Hitting the wall
Almost half of all adults in the U.S. have high blood pressure, according to the Centers for Disease Control and Prevention, and only 22% of them have it under control, with a blood pressure below 130/80. (In my opinion, true control comes with 115/76.) That means they're at a hugely increased risk of heart attack, stroke, cognition problems, kidney damage -- even cancer -- and disability-laden premature aging that robs each of them of a younger, longer life. That's really hitting the wall! Just not the right one in the right way!
Turns out that doing regular wall-sits can lower your blood pressure (BP), according to a new study in BMJ Open Sport & Exercise Medicine. The best immediate results come from four weeks of workouts, each containing four bouts of isometric wall-squat exercises separated by two minutes of seated rest, three times a week. That significantly lowered participants' systolic and diastolic BP and mean arterial pressure.
Then, when folks continued to do the wall-sits three times a week, they saw an impressive reduction in their systolic pressure of almost 14 mmHg -- around double the lowering effect that continuing the "sits" only once or twice a week conveyed.
Your sits can start out lasting for a count of 15 to 30 seconds with legs bent to as close to 90 degrees as possible and feet a shoulder's width apart. Aim for 45-60 seconds over time. Stop a wall-sit while you can still stand upright, pushing through your heels and using your leg power. For more BP-control tips, search for "Your Blood Pressure" at michaelfroizenmd.substack.com.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at drmikerealage@gmail.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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