The Surprising Exercise to Fight Hypertension: The Wall Squat

It’s a common refrain in doctor’s offices: regular exercise is crucial for lowering blood pressure. Traditionally, activities like jogging or walking have been recommended to boost heart health. However, a recent study suggests that the humble wall squat may be the most effective exercise to combat hypertension.

Researchers from Britain conducted an analysis of 270 studies that explored the relationship between exercise and blood pressure. While they confirmed that exercises such as running, walking, cycling, strength training, and high-intensity interval workouts contribute to lower blood pressure, they discovered that isometric exercises, particularly wall squats, were the most beneficial for those with hypertension.

Isometric exercises involve contracting muscles without movement, similar to planks. This type of exercise proved to be particularly effective in reducing blood pressure levels.

This study reinforces growing evidence that short bursts of exercise — like intensifying your walk during a commute or carrying groceries with extra effort — can have significant health benefits.

“Everyone feels this incredible threat to their time — everyone feels like they don’t have enough time,” said Dr. Tamanna Singh, co-director of the Sports Cardiology Center at Cleveland Clinic, who was not part of the study. “It’s so interesting to see more studies showing, actually, time really is not the limiting factor.”