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

FAQs

What simple exercise lowers blood pressure the most? ›

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.

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.

Doing wall sits, for example, lowered systolic blood pressure (the top number in a reading) by 10 mmHg and diastolic pressure (the bottom number in a reading) by 5 mmHg, the study found.

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 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.

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

If blood pressure becomes elevated due to dehydration, it may be possible to help lower it by drinking water. Dehydration causes the blood to have higher than normal levels of sodium. When this happens, the brain sends signals to the pituitary gland to secrete vasopressin, also called antidiuretic hormone.

No single food can quickly lower blood pressure. However, some foods may help a person lower their blood pressure in general. These include anthocyanin-rich berries , bananas and other foods containing potassium, beetroot juice and beets, leafy green vegetables , and more.

Lose weight: For every 20 pounds you lose, you could see a drop in blood pressure by 5 to 20 points. Follow the DASH diet: DASH (Dietary Approaches to Stop Hypertension) was developed to lower blood pressure without medication.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you're overweight or have obesity, losing even a small amount of weight can help reduce blood pressure.

How quickly will exercise lower blood pressure? ›

It takes about 1 to 3 months for regular exercise to have an impact on blood pressure. The benefits last only as long as you continue to exercise.

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.

There are a range of drinks that may help lower a person's blood pressure in the morning. If a person with hypertension usually drinks coffee or sugary juice in the morning, it may be beneficial for them to swap it for beetroot juice, unsalted tomato juice, green tea, or unsweetened pomegranate juice.

The American Heart Association recommends 150 minutes (about 2 and a half hours) of moderate-intensity exercise or 75 minutes of vigorous aerobic activity. If, despite this and with more intensive lifestyle interventions, blood pressure remains elevated, medications are often used to help lower blood pressure.

For those who have hypertension, regular physical activity can bring blood pressure down to safer levels. Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing.