This simple exercise can lower your blood pressure, according to a study

This simple exercise can lower your blood pressure, according to a study

Appropriateness

You’ll want to sit down for this one.

A study, published in the British Journal of Sports Medicine, found that isometric exercises may help lower blood pressure more effectively than other types of exercise.

Isometric exercises are low-impact exercises that work to build muscle strength and endurance as muscles are tightened or contracted while held frozen in a fixed position for a short period of time.

This means that holding a pose — specifically a wall seat — is actually better at lowering blood pressure than running, cycling, and other forms of cardio.

The analysis found that about eight minutes of isometric exercise, three times a week, can lead to a healthy reduction in blood pressure.

And you don’t have to attempt anything too scary. You can start by simply taking a seat — but an invisible one.

Wall sitting, or simply holding a sitting position against a wall, has been found to be the most effective exercise for lowering blood pressure.

A regular isometric wall routine—holding for two minutes, resting for two minutes, and repeating four times—lowered systolic blood pressure by 10 mmHg and diastolic blood pressure by 5 mmHg, according to the research.

Wall sitting, or simply holding a sitting position against a wall, has been found to be the most effective exercise for lowering blood pressure. torwaiphoto – stock.adobe.com

“Our main message is that exercise is actually fantastic, and any exercise can lower your blood pressure,” Jamie O’Driscoll, the study’s senior author, told the Washington Post.

Isometric exercises generally lower blood pressure more effectively because contracting a muscle and holding the position temporarily reduces blood flow to that muscle, which then causes the blood vessels to relax facilitating blood flow, effectively reducing blood pressure, the researchers explained.

A regular isometric wall routine—holding for two minutes, resting for two minutes, and repeating four times—lowered systolic blood pressure by 10 mmHg and diastolic blood pressure by 5 mmHg, according to the research.
British Journal of Sports Medicine

To complete a wall sit, stand a few steps away from a wall with your feet hip-width apart. Keep your back straight against the wall and slide down as far as you can, aiming for your knees to be at a 90-degree angle.

Experts advise starting by holding the position as close to a full squat for as long as possible and slowly increasing from there. As you go, slide down the wall and stay seated longer until you can hold a full sitting position for two minutes.

The best part, according to O’Driscoll, is that adding this simple exercise to your daily life might just be better than medicine.

“If you’re someone who’s currently exercising within the guidelines and you’re still having a little trouble getting that blood pressure down and you want to avoid medication, maybe isometrics is an additional way to supplement the exercise you’re already doing,” she explained. .

Low-impact exercises work to build muscle strength and endurance as the muscles tighten or contract certain muscle groups while held in a static position.
contrastwerkstatt – stock.adobe.com

Another great way for those looking to add isometric exercises beyond wall sits to their fitness routine is to check out Pilates on the wall.

Anyone can do it, that’s why everyone is, or so it seems. #WallPilates boasts 12 million views on TikTok as people ditch intense regimes and expensive classes for increasingly popular lazy girl workouts.




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