The Power of Wall Sits: A Simple Isometric Exercise to Lower Blood Pressure Naturally

Discover how wall sits lower blood pressure naturally while building strength and endurance. Learn the simple technique to manage your blood pressure!

A few months ago, I wrote a blog on the benefits of using the wall sit to lower high blood pressure. Since it was well-received, I am following up with more information on the wall sit with a specific protocol to lower blood pressure naturally. At Amenia Yoga, we have been doing wall sits for lower body strength, core toning, and building endurance since January 2023. It's a great exercise with countless benefits.

The Prevalence of High Blood Pressure

High blood pressure is a common issue, affecting nearly half of Americans over the age of 20, and according to the American Heart Association many people are unaware they have it. The number jumps to about 75% for older adults (AHA). The only way to check for high blood pressure is to have it measured by a healthcare professional. If you have high blood pressure, the force of the blood passing through the arteries is too much making the heart pump harder. It is measured in millimeters of mercury (mmHg).

Blood pressure readings consist of two numbers: the top number (systolic) measures the pressure in your arteries when your heart beats, while the bottom number (diastolic) measures the pressure in your arteries when your heart is at rest between beats.

The American Heart Association divides blood pressure into categories with the ideal blood pressure being 120/80 mmHg, and basically hypertension, or high blood pressure is 130/80 mmHg. Any reading between 120 and 129 is considered elevated. Unfortunately, hypertension is a leading risk factor for cardiovascular disease and mortality (Edwards, Coleman 2024).

Life Style, Exercise and Blood Pressure

Positive lifestyle changes are important ways of lowering blood pressure. A few common ones are quitting smoking, reducing stress, changing diet and doing exercises. While yoga, especially breathing exercises, and positive lifestyle changes can help, this blog focuses on the wall sit due to recent publications on its proven effectiveness in lowering blood pressure. The best thing is, all you need is for this isometric exercise is a wall and 42 minutes a week!

Exercise is known to reduce blood pressure, but questions remain about the best type of exercise, the duration, and the frequency required to see results.

Aerobic exercise has long been the prescribed exercise treatment, but evidence already from 2013 shows that it is not the most effective and that isometric exercises show the greatest potential for lowering blood pressure. (Cornelissen, Smart 2013). Isometric exercises contract the muscle without moving the surrounding joints; it's a static hold. Assuming you have the correct form, isometrics exercises are low-impact, safe and effective!

In 2023, a research paper based on more than 30 clinical trials over two decades highlights the benefits of isometric resistance training, for reducing blood pressure. The study found that 42 minutes per week, including rest periods (24 minutes of isometrics per week), can significantly reduce both systolic and diastolic blood pressure. Specifically, isometric resistance training consistently lowers systolic blood pressure by 7.4 mmHg and diastolic pressure by 3.3 mmHg. (Baffour, Pearson et al. 2023) These reductions correlate with a 13% reduction in heart attacks and a 22% reduction in strokes!

The American Heart Association and the American College of Cardiology endorse Isometric resistance training for managing blood pressure (Baffour, Pearson et al. 2023).

In another meta-analysis that looked at 270 trials with over 15,000 participants showed that isometrics is more effective than other forms of exercise for reducing blood pressure and a consistent routine of isometric resistance training led to even greater reductions 8.24 mmHg in systolic blood pressure and 4 mmHg in diastolic pressure (Edwards, Deenmamode et al. 2023). (Meta-analysis summarizes and integrates findings from several individual studies on the same topic)

Later research published in 2024 suggests the wall sit is even more effective than the hand grip and leg extension for reducing blood pressure. (Edwards, Coleman 2024)

Many people at Amenia Yoga have high blood pressure and are interested in discussing its management with their healthcare professional about natural ways to control it including reducing medication. The data from the meta-analysis showed that isometric resistance training could lower blood pressure by amounts equivalent to taking one medication.

How to Perform a Wall Sit

The internet and social media are overflowing with content showcasing young people doing wall sits with countless techniques. Most pictures show people doing a wall sit like the woman in this photo.

Woman doing wall sit with 90° knee angle at Amenia Yoga — Wall Sit

These pictures are certainly inspiring, but if you're older, a beginner, or unfamiliar with it and just want to manage your blood pressure naturally, they can be overwhelming. Each internet site may present a different method for performing wall sits, so it's important to find a technique that aligns with your goals and make sure you are able to do it effectively and with proper form to ensure safety. And, the good news is that achieving a 90°angle is not necessary for reducing blood pressure! (AARP)

To perform a wall sit for reducing blood pressure, the research shows the following protocol.

Frequency: Four wall sits, three times a week.
Duration: Each wall sit should last two minutes, followed by a two-minute rest. Repeat this sequence four times. That means that a single exercise session lasts 14 minutes. 8 minutes of wall-sits and 6 minutes of rest.
Position: Stand with your back against the wall, feet hip-width apart and about 15 inches from the wall - you can adjust the distance later. Slide your back down the wall. It might take some time to find the angle of your knee joint that works for you and is still effective. Ensure your back remains flat against the wall, and your knees do not extend past your toes.
Intensity: There are three ways to judge the intensity to see if you're doing it correctly.

The first is thinking about your maximum voluntary contraction (MVC). The intensity of a wall sit is typically recommended to be between 15% and 25% of your maximum voluntary contraction. However, gauging this intensity can be challenging during the exercise especially if you're new to this.

The second one is to achieve 95% of your maximum heart rate. To find that according to the American Heart Association subtract your age from 220 then calculate 95% of that. If a person is 65, the maximum heart rate is 155 and 95% of that is 147. You want to achieve that at the end of the wall sit.

The first two are more difficult to gauge without the proper devices especially if you're doing this at home.

The third and easiest way is to find your rate of perceived exertion. This is a subjective value and it just means that you decide how hard you are pushing yourself. It might help to think of a "comfort scale" where 1 is complete relaxation and 10 almost unbearable. At the last 30 seconds of each 2 minute wall sit you should experience a difficulty level or a rate of perceived exertion of about 5 or 6 on a scale of 1 to 10. If you feel less, meaning it’s too easy then you should lower down a bit more. If, instead at the last 30 seconds the sensation is greater than a 5 or 6, don’t go down as far the next time.

Here is an infographic explaining the details.

Common Pitfalls to Avoid for Efficiency and Safety

Coming off the wall with your shoulders or back
Incorrect foot positioning
Knees extending past the toes
Hands pressing on thighs/knees
Not lowering enough or lowering too much

The Practical Benefits of Wall Sits: Why This Exercise Works for Everyone

Minimal Equipment Required: Wall sits require no special equipment—just a wall. You might want to use a cushion for resting in between wall sits.
Space Efficient: They take up very little space, allowing you to perform them in small areas like your office.
Adaptable for All Fitness Levels: Wall sits can be modified by adjusting the knee angle and the duration. It's important to work up to two minutes.
Strengthens Muscles: In addition to lowering blood pressure, this exercise targets and strengthens muscles in the lower body. Wall sits strengthen the muscles surrounding the knee joint helping to keep it stable and strong.
Low Impact: Wall sits are low-impact, making them a safe option for individuals with joint issues or those recovering from injuries.

Conclusion

If you want to improve your heart health and reduce your risk of cardiovascular diseases naturally, the wall sit is an effective exercise to consider. Always check with your healthcare professional before starting any new exercise regimen, especially if you are on blood pressure medication.

Thank you for reading, and please share if you find this information helpful.

If you have 14 minutes, and it's ok with your healthcare professional, find a wall join me and we'll do four wall sits together!

Medical Disclaimer

The content of this blog is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health professional with any questions you may have regarding your blood pressure. While efforts have been made to ensure accuracy, the author is not a medical professional, and this content should not be considered comprehensive or definitive. The information provided here may not apply to every individual or situation. Remember, you are responsible for your own health decisions. The author and publisher are not responsible for any adverse effects or consequences resulting from applying any suggestions, described in this blog. If you think you may have a medical emergency, call your doctor or emergency services immediately.

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