New Research Shows Wall Sits Could Lower Blood Pressure More Effectively Than Other Exercises
In the United States, high blood pressure affects a staggering 116 million adults, many of whom remain undiagnosed. However, recent research has found a simple solution to this silent health issue – wall sits. According to a study published in the medical journal BMJ on July 25, wall sits may be the most effective exercise when it comes to reducing blood pressure.
Traditionally, aerobic exercises like running, swimming, and cycling have been recommended to combat high blood pressure. Yet, the latest research indicates that a 14-minute wall sit routine, three times a week, could surpass the benefits of these conventional aerobic exercises.
Scientists evaluated 270 studies conducted between 1990 and February 2023, and the findings unveiled the superiority of wall sits in lowering blood pressure when compared to aerobic exercise training, strength training, high-intensity interval training (HIIT), and walking.
High blood pressure, also known as hypertension, occurs when the force of blood pushing against the walls of the heart is too high. This condition can result in damage to arteries and potentially life-threatening complications such as heart attacks or strokes. What makes hypertension so menacing is that it rarely manifests with noticeable symptoms, earning it the title of the “silent killer.” In the United States alone, high blood pressure affects a staggering 47% of adults, accounting for approximately 116 million individuals and contributing to 670,000 deaths in 2020.
The appeal of wall-sits lies in their low-impact nature. Also known as wall squats, these exercises fall under the category of isometric exercises, which involve muscle contractions without movement. The research published in BMJ emphasized the effectiveness of isometric exercise training in reducing both systolic and diastolic blood pressure.
One of the major advantages of wall-sits is their accessibility and simplicity. They can be performed almost anywhere and do not require any special equipment. Furthermore, these exercises take only a few minutes to complete. “You truly only need your body,” said Dr. Tamanna Singh, co-director of the Sports Cardiology Center at Cleveland Clinic. “You don’t even need your shoes.”
To effectively incorporate wall sits into a routine, Dr. Jamie Edwards, lead author of the study and a researcher at Canterbury Christ Church University, recommended performing wall sits for two minutes, followed by a two-minute rest, and repeating this cycle four times, totaling a fourteen-minute workout. He suggested doing this routine four times a week while ensuring that breath is not held during the exercise. However, it is important to note that these exercises should be combined with one’s regular workout routine, whether that involves cardio or strength training. Dr. Edwards also advised consulting with a healthcare professional to ensure isometric exercises are safe for individual circumstances.
Overall, this research highlights the potential power of a simple exercise like the wall sit in combating high blood pressure. With its accessibility, time efficiency, and efficacy, it offers a promising addition to current approaches to managing hypertension.