A recent study in the British Journal of Sports Medicine suggests that isometric exercises, like wall sits (also known as wall squats), can help reduce blood pressure even more effectively than other forms of exercise, including aerobic activity, weight training or high-intensity interval workouts.
The research is good news for people who struggle to meet physical activity guidelines that recommend at least 150 minutes of weekly moderate-intensity exercise, like brisk walking or bicycling. The new analysis found that about eight minutes of isometric exercise, three times a week, can lead to a meaningful reduction in blood pressure.
This means holding a wall sit for two minutes and resting for two minutes. Repeat for a total of four wall sits with breaks in between. A single session, including rest, will take only 14 minutes.
The research is good news for people who struggle to meet physical activity guidelines that recommend at least 150 minutes of weekly moderate-intensity exercise, like brisk walking or bicycling. The new analysis found that about eight minutes of isometric exercise, three times a week, can lead to a meaningful reduction in blood pressure.
This means holding a wall sit for two minutes and resting for two minutes. Repeat for a total of four wall sits with breaks in between. A single session, including rest, will take only 14 minutes.