USM researchers find that a simple hand exercise could help decrease high blood pressure
A simple hand-squeezing exercise that takes just 11 minutes may offer Malaysians an easy and affordable way to lower blood pressure without gym memberships, expensive equipment or strenuous workouts.
Universiti Sains Malaysia (USM) Tun Abdullah Ahmad Badawi Cancer Centre researchers have discovered that a short session of isometric handgrip exercise significantly reduced blood pressure among participants with hypertension.
The study, published in the International Journal of Isokinetics and Exercise Science, involved 56 sedentary Malay men aged between 20 and 59 years old, with different resting blood pressure levels: normal, pre-hypertension, and Stage 1 and Stage 2 hypertension.
The researchers first measured each participant’s maximum handgrip strength using a hand dynamometer.
Participants were then instructed to perform four sets of two-minute handgrip contractions at 30% of their maximum strength, alternating hands h one-minute rest intervals tween sets.
One hour after completing the session, the researchers observed significant reductions in both systolic and diastolic blood pressure, as well as mean arterial pressure.
Participants with Stage 1 hypertension experienced the greatest reduction in systolic blood pressure, recording an average decrease of 6.3mmHg after just one session.
Meanwhile, participants with Stage 2 hypertension showed the largest reduction in diastolic blood pressure.
This suggests that individuals with higher blood pressure may benefit the most from the intervention.
The researchers stressed that even modest reductions in blood pressure could produce major long-term health benefits.
Previous evidence shows that lowering blood pressure by just 2mmHg may reduce the risk of cardiovascular disease and stroke-related deaths.
Unlike jogging or aerobic exercise, isometric handgrip exercise involves sustained muscle contraction without major joint movement.
The researchers believe these repeated contractions may help improve blood vessel function and vascular regulation, although more studies are still needed to fully understand the underlying physiological mechanisms.
Because the exercise requires minimal movement and no equipment, the researchers believe it may be especially useful for busy working adults, elderly individuals and people who struggle to maintain conventional exercise routines.
While the exercise method was originally developed and tested in Western populations, the team successfully demonstrated that the same approach could also benefit Malaysians, particularly within the Malay population.
Lead researcher Associate Prof Dr Hazwani Ahmad Yusof said local validation is important because ethnic, genetic and lifestyle differences may influence how people respond to exercise interventions.
“Most previous studies on isometric handgrip exercise were conducted in Western populations.
“Our findings provide important early evidence that this simple intervention may also benefit the Malaysian population,” she said.
Despite the encouraging findings, the researchers emphasised that this exercise should not replace prescribed medication or professional medical treatment.
Instead, it should be viewed as a complementary lifestyle strategy that may support cardiovascular health alongside proper medical care.
The research team is now calling for larger and longer-term studies involving more diverse Malaysian populations, including women and older adults, to determine whether regular handgrip exercise can produce sustained long-term cardiovascular benefits.
Source:
https://www.thestar.com.my/lifestyle/health/2026/06/04/lower-your-high-blood-pressure-in-just-11-minutes
