Wall Squats: The Best Isometric Exercise for Lowering Blood Pressure

Wall Squats Found to be Highly Effective in Lowering Blood Pressure

Recent studies have revealed that wall squats, a type of isometric exercise, offer greater benefits in reducing high blood pressure than other forms of exercise. High blood pressure, also known as the “silent killer,” can lead to severe complications such as heart attacks and strokes if left untreated. In Korea alone, there are an estimated 12.6 million hypertensive patients, with 253,000 deaths recorded in 2021 due to this condition.

In the past, aerobic exercises like running, swimming, and cycling were recommended to combat high blood pressure. However, a groundbreaking study published in the prestigious British Medical Journal suggests that wall squats may be even more effective in lowering blood pressure.

Conducted by researchers at Christ Church University in Canterbury, USA, the study analyzed 270 scientific papers published between 1990 and 2023. The findings revealed that wall squats provided superior advantages in terms of reducing blood pressure when compared to aerobic exercises, strength training, and high-intensity physical education.

Dr. Jamie Edwards, the lead author of the study, recommends performing wall squats for 14 minutes, consisting of sitting against a wall for 2 minutes followed by a 2-minute rest. This cycle should be repeated four times a week. Dr. Edwards advises against holding your breath during the exercise.

Wall squats, also referred to as wall-stands, are a form of low-impact isometric exercise. This type of exercise involves contracting muscles without any movement, making it highly beneficial for lowering blood pressure. The research team noted that isometric exercise training is particularly effective in reducing both systolic and diastolic blood pressure.

“Compared to other exercise options, such as aerobic exercise, isometric exercise has proven to be more successful in lowering blood pressure,” Dr. Edwards stated.

Wall squats are an ‘isometric exercise’, better than other exercises for lowering blood pressure

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Exercises that maintain a sitting position against a wall are effective in lowering blood pressure. [사진=게티이미지뱅크]Studies have shown that exercising against a wall can be effective in lowering blood pressure.

Often referred to as the “silent killer,” high blood pressure is a condition where the force of the blood pushing against the walls of the heart is too high. Over time, it can damage your arteries and lead to serious life-threatening complications such as heart attack and stroke.

According to the statistics released last year by the Korean Hypertension Association, the number of hypertensive patients in Korea is estimated at 12.6 million, among which 7.4 million are continuously treated for hypertension. In addition, the number of deaths due to high blood pressure is estimated to be 253,000 in 2021.

In the past, aerobic exercise such as running, swimming and cycling has been recommended to lower blood pressure. However, according to a new study published in the British Medical Journal, a journal published by the British Medical Association, wall-to-wall exercise may be even more effective in lowering blood pressure.

Press against the wall, sit for 2 minutes, rest for 2 minutes, repeat 4 times for 14 minutes

Researchers at Christ Church University, Canterbury, USA, looked at 270 studies published between 1990 and 2023 and found that leaning against a wall had more benefits in terms of lowering blood pressure than other forms of exercise, including aerobic exercise. , strength training, and high intensity. physical education.

Dr Jamie Edwards, the main author of the study, said in an interview with the New York Times (NYT) that you should sit against a wall for 2 minutes, then take a 2 minute break, repeating the exercise four times for 14 minutes. He recommends doing this exercise four times a week and not holding your breath until you complete it.

These exercises, known as wall-stands or wall squats, are a form of ‘isometric exercise’, which is a low-impact exercise that contracts muscles for short periods without moving.

“Overall, isometric exercise training is most effective in lowering systolic and diastolic blood pressure,” the researchers said.

“Isometric exercise can be more effective in lowering blood pressure than other forms of exercise,” says Edwards.

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