Is the Wall Sit the Key to Lowering High Blood Pressure!?

If you are worried about having high blood pressure during your health checkup, doing wall sits might be the answer.

You don't have to step a foot outside your house; this stationary wall sit exercise can lower your blood pressure.

・Revealed by data from 15,000 people! The most effective exercise for lowering blood pressure is the "wall sit"

In a recent study by a research team at Canterbury Christ Church University and the University of Leicester in the UK, five types of exercise were investigated to see which were effective for high blood pressure.
These included aerobic exercise, strength training, combined training (aerobic + strength), interval training, and isometric exercise.

The results showed that "isometric exercise," which involves tensing muscles with almost no body movement, was effective for high blood pressure.

It was not an exercise that leaves you panting for breath.

The effect was comparable to taking one blood pressure medication pill.

・Why is a "stationary exercise" the most effective?

The reason is that the "intensity of the exercise is high."
In fact, it is known that for any exercise, the higher the load, the greater the effect on lowering blood pressure.

Exercises where you hold a position are harder than they look because they contract your muscles to their limit. That is why they are effective at lowering blood pressure.

・The most recommended is the "wall sit"

Among isometric exercises, the "wall sit" was particularly effective at lowering blood pressure.
It is a tough exercise despite its simple appearance, where you just sit with your back against a wall.

The method is very simple. Please try the following routine.

• Hold the wall sit position for 2 minutes

• Rest for 1 to 4 minutes

• Repeat this for 4 sets (frequency: 3 times a week)

The key is to gradually deepen the angle of your knees with each set to increase the load.
It is best to start with a shallow angle that feels easy at first and gradually push yourself harder.

With wall sits, you don't need to change into workout clothes or go outside. It puts less strain on your joints and carries a lower risk of injury.

・Conclusion

Any exercise is a plus for improving high blood pressure, but if you're going to do it, choose the "wall sit" for the best cost-performance. The era is all about cost-performance and time-performance.

Why not start today by challenging yourself to a "2-minute wall sit" while watching TV or scrolling on your smartphone?

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Reference
Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials