According to a recent report published in the British Journal of Sports Medicine, the humble wall sit, a basic bodyweight exercise, offers more than just strength-building benefits.
Research indicates that isometric exercises like wall sit, also known as wall squats, may be particularly effective in reducing blood pressure compared to other workout regimens, including aerobic exercises, weight training, or high-intensity interval training.
The findings are particularly encouraging for individuals struggling to meet recommended physical activity levels, which advocate for at least 150 minutes of moderate-intensity exercise per week such as brisk walking or cycling. The study suggests that just eight minutes of isometric exercise, performed three times weekly, can result in significant decreases in blood pressure.
To achieve these benefits, people are advised to hold a wall sit for two minutes, followed by a two-minute rest, repeating the process for a total of four sets with breaks in between. Remarkably, a single session, inclusive of rest periods, can be completed in just 14 minutes.
The research reveals that incorporating regular isometric exercises, such as wall sits, into one’s fitness routine can lead to notable reductions in blood pressure. According to the study, participants experienced an average decrease of 10 mmHg in systolic blood pressure (the top number) and 5 mmHg in diastolic pressure.
The authors of the study advocate for a reevaluation of current exercise guidelines, suggesting that recommendations should extend beyond aerobic activities for the prevention and management of hypertension.
Jamie O’Driscoll, senior author of the study, emphasized the importance of engaging in various forms of exercise to promote cardiovascular health. He stated, “Our main message is that engaging in exercise is beneficial, and any form of exercise has the potential to reduce blood pressure. However, for individuals struggling to meet blood pressure targets despite adhering to current exercise guidelines, incorporating isometric exercises like wall sits may offer an additional strategy to complement existing routines and potentially avoid the need for medication.”
Isometric Exercises That Can Help Lower Blood Pressure
An isometric exercise refers to a static contraction in which the length of the muscle does not change, said Jamie Edwards, the first author of the study and a PhD researcher at Canterbury Christ Church University. “Any kind of an exercise that is holding tension in any position which doesn’t involve dynamic movement is generally isometric exercise,” he said.
Here are some isometric exercises that can potentially contribute to improved cardiovascular health:
- Planks: Engage multiple muscle groups, including the core, arms, and legs. Hold the plank position for as long as you can, making sure to maintain proper form.
- Wall Sits: Stand with your back against a wall and lower yourself into a sitting position, with your thighs parallel to the ground. Hold this position for as long as you can.
- Static Lunges: Step forward into a lunge position, with one foot in front of the other and both knees bent at 90-degree angles. Hold this position for a set amount of time before switching legs.
- Isometric Squats: Stand with your feet shoulder-width apart and lower yourself into a squat position, keeping your back straight and your knees behind your toes. Hold this position for as long as you can.
- Chest Press Against a Wall: Stand facing a wall and press your palms against it at chest height. Push against the wall as hard as you can for a set amount of time.
- Handgrip Exercises: Squeezing a stress ball or using a handgrip strengthener can help strengthen the muscles in your hands and forearms, which can indirectly improve cardiovascular health.
