When researchers analyzed exercise subgroups, they found that wall squats were the single most effective exercise for reducing blood pressure.

Perform a wall squat by holding the position for two minutes at a 4/10 difficulty level, resting for two minutes, and then repeating the cycle.

The SPRINT study revealed the ideal target for systolic blood pressure is below 120, not the older standard of 140, to significantly reduce health risks.

The European Society of Cardiology recommends measuring blood pressure at home to avoid inaccurate readings caused by nervousness in a doctor's office.

Lowering your blood pressure by just 10 units can cut your risk of coronary heart disease by 22% and stroke by 41%.

Instead of long training sessions, you can use 'exercise snacks,' which are short bursts of activity like a few sets of wall squats sprinkled throughout the day.

A 2023 meta-analysis found that isometric exercises, like the wall squat, had the strongest effect on lowering blood pressure compared to aerobic, resistance, or HIIT training.