The Surprising Benefits of Wall Sits: Reduce Blood Pressure and Make a Huge Impact in Just 14 Minutes
Isometric Exercises: The Key to a Healthy Heart
The wall sit, a simple bodyweight exercise that can be done virtually anywhere, isn’t just for building strength. It can help your cardiovascular health, too. According to a recent study in the British Journal of Sports Medicine, wall sits, also known as wall squats, are more effective than other forms of exercise in reducing blood pressure.
More Effective than Traditional Exercises
The study reviewed 270 randomized controlled trials, examining the blood pressure effects of various exercises, and found that isometric exercises, such as wall sits, were the most effective in lowering systolic and diastolic blood pressures. Even just eight minutes of isometric exercise, three times a week, can lead to a meaningful reduction in blood pressure.
Reduce Blood Pressure in Just 14 Minutes
The wall sit routine is simple and time-efficient. By completing four sets of two-minute wall sits, with two minutes of rest in between, you spend only 14 minutes per session. On average, regular isometric exercises could lower systolic blood pressure by 10 mmHg and diastolic pressure by 5 mmHg. These reductions are meaningful for individuals with hypertension.
Supporting New Exercise Guidelines
The study’s authors emphasize that isometric exercises, like wall sits, should be included in exercise guidelines for the prevention and treatment of hypertension. By complementing existing aerobic exercise routines, isometric exercises offer a promising solution for individuals struggling to lower their blood pressure without medication.
The Science behind Isometric Exercise
An isometric exercise refers to a static contraction in which the length of the muscle does not change. Isometric exercises, including wall sits, effectively lower blood pressure by temporari”>j-class hyperlink-display”>reducing blood flow to the working muscle. When the contraction is released, blood flow increases, prompting blood vessels to relax, reducing resistance to blood flow, and ultimately lowering blood pressure.
A Guide to Performing Wall Sits
Performing a wall sit is straightforward:
- Find a wall to lean against.
- Step a couple of steps forward.
- Keep your feet hip-width apart and slide your back down the wall, bending your knees to a 90-degree angle (a sitting position).
- The lower you squat, the more intense the workout, but adjust according to your knee flexibility and muscle fatigue.
Engaging in wall sits activates a variety of muscles, including the quadriceps, glutes, calves, and abdominal muscles, making them an excellent exercise for strength, balance, and range of motion.
