The Most Effective Exercises for High Blood Pressure

High blood pressure treatment naturally! If you’re managing high blood pressure, you’re not alone. An estimated 30% of people around the world have hypertension, and that number is growing. Because high blood pressure is the leading risk factor for heart disease, this common condition is definitely one to take seriously.
Chances are, if you know you have high blood pressure, you’re already working with a doctor to monitor it. And, I would bet your medical team has talked to you about the importance of regular exercise to bring your blood pressure down. But have they told you what TYPE of exercise to do?
For years, the American Heart Association has recommended adults aim for 150 minutes of aerobic exercise per week to keep their hearts healthy - in other words, cardio exercise like walking or biking. BUT, while that recommendation is still good advice, the most recent research found that a different type of exercise was the MOST effective at lowering blood pressure. Are you ready for it? ISOMETRIC EXERCISE.
Isometric exercises are the kind of strengthening exercises you do when you hold a muscle contraction for a period of time, without moving in or out of the position. The length of the muscle doesn’t shorten or lengthen, and you’re not doing reps. You’re simply holding the position for 30 seconds or more, challenging your muscular endurance in the meantime - think plank or wall sit.
Today, I’m going to take you through a muscle-strengthening workout of 14 isometric exercises, with a warmup and cooldown. Watch the onscreen timer to follow along - we’lll hold each exercise for 30 seconds for the sake of today’s video, but as you get stronger, you can either increase the hold time up to 1-2 minutes, or do 2-3 sets of each exercise. Aim to do this workout 3 times a week. Most importantly, continue to breathe easy throughout each exercise, to keep oxygen moving throughout your body.
00:00 - High blood pressure treatment naturally
01:34 - Warmup Exercise 1
02:21 - Warmup Exercise 2 : Plank walkouts with leg lifts
03:51 - Warmup Exercise 3: Lateral lungese
04:41 - Exercise 1: Wall sit
05:37 - Calf raises with arms overhead
06:24 - Sumo squat
07:10 - Split squat
08:53 - Bridge
09:46 - Bear plank
10:39 - Hollow hold
11:35 - Side plank
13:24 - High plank
14:21 - Superman hold
15:20 - V-sit
16:20 - Kneeling side leg lift
21:30 - Cooldown exercise, supine hamstring stretch
Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.
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[@charlottehines5710]

Links to your health information sources saying isometric exercise has been found to be most effective? 0:38
Thank you!!

[@Sherryxpiee]

I saw another video that said isometric was not good for BP, the internet is so confusing

[@user-tl3hu2lh6u]

Same! It is really confusing. 🤦‍♀️

[@lucu01]

Ive tried isometric exercises, they work to reduce bp, i have hypertension

[@maureenwoodward5053]

Surely these exercises are for farely fit people, not for elderly or non Excercisers. It should be gradually introduced not jumped straight into.