Wall sits, a form of static isometric exercise, have been shown to significantly lower blood pressure.. The comprehensive analysis of clinical trials published in the British Journal of Sports Medicine indicates that isometric exercises like wall sits can reduce systolic blood pressure by an average of 8.24 mmHg and diastolic blood pressure by 4 mmHg. This reduction is more substantial than that achieved through other forms of exercise such as aerobic activity, dynamic resistance training, or high-intensity interval training (HIIT).
The American Heart Association states that a reduction of systolic blood pressure by 10 mmHg or diastolic blood pressure by 5 mmHg can result in a 50% reduction in the risk of a major cardiovascular event9. Given this, if wall sits can reduce your blood pressure by the amounts indicated in the study, this could potentially lead to a significant reduction in your CVD risk.
What are Wall Sits?
Wall sits are a straightforward bodyweight exercise that targets the quadriceps, glutes, and calves. They are performed by maintaining a seated position against a wall. This isolates the quadriceps muscles without the need for any equipment.
How to Do It Properly in Detail
Here is how to execute a wall sit correctly. Position your back against a wall with feet shoulder-width apart, approximately 2 feet (about 60cm) from the wall. Slide down until your thighs are parallel to the floor, creating a 90-degree angle at the knees. Keep your abdominal muscles engaged throughout the exercise to maintain proper form and prevent injury.
Why Isometric Exercises Lower Blood Pressure
Isometric exercises involve muscle contractions without joint movement. They are beneficial for lowering blood pressure because they cause the muscles to contract. It is important that they hold a position, temporarily reducing blood flow and prompting blood vessels to relax. This relaxation of blood vessels eases blood flow and lowers blood pressure.
Wall Sits: Risks and How Not to Overdo It
While wall sits are safe for most people, they can stress the knees if not performed correctly or if not balanced with exercises for opposing muscle groups. Individuals with very high blood pressure should be cautious with isometric exercises and consult healthcare professionals before starting any new exercise regimen. It’s crucial to balance your workout routine and listen to your body to avoid overdoing it.
