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Three easy exercises to lower blood pressure

June 19, 2024
5 minutes
Lifestyle Health & Wellness
Workout tips

According to the U.S. Department of Health and Human Services, approximately one out of every two American adults have hypertension, more commonly called high blood pressure. The most troubling thing about this statistic is only about 25% of adults with high blood pressure have their hypertension under control.

Blood pressure has a direct influence on the function of systems and vital organs throughout our bodies. Fortunately, there are some things you can do to help lower blood pressure and keep your blood pressure under control. Let's dive in and go over three easy exercises to lower blood pressure. 

Understanding the importance of managing blood pressure

Managing our blood pressure is crucial in the maintenance of overall health and well-being. Blood pressure has a direct influence on the function of our body's systems and vital organs. Moreover, hypertension can lead to complications like heart disease, stroke, kidney damage, and vision loss.

When we maintain blood pressure within a healthy range, we can significantly reduce our risk of developing these life-threatening conditions. If you already live with these conditions, early intervention can help prevent these hypertension-related complications from progressing. When you prioritize the management of blood pressure, you're taking proactive steps toward a healthier future.

Three easy exercises to lower blood pressure

The U.S. Centers for Disease Control and Prevention (CDC) defines blood pressure accordingly:

  • Systolic blood pressure: Measures the highest pressure in the arteries when the heart pumps blood and contracts
  • Diastolic blood pressure: Occurs in the arteries when the heart rests between beats

A large 2023 study published in the British Journal of Sports Medicine revealed a link between exercise and activities that lower blood pressure. Specifically, exercises that engage muscles with minimal movement seem to be more effective for lowering blood pressure than higher-impact exercises like walking, running, or pilates. Both planks and wall sits have been shown to be effective in lowering blood pressure.

According to the study's news release, isometric exercise is effective in reducing both diastolic blood pressure and systolic blood pressure. Equally important, it's easy to do isometric exercise without lifting weights. Instead, these types of exercise rely on the weight of our own bodies.

Be sure to check with your medical provider before starting a new exercise program of any kind, especially if you have health concerns like high blood pressure. 

1. Wall sits

Follow these steps to do a wall sit.

  1. Stand flush against a wall.
  2. Place your feet approximately hip-width apart.
  3. Try not to hold your breath. Rather, breathe in naturally as you do this exercise.
  4. Sliding your back slowly down the wall, bend your knees until they're at a 90-degree angle. One way to visualize how this works is to imagine you're sitting on an invisible chair.
  5. Don't extend your knees past your toes. Instead, ensure they stay directly above your ankles. This will prevent you from putting excess stress on your knees.
  6. Keep your spine in a comfortable, neutral position with your back straight against the wall.
  7. Hold the wall sit for about 20-30 seconds. Keep your knees steady and aligned without allowing them to collapse inward.
  8. Repeat the wall sit for a few sets, resting for 20-30 seconds between each one.

2. Planks

Follow these steps to do a plank:

  1. Get onto the floor in the same position you would use if you were doing push-ups.
  2. Ease your torso down to place your forearms on the floor. Your elbows should be beneath your shoulders. Your body should be forming a straight line from your heels to your head.
  3. Fix your eyes on the floor in front of your hands. Keep your neck in a neutral position.
  4. Keep your buttocks up, and don't let your hips sag.
  5. Hold the plank position for 10-20 seconds at first, gradually increasing the duration at which you hold the position.
  6. Breathe in and out naturally as you do your planks.
  7. Repeat for a few sets. Gradually increase the duration to build up your endurance and strength.

3. Yoga and Meditation

Low-impact yoga is another one of the things that could help lower blood pressure. One of the most effective yoga poses is the forward fold, also called the uttanasana. Here's how to do the forward fold:

  1. Sit in a comfortable spot on the floor or on a yoga mat.
  2. Adjust your body to the basic lotus (or a crossed-leg) position.
  3. Raise your arms at your sides, breathing in and out as you do so. Continue raising your arms until they point straight up.
  4. Slowly lower your arms to bring them down in front of you, breathing out while lowering your arms.
  5. Move your legs until they are straight out in front of you.
  6. Slowly fold your upper body in a way that you might if you were doing a toe-touch. Feel free to bend your knees slightly if you need to.
  7. Place your hands on the ground, your ankles, or your feet.


Meditation is one of the most relaxing activities that lower blood pressure. You can meditate while doing yoga, or you can use meditation alone as a tool for lowering your blood pressure. Here's how to do a basic meditation:

  1. Sit in a quiet, comfortable spot.
  2. Make sure you're relaxed, but with your back straight.
  3. Slowly breathe in and out through your nose. Be mindful of the air as you breathe in and breathe out.
  4. Try to ignore all of the distractions or sensations. Just focus on your breathing.

Tips for integrating these exercises into daily routines

One way to stay motivated to maintain low blood pressure and exercise is to engage a friend in these low-impact exercises. Consider arriving to work 15 minutes early to do some wall sits, or use your lunch break to do planks or yoga.

When you integrate these exercises into your daily routine, you can lower your blood pressure while also enhancing your overall physical and mental well-being. Start your morning with a few wall sits and planks to engage your core and lower body muscles. You can do these exercises almost anywhere.

You can follow your wall sits and planks with meditation or a few yoga forward folds. You can also use meditation or yoga folds to unwind in the evening.

How Evidation's platform can be used to track blood pressure levels

When you connect the Evidation app to 3rd party apps like Apple Health, you can receive insights about hypertension. Another option is to track your exercise with apps such as MyFitnessPal, which connects with the Evidation app. Qardio is another great app to connect with Evidation because it can be used to track your blood pressure.

Incorporating these easy exercises into your daily routine can make a difference in your long-term health. The best thing about these exercises is that you can do them almost anywhere. Also important, you can do wall sits, planks, and yoga with no equipment.

For content related to hypertension and healthy blood pressure levels, download the Evidation app today. You can also use the app to track healthy activities and earn reward points. When you combine data tracking with personalized insights, you can take control of your blood pressure levels and enjoy improved overall health outcomes. Keep in mind that if high blood pressure is a consistent problem, you should consult your doctor to determine if there are underlying issues.

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