initial phase, participants were divided into groups to test different exercise frequencies: once a week, several times a week, or no exercise at all.

The findings indicated that individuals who completed the wall sits three times weekly showed a significant reduction in blood pressure compared to a control group. Notably, even performing the exercise just once a week resulted in meaningful blood pressure decreases.

Experts suggest that the tension created during isometric holds temporarily restricts blood flow. Upon release, this can lead to a surge of blood that prompts the arteries to produce nitric oxide, a compound that widens and relaxes blood vessels. This process may improve blood vessel elasticity and reduce strain on the heart.

High blood pressure, defined by the Centers for Disease Control and Prevention as a reading of more than 130/80 mm Hg, affects nearly half of the adult population in the U.S. Consistently elevated blood pressure can increase the risk of serious health issues such as coronary artery disease, heart attack, and stroke.

The study, published in BMJ Open Sport & Exercise Medicine, involved participants with an average systolic blood pressure between 120 and 140 mm Hg. After the initial four-week phase of thrice-weekly sessions, participants saw an average reduction of 9.45 mm Hg in systolic blood pressure and 5.8 mm Hg in diastolic blood pressure.

In the subsequent phase, the group exercising three times per week experienced the most substantial drop in systolic blood pressure, approximately 13.7 mm Hg. Reductions of about 6.95 mm Hg and 6.56 mm Hg were observed in those exercising twice and once weekly, respectively. Participants who ceased exercising after the initial phase lost the benefits they had gained.

While the researchers identified three times per week as the optimal frequency for sustained benefits, they emphasized that even minimal engagement, such as once a week, still yielded significant advantages. The study noted that more extensive, long-term research is needed to definitively confirm causality, but the observed correlations suggest a strong link between exercise frequency and sustained cardiovascular adaptations for blood pressure control.