High Blood Pressure? Try THESE Exercises
Surprisingly simple exercise option could help your heart.
What if one of the biggest threats to your heart health is something you can’t even feel?
👉 High blood pressure
Nearly half of U.S. adults have hypertension, and for women, the risk rises significantly through midlife and beyond.
Here’s the scary part: High blood pressure usually has NO symptoms.
Yet over time, it can quietly damage your blood vessels and increase your risk of heart attack, stroke, and heart failure.
But here’s the empowering part:
✨ Your blood pressure isn’t necessarily a fixed number.
Lifestyle habits—and sometime medication—can make a meaningful difference.
And beyond the usual advice to eat well and stay active,
there are specific exercises that may help lower blood pressure.
✨ And they’re surprisingly simple!
Let’s bring down the pressure.
JUST ONE THING
Lowering your blood pressure doesn’t have to be complicated—and one surprisingly effective strategy involves barely moving at all!
Your JUST ONE THING to Lower Blood Pressure
Perform Isometric Exercises
Between breathing exercises, short bursts of movement, and strength training,
you have plenty of ways to support healthy blood pressure.
But here’s one you may not have considered: isometric exercises.
These are exercises where your muscles contract and BRACE without moving your joints—think planks, wall sits or holding a squat.
Research suggests regular isometric training can be especially effective at lowering resting blood pressure over time,
potentially by improving how your blood vessels function.
And what’s great about it is that you don’t need fancy equipment or a long workout!
Check out this video for a few of my favorites isometric exercises to get you started today! 👇
4 Isometric Exercises
- Planks (30-60 seconds): Your core and much of your body stay steadily contracted.
- Wall Sits (30-60 seconds): Your legs work hard without moving. This can also be a nice way to build leg strength if traditional squats are challenging.
- Birddogs (5 deep breaths/side): Your shoulders, core and hips brace to keep you from tipping or rotating.
- Split-Stance Chopping Holds (10 reps/side): Your arms might get the attention, but your legs and core are working hard to keep you steady!
Extra Tip: Do NOT hold your breath while you’re bracing. Slow, steady breathing is especially important if you’re exercising with high blood pressure.
Did You Know...
- Your blood vessels need exercise, too! Regular aerobic activity helps improve blood vessel function and flexibility while stregthening your heart.
- Short workouts count. Two or three 10-minute bouts of movement throughout the day can support healthy blood pressure, even if you can’t fit in one longer workout.
- Heart health is a team effort. Regular exercise, nourishing food, quality sleep, and stress management work together to support healthy blood pressure and long-term cardiovascular health.
Until next week... Be strong💪
