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March 23, 2010 | Comments: 0

Getting a Grip on Your Blood Pressure

Imagine a simple hand exercise that can lower your blood pressure. That’s the claim of a computerized hand-grip device called the Zona Plus. Here’s the lowdown on isometric hand-grip training for blood pressure control.

Using the Zona Plus for 12 minutes, 3 to 5 times a week, can reduce blood pressure an average of 15 points or more in 6 to 8 weeks, according to the manufacturer. The standard routine is to squeeze it with each hand at 30% of your maximum strength, as calculated by the machine, in 2-minute intervals—a type of “isometric” exercise (which involves contracting a muscle without any movement). The device sells for about $400 and comes with a money-back guarantee.

Putting it to the test

Several studies not funded by the maker have been published on the Zona Plus, most done at McMaster University in Canada. And they’re all positive, showing blood pressure reductions from 6 to 19 points systolic (the top number), on average; the effect is more modest for diastolic (the lower number) blood pressure. But most studies have been small and short, and results varied among users. Larger and longer studies are needed. No one is sure how the device might work, but researchers hypothesize that moderate-intensity isometric exercise may lower activity of the sympathetic nervous system, which is involved in heart rate and blood pressure regulation.

Can any hand-grip device do?

The Zona Plus calculates your desired squeeze level and gives feedback, so you know how hard to squeeze and for how long. But you could experiment with any basic, inexpensive hand-grip device. You’d have to guess what a moderately intense squeeze would be and then time it yourself. (Gripping too tightly for too long can cause a temporary spike in blood pressure.) Some researchers suggest that men buy a moderate resistance hand-grip, women the lowest resistance. Squeezing the device about half-way should be moderate intensity.

Bottom line: If you have high blood pressure, there’s no harm in trying hand-grip exercises—in addition to regular aerobic exercise and your medication. But talk to your doctor, who can monitor your blood pressure over time. The exercises may also help keep blood pressure from inching up over time if you have pre-hypertension. The Zona Plus is not recommended for people with severe arthritis, carpal tunnel syndrome, peripheral neuro­pathy, an aneurysm, or mitral valve complications. 

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