Wall Squats May Lower Blood Pressure, Study Shows
New research suggests wall squats could be an effective way to reduce blood pressure. A study published in BMJ Open Sport & Exercise Medicine indicates that isometric exercise training, which involves muscle contraction without joint movement, can significantly lower resting blood pressure within four weeks.
The study followed 100 inactive adults with normal to high-normal blood pressure, defined by systolic readings between 120 and 140 mmHg. Participants performed lower-body isometric wall squats at home three times weekly for the first four weeks. Each session comprised four two-minute squats with two minutes of seated rest in between. Blood pressure dropped by an average of 9.5 systolic points, and diastolic pressure also decreased compared to the control group.
Researchers examined how reduced exercise frequency affected these results. Over the subsequent four weeks, participants were randomly assigned to train three, two, one, or zero times a week. Participants who stopped exercising completely saw their blood pressure return to baseline levels within four weeks. However, those who exercised once or twice weekly maintained significant blood pressure reductions. Only participants training three times weekly preserved key improvements in metrics such as total peripheral resistance, heart rate variability, and reflex sensitivity.
Dr. Aseem Malhotra, not involved in the study, noted that even minimal weekly exercise can yield cardiovascular benefits. He emphasized physical activity’s role alongside dietary changes in improving blood pressure, advocating a low-carb Mediterranean diet for overall metabolic health.
The study had limitations due to its modest cohort size and specific participant profile. Results may not apply to individuals with diagnosed hypertension, older adults with mobility constraints, or those on heart medications. The research suggested longer-term trials to verify lasting effects of weekly exercise sessions over months or years.
While the study involved physical activity, participants and researchers were aware of each person’s assigned exercise group. Khloe Quill, a lifestyle writer for Fox News Digital, covers health topics alongside food, drink, and travel.