The Single BEST Exercise to Lower Your Blood Pressure

We’re all told that exercise can help lower blood pressure. But did you know, there is one specific type of exercise that has been shown to be the most effective at lowering your blood pressure? I’m going to review recent clinical data that shows how much more effective isometric exercise training is and then we’ll discuss how you can do it too.

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► ABOUT ME

Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a YouTube channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.

Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.

Dr. Peng’s sports medicine clinic is located in Campbell, California.

► Disclaimer

My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

[cynthiahonorio]

02:27 hand grip
03:09 leg extension
03:41 wall sit

[chimpmunkboy]

I lost 15 lbs, cut sugar, walk 30mins per day at over 105 bpm. BP normal now, no meds.

[lizzywood]

It works! I have been hypertensive 150 to 170 systolic for many yrs and taking Losartan and metoprolol. a few months ago I watched this vid and tried the leg extension for about 5 weeks, but I gave up because I got busy with somethings.

2 weeks ago I restarted doing this exercise again, lho behold, my sbp dropped to the high120's to high 130's area. And my doctor's nurse has checked my blood pressure monitor as accurate.
Thank you Dr. Peng.

[ristretto]

I did the isometrics as suggested for a month for 5-6x per week, and my systolic dropped by 10! Thanks so much doc! Little change in the diastolic, however.

[boydmccollum]

I've seen a couple videos mentioning isometrics as the best exercise for reducing blood pressure. Your video was the first to really breakdown the program use (set and rep scheme, how many times a week). Thanks!

[Ma_fficial]

Wow, I thought this was just more broscience but it’s actually true.

Isometric exercises have been found to be particularly effective in lowering blood pressure. A comprehensive analysis of 270 studies showed that isometric exercises, such as wall sits, can significantly reduce both systolic and diastolic blood pressure12.
Here are some key findings:
Isometric exercises reduced systolic blood pressure by 8.24 mm Hg and diastolic blood pressure by 2.5 mm Hg2.
This form of exercise was more effective than aerobic exercise, resistance training, and interval training in lowering blood pressure12.
The benefits were observed across various isometric exercises, with wall squats being particularly effective2.
While isometric exercises are shown to be superior in lowering blood pressure, experts suggest that a mix of different forms of exercise provides the strongest overall health benefits

[mokuho]

4 sets - 2 minutes contraction-3 minutes break- 3 or 5 times in a week-thank you so much

[catzlady.]

I think exercises are beneficial. However, it was not until I started taking D3 with K2 100 mg and an extra k2 100mg along with Magnesium (Calm 3 scoops) did my blood pressure drop. I now have normal 120 over 80 consistently. It took about 8 weeks to see it drop off. 2 years later I am still off my BP meds and maintain normal BP. No medications form me. Good Exercise suggestions here. I will def. Try these to build my strength.

[charlieabel]

I did just 3 two minute isometric exercises every other day and my BP started at 133/75, and then 8 days later it was 126/82, then two days after that it was 121/75. I did a leg press, chest press, and core pull (for the lats) on the ViiiV Pro isometric machine. (to be clear, I did just one two minute set on 3 different exercises, and I can look at the digital readout on the exercise machine to see how much force I am exerting - I increased the force by 10 pounds each workout on each exercise).

[bradtankersley]

My Husky and I walk twice a day, regardless of weather. We will average in two walks, 3.5 to 4.5 sometimes 5 miles. When the weather cools down a bit, we'll even occassionally walk 7. We walk slow, fast, and in between. My blood pressure readings after coming in from a walk, I take 3 or 4 each time, are betwen 117 and usually low 120's over 80 to mid 80's and even today on the hottest day of the year here in okiehomie, 80124, 77. We have only missed 12-14 days since I adopted him May 01, 2019. We don't go if there's cloud to ground lightening. I always carry treats for the neighborhood dogs, water for him in a special bottle with a fold out dish made for dogs, and don't forget pepper spray. We have been attacked a few times. Good Luck. Get off your duff, and go walking.

[bandpassmess]

2016 I went to my Dr had below average blood pressure!
I was over weight type 2 controlled .
SHE SAID IN ORDER TO PROTECT MY KIDNEYS NEEDED TO START TAKING LOW BLOOD PRESSURE PILLS SMALLEST DOSES .

WITH IN A FEW MONTHS
“HAD HIGH BLOOD PRESSURE 😮 😬😬😳”
Complaining to Dr said
OH YOU MUST HAVE BEEN ON THE EDGE !
I stopped taking meds
That’s crazy how my life changed by taking the pill .
I’m looking for alternative.

[tomsawyer]

This was the best in depth explanation including how to I have ever seen on this subject. This phenomena was observed years ago with NASA astronauts in space . Great job!

[Millzlane]

Magnesium lowers blood pressure. Ateries need to be able to relax. Get "magnesium glycinate". We don't eat fruits and vegetables which would have Mg. We are magnesium deficient. 80% of us

[robbieross]

Even more important than exercise, my understanding is having REST and a CALM MIND does wonders to lower BP. Avoiding high stress levels and avoid haring around all over the place like a headless chicken lowers BP. If you are constantly on the go and stressed out and have lots of nervous energy and high cortisol levels of course your BP is going to be through the roof! Try sitting down, relax, listen to some calm classical music, read a book and you will see how your BP will fall! I suggest this approach is even better than all this exercise he talks about! Try it! It will work! Did for me!

[robertbissett]

Good video. Started today with the wall sit. 90 degrees and made it about 80 seconds, one time. Will do more tomorrow, but not so low down! I always read the comments to find even more info. Somebody mentioned Zone Plus which I looked up. Way too expensive. Did some looking and found something way cheaper that does the same thing... and on sale on amazon. Handeful Grip Strength Tester Trainer - Dynamometer Handgrip Measurer Meter, Handheld Strengthener Exerciser. Just ordered one. Worth a try.

[Arythmnmaker]

Thanks for your valuable time to teach important tools for better health. The sitting position is called Ma-bu or horse stance in Gung Fu. It is the most important principle for a solid foundation for fighting effectiveness. All other stances evolve from this primary position. I squeeze a tennis ball for strong finger gripping, and now I will squeeze and hold for good blood pressure.

[robertwalther]

Hi Dr. Peng. Believe it or not, you were my PCP back in early 2021 when I moved to Campbell. Unfortunately, when my COBRA insurance ran out, I had to get on Medicare. I could have kept you as my doc through the one PPO that was available, but the cost compared to the HMOs was just too great, so I went with an HMO. Regretfully, I only saw you once for my annual physical.

For preliminary info, I tried the hand grip and leg extension exercises yesterday. No big deal. Today, I tried the "wall sit" exercise. For the first set, I went to a full 90 degrees squat. Making 2 minutes was painful, bordering on torture, but I kept a still upper lip and made it through! (The fact that last night I did 2+ miles of jog/run/walk combined with three 30-50 yard sprints at 80%-100% effort for the first time in 2 years may have tired me out for your HBP exercises today.) For the last three sets I went only low enough to make it stressful. Rested just over 2 minutes after the first two sets, then almost 3 minutes before the final set. Well, it really worked up a sweat. I can definitely see those exercises lowering blood pressure. I'll let you know how things turn out in a few months.

Best always,

Bob Walther

[johnroberts]

Want to lower blood pressure put down the phone turn off the TV and go for a slow walk in the woods and enjoy yourself. Play board games with your family. Walk in your yard barefoot every day feel the earth below you. Stop eating products eat real food eat foods as nature intended. All of these things will help

[hymnsever]

Wow, I would have never expected isometrics to be the best exercise to lower blood pressure.

[HiloBoiz]

Vegan diet for 6 years never lowered my chronic high bp one notch.6 weeks on a carnivore diet and got the lowest bp reading of my life, 130/78.Now well into a year eating carnivore and bpnis normal!