© Magnific
October 4, 2026
Marianne Waldenfels
One simple exercise, a few minutes of training — and a drop of up to 13.7 mmHg in systolic blood pressure: a new study reveals surprisingly large effects. But there’s an important catch when it comes to how often you actually need to train.
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A wall, two minutes, no equipment: hardly any exercise is as unassuming as the wall sit. You press your back against a wall, bend your knees, and hold the position as though sitting in an invisible chair. And yet this very exercise is now considered one of the most effective ways to train for reducing high blood pressure.
A new study is making headlines: wall sitting just once a week is said to be enough to lower blood pressure. That sounds like the perfect workout for anyone short on time. It isn't quite that simple, though.
The study comes from researchers at Canterbury Christ Church University in the United Kingdom and was published in late September 2026 in the journal BMJ Open Sport & Exercise Medicine. A total of 100 adults participated, with an average age of 37. Their systolic blood pressure ranged from 120 to 140 mmHg — in the normal to slightly elevated range. None had high blood pressure, and none were taking blood pressure medication.
The study ran in two phases. During the first four weeks, all exercise groups trained at the same level: three times per week, four sets of two-minute wall sits, with two-minute seated rest periods in between. Participants were then divided into groups. One group continued training three times per week, one trained twice a week, one trained once a week, and one stopped entirely. A control group did not train at all throughout the study.
The researchers were therefore not trying to find out whether once a week is enough to lower blood pressure. They wanted to know how much training is needed to maintain a reduction that has already been achieved.
After eight weeks, a clear picture emerged. Those who continued training three times per week had reduced their systolic blood pressure by an average of 13.7 mmHg compared to the start of the study. In the group training twice a week, the reduction was just under 7 mmHg; in the once-a-week group, it was around 6.6 mmHg.
This means that even one session per week preserved a measurable effect — but it was only about half as large as with three sessions. For diastolic blood pressure, the reduction did not hold in the groups training once or twice a week. And those who stopped altogether lost the effect entirely.
The researchers themselves put it this way: a small amount of training can keep blood pressure low in the short term and is a practical solution for people with limited time. For the full effect, however, they recommend training three times per week.
The fact that wall sitting lowers blood pressure is not new. The same research group had already reviewed hundreds of studies on exercise and blood pressure in the British Journal of Sports Medicine in 2023. Isometric training — holding a position under sustained tension — reduced blood pressure more than endurance training, conventional strength training, or interval training. Of all the exercises examined, the wall sit performed best.
Exactly why this is the case has not yet been fully explained. One theory: during the exercise, the tensed muscles compress the blood vessels. When the tension is released, blood rushes back in forcefully. Over time, this may make the vessels more elastic. The autonomic nervous system, which controls heart rate and vascular tone among other things, also appears to adapt. The new study measured precisely these kinds of adaptations — and they, too, were only sustained with more frequent training.
The study used a set routine that translates well to a home setting:
• Stand with your back against a wall, feet about hip-width apart and roughly half a meter away from the wall.
• Slide your back down the wall until you reach a position that is challenging but manageable for two minutes. Keep your knees above your ankles throughout.
• Hold the position for two minutes. The final 30 seconds should feel noticeably difficult.
• Sit down afterward for two minutes and rest.
• Repeat for a total of four sets. One session takes around 15 minutes.
Common mistakes:
• Holding your breath: keep breathing steadily throughout the entire exercise. Holding your breath causes a sharp, short-term spike in blood pressure.
• Going too deep: if you have to stop after 30 seconds, you've gone too low. Start higher and gradually lower your position over time.
• Knees caving inward: your knees should point in the same direction as your toes.
Anyone who already has high blood pressure, a heart condition, or knee problems should consult a doctor before starting to find out whether this exercise is appropriate for them.
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