İhsan ErenWhat did the research find?
Average reduction in blood pressure by type of exercise
270 randomised trials published between 1990 and 2023, with 15,827 participants. Average reduction in resting blood pressure compared with people who did not exercise (mmHg):
Of the individual exercises, the wall sit was the most effective for systolic blood pressure, and running for diastolic blood pressure. All types of exercise lowered blood pressure significantly; in other words, the best exercise is the one you can do regularly.
Let’s do it together
Wall sit timer
The programme used in the studies: 2 minutes of wall sitting, 2 minutes of rest, 4 rounds, 3 days a week. For the first few days, you can start with 1-minute rounds to get used to it.
Round 1 / 4
Ready
When you press Start, a 10-second get-ready period begins.
The screen is set to stay on during the session (if your browser supports it).
How to choose the right depth
In a study done at home, participants chose their depth by how hard it felt, and after 4 weeks an average fall of 9 mmHg in systolic blood pressure was measured. The target: by the end of each of the 4 rounds, an effort of about 4, 5.5, 7 and 8.5 out of 10, respectively. In other words, the first round feels comfortable and the last is hard but manageable.
- Lean your back against the wall, with your feet hip-width apart and about two foot-lengths out from the wall.
- Slide your back down the wall. Keep your knees over your ankles, not past your toes.
- Do not let your thighs go below parallel to the floor; staying higher works too.
- If a round feels too easy, choose a slightly lower position; if you cannot finish it, choose a slightly higher one.
Doing it safely
- Do not hold your breath. Straining (bearing down) raises blood pressure temporarily. Breathe normally throughout the round; you can count out loud if you like.
- If your blood pressure is not under control (for example, 180/110 mmHg or above), talk to your doctor first.
- If you have heart disease, a heart rhythm disorder, an aneurysm, a recent heart attack or stroke, or disease of the retina, or if you are pregnant, talk to your doctor first.
- If you have knee pain, stay in a higher position; stop if the pain gets worse.
- Do not stop or reduce your blood pressure medication on your own; exercise is added alongside your treatment.
Frequently asked questions
How can an exercise without movement lower blood pressure?
The mechanism is not fully understood. In a study done at home, the fall in blood pressure was mostly linked to a drop in resting heart rate and in the amount of blood the heart pumps each minute. Researchers are also looking at how blood vessels that are squeezed during the contraction and then widen when you release it may affect vascular health.
I take blood pressure medication. Can I do it?
Most people can, but talk to your doctor first and do not stop or reduce your medication on your own. Exercise is added alongside treatment, not instead of it. Measure your blood pressure regularly at home and share the results with your doctor.
Should I stop walking and just do wall sits?
No. In the analysis, all types of exercise lowered blood pressure. Aerobic exercise such as walking also matters for your heart, weight, blood sugar and mental health. Wall sits are a short, effective addition to your weekly activity.
How soon will I see an effect?
In small studies done at home, average falls of between 4 and 9 mmHg in systolic blood pressure were measured at the end of a 4-week programme. To keep the effect, you need to keep exercising.
Sources
- Edwards JJ, Deenmamode AHP, Griffiths M, et al. Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials. Br J Sports Med. 2023;57(20):1317-1326.
- Wiles JD, et al. Home-based isometric exercise training induced reductions resting blood pressure. Eur J Appl Physiol. 2017;117(1):83-93.
- Lea JWD, O'Driscoll JM, Wiles JD. The implementation of a home-based isometric wall squat intervention using ratings of perceived exertion to select and control exercise intensity: a pilot study in normotensive and pre-hypertensive adults. Eur J Appl Physiol. 2024;124(1):281-293.
- Blood Pressure Lowering Treatment Trialists' Collaboration. Pharmacological blood pressure lowering for primary and secondary prevention of cardiovascular disease across different levels of blood pressure: an individual participant-level data meta-analysis. Lancet. 2021;397(10285):1625-1636.