Erin Paruszewski demonstrates a wall sit, an isometric exercise
Exercise is an established way to keep blood pressure in check, but a study published in 2023 in the British Journal of Sports Medicine sheds new light on the types of exercise that are most effective. While general cardiovascular training, such as walking, running, and cycling helps manage blood pressure, this study found that the largest falls in both systolic and diastolic blood pressure were the result of isometric exercise training (1, 2).
The published study was a systematic review of 270 randomized control trials from 1990-2023, with more than 15,000 participants in the pooled data set.
What Are Isometric Exercises?
Isometric exercises are contractions (tightening) of a specific muscle or group of muscles. Isometric exercises are often recommended for people with arthritis or recovering from an injury. They help stabilize joints and your core.
The "Wall Sit"
The wall sit is a classic example of an isometric exercise and was one of the exercises referenced in the BJSM study. Per Erin Paruszewski, founder of Alkalign and author of It Doesn't Have to Hurt to Work, even a 10-second wall sit is a great way to:
Build quad-strength (making it easier to get in and out of a chair)
Improve balance
Promote healthier knees
Getting Started With a Wall Sit
Erin created a short video to get you started with wall sits, no matter what fitness level you are at. Just make sure to wear shoes with good soles so you don't slip!