USM Study Finds 11-Minute Handgrip Exercise Cuts Blood Pressure by 6.3 mmHg
Updated
Updated · The Star Online · Jun 4
USM Study Finds 11-Minute Handgrip Exercise Cuts Blood Pressure by 6.3 mmHg
1 articles · Updated · The Star Online · Jun 4
Summary
56 sedentary Malay men who completed a single 11-minute isometric handgrip session saw significant drops in systolic and diastolic blood pressure within one hour, USM researchers reported.
Stage 1 hypertension participants recorded the biggest systolic decline—an average 6.3 mmHg—while Stage 2 participants showed the largest diastolic reduction, suggesting greater benefits for those with higher baseline pressure.
The protocol used four two-minute contractions at 30% of maximum grip strength, alternating hands with one-minute rests, in a low-cost routine requiring minimal movement and no gym equipment.
USM said the findings provide early local evidence for Malaysians, but the exercise should complement—not replace—prescribed treatment, with larger studies still needed in women, older adults and other populations.
Could a simple daily hand squeeze be a real alternative to the gym for hypertension?
This 11-minute hand exercise lowers blood pressure, but does the effect last all day?
Isometric Handgrip Exercise Lowers Blood Pressure by 10 mmHg: Malaysian Study Reveals Practical Solution for Hypertension
Overview
Hypertension affects about 30% of Malaysian adults and is a major cause of early death and disability. Universiti Sains Malaysia (USM) made a breakthrough by showing that brief isometric handgrip exercise can help lower blood pressure in Malaysian men with hypertension. In their study, 30 men performed handgrip exercises three times a week for 12 weeks, following a simple and time-efficient routine. The results showed significant reductions in both systolic and diastolic blood pressure, with no reported adverse events. This practical, non-drug approach offers a promising way to help manage hypertension in Malaysia.