According to a study, isometric workouts like wall sits are "the most effective" at lowering blood pressure.
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Wall sits and other low-impact isometric workouts may be more effective than treadmill running at decreasing your blood pressure overall.
A study comparing the effects of various exercise regimens on blood pressure was published in the British Journal of Sports Medicine. These included high-intensity interval training (HIIT, characterized by bursts of intense exercise), combined training, which works multiple muscle groups simultaneously, dynamic resistance training (like push-ups or weight training), aerobic exercise training (like running), and isometric exercise, which is defined by the Mayo Clinic as "tightening (contractions) of a specific muscle or group of muscles."
The research particularly cited wall sits, also known as wall squats, as examples. Other exercises include leg lifts and planks.
Although isometric exercises might be the most beneficial, the authors of the study advise against skipping your complete training regimen in favor of wall squats.
Senior study author Jamie O'Driscoll told The Washington Post, "Our main message is that actually engaging in exercise is fantastic and any exercise might reduce your blood pressure."
"But maybe isometrics is an extra mode to complement the exercise you're already doing if you're an individual who is currently exercising according to the guidelines and you're still having some trouble lowering that blood pressure and you want to avoid going on medication."
"Three times a week, eight minutes of isometric exercise can lead to a meaningful reduction in blood pressure," as stated by The Washington Post.
This could entail doing an isometric workout for eight minutes, which would entail keeping the "sit" position for two minutes, followed by two minutes of rest.
As explained by Verywell Fit, "many people get it wrong," all you need is a level wall and the appropriate form.
According to the publication, when squatting, "make sure your knees are directly above your ankles (rather than over your toes)".
According to the CDC, high blood pressure "may seriously hurt important organs like your heart, brain, kidneys, and eyes," but it can be controlled to prevent health issues.
Joanne Whitmore, a senior cardiac nurse at the British Heart Foundation who was not involved in the investigation, told CNN that there are other lifestyle modifications in addition to exercise that help lower blood pressure.
According to the CDC, blood pressure is determined by two numbers. The first figure, your systolic blood pressure, indicates the pressure within your arteries during a heartbeat. The second figure, known as the diastolic pressure, represents the pressure in your arteries at rest.
Running reduced diastolic pressure the greatest, whereas isometric exercise reduced systolic pressure the best. Nonetheless, the research concluded that isometric was generally the most effective at lowering pressure.
"Isometric exercise training remains the most effective mode" for lowering blood pressure, according to the paper
"These include maintaining a healthy weight, eating a balanced diet, reducing your intake of salt, avoiding excessive alcohol consumption, and making sure you keep up with any prescribed medication."
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