If you’re too lazy to exercise but want to be fit, then you’re in the right place.
The wall sits, a form of isometric exercise, is a simple bodyweight exercise that can be done anywhere at any time, the New York Post reported.
Also known as wall squats, according to a study published in the British Journal of Sports Medicine, they can help reduce blood pressure even more successfully than other types of workouts, such as aerobic activity, weight training, or high-intensity interval training.
For those who find it difficult to fulfil the recommended 150 minutes a week of moderate-intensity exercise, such as brisk walking or cycling, this research is highly motivating.
According to the study, eight minutes of isometric exercise, three times a week, can result in a significant drop in blood pressure.
This means holding a wall squat for two minutes, then resting for two minutes and then repeating for a total of four times with breaks in between.
A single session, including rest, will take only 14 minutes.
Isometric exercises in general lower blood pressure most efficiently because contracting a muscle and holding the position temporarily reduces blood flow to that muscle, which then prompts blood vessels to relax, easing blood flow and effectively reducing blood pressure.
So how do you do a wall sit?
Find a wall that you can lean on to do a wall sit. Assume a chair-like position by keeping your feet hip-width apart and sliding your back down the wall until your knees are at a roughly 90-degree angle.
The lower you squat, the more intense the workout. Be careful of how much you bend your knees in the beginning. Work your way down to 90 degrees.
Initially, do it according to your muscle strength and knee flexibility. Do not overdo it.