Three Best Exercises to Lower Blood Pressure

In this video, I explain the three best exercises to lower your high blood pressure. Exercising can strengthen your heart. But what exercises are the best for improving the function of your heart? That's the question I answer in this video.

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DOWNLOAD MY FREE EBOOK titled, "101 Foods to Lower Your High Blood Pressure."

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(WARNING - PLEASE READ!)

Some doctors insist that you avoid weight training if you have high blood pressure because weight training causes short bursts of increase in your blood pressure.

The truth is that you DO experience short bursts of increased blood pressure, but after your lift, your blood pressure comes down to an elevated level that would be experienced if you were doing brisk walking or biking.
But there is plenty of evidence that supports the benefits of moderate weight training on blood pressure.

The other great benefit of lifting weights is that you not only strengthen your heart, but you strengthen your muscles and bones. As you grow older, this becomes more and more important.

RECOMMENDATIONS IF YOU CHOOSE TO DO RESISTANCE TRAINING TO CONTROL OR LOWER YOUR BLOOD PRESSURE

1. Get permission from your doctor. Do not take recommendations of a youtube video (even mine) over your doctors recommendations.

2. While lifting, DO NOT HOLD YOUR BREATH! I repeat, do not hold your breath. Breath in deeply and breath out. But do not hold your breath.

3. If you have an aneurysm, do not lift weights.

4. If you experience any muscle, joint, or tendon issues, stop weight lifting and allow your body to heal and recuperate.

5. Do lower weight and higher repetitions. This weight lifting protocol is more suitable for lowering blood pressure.

6. Take longer rests between sets to allow your blood pressure to decrease.

SCIENTIFIC EVIDENCE THAT SUPPORTS RESISTANCE TRAINING TO LOWER HIGH BLOOD PRESSURE

1. American Heart Association Recommendations for Physical Activity in Adults and Kids
(Go down to the paragraph titled, "Recommendations for Adults," second bullet point)

2. Exercise and acute cardiovascular events placing the risks into perspective: a scientific statement from the American Heart Association Council on Nutrition, Physical Activity, and Metabolism and the Council on Clinical Cardiology
Hartford Hospital, USA.
American Heart Association Council on Nutrition, Physical Activity, and Metabolism; American Heart Association Council on Clinical Cardiology; American College of Sports Medicine.

3. Resistance training alone reduces systolic and diastolic blood pressure in prehypertensive and hypertensive individuals: meta-analysis
Laboratory of Resistance Exercise and Health, Campus III, Department of Physical Education, University of State of Pará, Brazil.

4. Blood Pressure Increase in Hypertensive Individuals During Resistance Training Protocols With Equated Work to Rest Ratio
Academic Department of Physical Education, Federal Technological University of Paranná, Curitiba, Brazil

5. Resistance exercise in individuals with and without cardiovascular disease: 2007 update: a scientific statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism
Creighton University research study

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3 Best Drinks for Lowering Your Blood Pressure

[diamondkharness]

I’m 63. Tried all the diets & exercises w/o results. A few months ago I tried Keto and finally made it to Zero Carb (carnivore) it started to help when I included Int. Fasting… and this spring I’ve added a 2+ mile power walk each morning. Now my BP has dropped to normal and I’m loosing the weight. Good luck to you all.

[jamescorpuz]

Its true a normal walk also can do for at least 45min to 1 hr. After eating about 20mins I start walking 🚶‍♂️it really help also to grind that food u ate easy and while walking your burping

[stantheman]

1) Walking is one of the best exercises to lower your blood pressure. 2) Riding a bicycle. 3) Resistance training.

[fredpandia]

1. Walking
2. Bicycle
3. Resistance training

[slundgr]

I walk about an hour a day outside with my exercise machine with fur (my Border Collie-Australian Shepherd rescue dog), along with dumbbell exercises three times a week. We go every day without fail unless it’s icy or the snow is too deep. Then I do the elliptical. My BP was 108/78 yesterday at the doctor’s office, and I am in my sixties.

[stephenjeyapaul]

I do brisk walk for45 minutes with GTY sermons by pastor John MacArthur; Then I do 30 minutes aerobics and abs exercises with Oceans Hillsong worship. I am 68 years old and I do this every day nonstop for the last 7 years; I used to be a type 2 diabetic; I started exercising and stopped all medication. You can also try.

[enigmariddle]

IM ALMOST 60 !! I LOVE WORKING 45 HOURS A WEEK OR MORE !! I LOVE LEFTIENG WEIGHT 5 DAYS A WEEK !! I WEGHT 98 POUNDS 51 INCHES TALL !! IM LEAN AND SEXY GRANDMA !! PPL DOESN'T HAVE JOB OR RELYIENG ON GOVERMENTS ASSISTANT STOP MAKING EXCUSES DANG

[avaamante]

Hi, new subscriber here. Very informative and helpful. God bless.

[rafiahmed]

Thank you so much, Dr.
It is awesome and so nice of you to take time and care
for us viewers. Your presentation is so simple, interesting
and motivation to even me, the very busy and lazy to
exercise type of person. Thanks

[enigmariddle]

I LEFT WEIGHT 5 × DAY I WORK 45 HOURS A WEEK I WEIGHT 98 POUNDS IM LEAN AND SEXY MAMA

[rpsingh]

i am 75 yrs and brisk walking daily for an hour in morning, it lowers blood pr but just temporarily and i had to take BP med. daily .

[phylliscaporino]

I do workout but I am disabled and confined to a wheelchair can you help me to lower my blood pressure because I don't want to be placed on medication I am going to be 64 in july

[enigmariddle]

LEFTIENG WEIGHT BURNS CALORIES THAN CARDIO WORKOUTS..OLD FASHION WAY IS EAT LESS EXERCISE MORE. IM ALMOST 60 I DONT A PARTNER TO WORKOUT IS ABOUT MONIVATION AND LOVING YOURSELF NO EXCUSES PERIOD

[rishimishra]

I am a BP patient and I am 48. I use to do push-ups and dumbbells exercises at home. I use to do spot jogging for warm up. I had made a one week routine. I train every part in a week. So I do all like dumbbell fly dumbbell press, arms curl for bicep and triceps, shoulders. But I felt some vibration in my body when I went to bed at night. So, I felt it is harming me. So since three days I am not exercising. What to do? Please guide

[hippiechick]

I’m happy to see the “walk at home” videos pop up on your video. Those walk at home videos saved me during COVID quarantine.

[richardavery]

Thank you for the encouragement, I walk ride bike and do resistance training just have to keep it up

[csabafamin]

What about tenis or squash? I read somewhere that they are do not recommend if someone has high bp...

[SonyaUify]

Yes, GOD approves walking in the cool of the day. 👉📖 Genesis 3:8 KJV 8] And they heard the voice of the LORD God walking in the garden in the cool of the day: and Adam and his wife hid themselves from the presence of the LORD God amongst the trees of the garden. [9] And the LORD God called unto Adam, and said unto him, Where art thou? AND 👉📖 Genesis 5:24 KJV
24 And Enoch walked with God: and he was not; for God took him. "GOD made us, he knows what we need, love, health, peace and joy in the Holy Spirit to everyone who understands" 💗💗💗🕊️🕊️🕊️

[tzukhi]

This video is GOLD ! Very much appreciate it !

… and i really like that you promote excersices videos here on Youtube. They really are great.
Take care 💚

[angelozicarelli]

Excercise is actually increasing my already elevated blood pressure 😭