According to the Centers for Disease Control and Prevention, hypertension affects nearly half of the adult population in the United States, underscoring the necessity of proactive daily habits to manage blood pressure. Elevated blood pressure significantly increases the risk of heart attacks and strokes, which were responsible for over half a million deaths in 2021. Engaging in physical activity is a powerful strategy to strengthen the heart, which in turn can enhance its efficiency in circulating blood and reduce arterial pressure. Recent studies suggest that regular exercise may even postpone the development of hypertension. While both aerobic and resistance exercises have been shown to benefit blood pressure, a specific type of exercise has emerged as particularly effective. We consulted with top fitness and nutrition experts to discuss the latest research findings.

The British Journal of Sports Medicine conducted a comprehensive literature review to determine the most effective exercise for blood pressure management. Out of thousands of studies, 270 randomized controlled trials involving 15,827 participants were analyzed. The research revealed that all types of exercise have a positive impact on blood pressure, but isometric exercises, particularly wall sits, demonstrated the most significant benefits. Isometric exercises involve the constant contraction of muscles without any change in their length (e.g., wall sits). Certified personal trainer and registered dietitian Nicole Rodriguez, RDN, NASM-CPT, explains, "When performed correctly, isometric exercises can not only strengthen cardiac and skeletal muscles but also improve endurance." Supporting the heart, a vital muscle, is crucial for better blood pressure management. Holding an isometric exercise like a wall sit forces the body to adapt to pressure and muscle contraction changes, which can help lower blood pressure. Exercise specialist and registered dietitian Chris Mohr, Ph.D., RD, adds, "Researchers believe that the potential additional benefit of isometric exercise is the sudden increase in blood flow when you relax after holding a static exercise like wall sits."

While the research highlights the benefits of isometric exercises, both Rodriguez and Mohr advise against abandoning other exercise routines in favor of wall sits alone. Mohr suggests, "Enhance what you're already doing." Rodriguez shares, "Most people will benefit from incorporating isometric exercises into a regimen that includes weight-bearing strength training and cardiovascular exercises." She also warns against relying solely on isometric exercises to lower blood pressure, noting, "In practical terms, doing just a few rounds of wall squats and planks may detract from the enjoyment of exercise and counteract its benefits."

Here are some tips from Rodriguez and Mohr for incorporating wall squats into your routine:

• Remember to breathe: Holding your breath during isometric exercises like wall sits can actually raise blood pressure. Mohr advises, "People often hold their breath while performing an exercise, which can temporarily increase blood pressure. It's important to discuss how to perform exercises safely."
• Focus on form: Avoid compromising quality for quantity, as Mohr writes, "Don't sacrifice form for the sake of repetition." Keep your feet positioned so that your knees form a 90-degree angle in the "sit" position, your back against the wall, and your hands off your thighs. Engage your lower abdominal and gluteus medius muscles to reduce lower back strain.
• Move slowly: Transition out of the seated position gradually to prevent injury.
• Start small: Integrate isometric exercises into existing habits, such as brushing your teeth or cooling down after a workout. Since they require no equipment and use only body weight, they can be performed virtually anywhere.
• Listen to your body: If you experience knee pain or are advised against squats, skip wall sits. Work with a certified personal trainer to find other isometric exercises that suit your needs.

The bottom line is that physical activity is an excellent addition to a healthy lifestyle, particularly for those aiming to improve blood pressure and heart health. While current research underscores the effectiveness of isometric exercises like wall sits, Mohr reminds us, "All exercise is beneficial for blood pressure, and various types have proven effective." Consider the type of movement you enjoy and make it a habit, then incorporate isometric exercises like wall sits into your routine. It could be as simple as doing a 30-second wall sit followed by a 30-second plank hold before cooling down from your regular workout.