The surprisingly simple exercise that can lower your blood pressure (2024)

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The surprisingly simple exercise that can lower your blood pressure? ›

A British Journal of Sports Medicine study suggests that two isometric exercises, planks and wall squats, may be highly effective in lowering blood pressure. Isometric exercises, also known as static exercises, are done without moving a joint. They're performed by keeping a static position and tension on the muscle.

The new analysis found that about eight minutes of isometric exercise, three times a week, can lead to a meaningful reduction in blood pressure. This means holding a wall sit for two minutes and resting for two minutes. Repeat for a total of four wall sits with breaks in between.

A 60-second trick to lower blood pressure immediately is to take a deep breath and try to relax. Stress and anxiety can raise your blood pressure, so taking a moment to calm down can help lower it. Learn breath exercises that slow your heart rate and promote relaxation. Drink some water.

You should try to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of the two. Aim for at least 30 minutes of aerobic activity most days of the week. If you're not used to exercising, work slowly toward this goal.

Instead, the study reveals that static isometric exercises like wall sits (also known as wall squats) and planks — which engage muscles without movement — are best for lowering blood pressure. Join AARP for just $9 per year with a 5-year membership.

“The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada.  “When you have to go to the washroom, that's a squat.

Exercise regularly

Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg . It's important to keep exercising to keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day.

The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.

And does dehydration cause high blood pressure? Drinking water can help normalize your blood pressure but doesn't necessarily lower your blood pressure unless you are dehydrated. Because your blood is made up of 90% water, the overall volume will decrease when you are dehydrated.

GB 20 or wind pool is one of the fastest and most effective acupressure points to lower blood pressure. You can find these points just below the base of the skull, in the depressions on either side of the spine. Activate both points simultaneously by applying pressure on them with the thumb.

How long will it take for exercise to lower blood pressure? ›

Dr. Layton points to research from 2003 that found 61-90 minutes of exercise per week, for at least 8 weeks, can result in a significant drop in blood pressure.

Eggs don't have a direct impact on blood pressure, Dr. Hausvater adds—for example, eating a couple eggs won't cause a surge upward or a sudden downward dip—but they may have an indirect effect because they contain potassium and calcium, which contribute to lower blood pressure.

Their findings were that isometric exercise led to the most significant reductions in systolic and diastolic blood pressure.

You can try breathing exercises and drinking water to help lower your blood pressure within 5 minutes. But you may also need to call 911 or seek emergency medical help. A blood pressure emergency occurs when your blood pressure reaches 180/120 or above.

Dr. Layton points to research from 2003 that found 61-90 minutes of exercise per week, for at least 8 weeks, can result in a significant drop in blood pressure.

Isometric exercises like planks and wall squats might improve your blood pressure more than cardio, according to a new meta analysis. This means that adding these types of exercises to your workout can benefit both systolic and diastolic blood pressure.