Professor of exercise physiology Jonathan Wiles told The Washington Post that doing an eight-minute wall squat workout three times a week lowers high blood pressure.
Wiles said that wall squats produce a noticeable effect for people with hypertension. The exercise involves leaning against a wall as if sitting on a chair and holding that position for two minutes at a time. During the hold, the person keeps their back flat against the wall while bending the knees, forcing the thigh and core muscles to support the body without moving.
A person then rests for two minutes before repeating the sequence three more times. This routine amounts to eight minutes of total physical exertion during the session.
According to Wiles, patients can observe a small reduction in blood pressure immediately after completing the exercise. A more pronounced effect is achieved after four weeks of regular training.
Wiles explained that holding the body motionless places muscles under static tension. During this static contraction, blood vessels compress, temporarily reducing the passage of blood through the active muscle groups.
How static exercise lowers blood pressure
Once the person relaxes after the two-minute hold, blood flow surges through the vessels. Wiles explained that this sudden increase in circulation triggers the production of substances that help widen blood vessels and preserve their elasticity.
The widening of blood vessels lowers overall resistance within the circulatory system, allowing blood to circulate with less pressure against arterial walls. Static or isometric exercises differ from aerobic activities like running because muscles contract without moving the joints.
Hypertension, or high blood pressure, is a widespread cardiovascular condition in which the force of blood against the walls of the arteries remains consistently too high. Over time, untreated hypertension damages blood vessels and significantly raises the risk of heart attacks and strokes.
Planks and alternative movements
Wall squats are not the only static movement capable of producing these cardiovascular benefits. Wiles noted that individuals can also lower their blood pressure by performing planks and other static exercises.
For people who cannot walk or who have difficulty maintaining balance, Wiles advised squeezing a resistance expander or hand gripper. Squeezing a hand device provides an isometric contraction that activates blood vessels without placing strain on the lower body or requiring standing balance.
The professor stressed that the benefits of static training last only as long as an individual maintains the routine. According to Wiles, if a person stops exercising, blood pressure returns to its initial baseline levels quite quickly.
Dangers of physical inactivity
The findings follow warnings from other medical specialists about the risks of a sedentary lifestyle. Associate Professor Elvira Khachirova, a candidate of medical sciences at Pirogov University's Institute of Clinical Medicine, previously identified a lack of movement as the most destructive habit for heart health. Pirogov University, located in Moscow, is one of Russia's primary medical research and training institutions.
Khachirova, who teaches in the university's department of internal disease propaedeutics number two, noted that people do not need complex training programs to protect their cardiovascular system. She added that even ordinary walking helps lower arterial blood pressure.
