BEST exercises to help lower blood pressure

Researchers have found a particular type of physical activity that can be effective to prevent and treat hypertension or high blood pressure. However, it is important to consult your doctor before beginning any new exercise program. Stop immediately if you feel pain.

Exercises that engage muscles without movement may be best for lowering blood pressure, according to a large study published in the British Journal of Sports Medicine.

This type of training is known as isometric, or static exercise. It includes workouts such as wall squats and planks. Isometric exercises can be done with weights or using body weight.

The authors defined healthy resting blood pressure as a reading below 130 over 85 millimeters of mercury, pre-high blood pressure as ranging from 130/85 mmHg to 139/89 mmHG, and high blood pressure as 140/90 mmHG or greater. The top numbers of these figures are the systolic pressure; the bottom numbers are diastolic pressure.

From a review of 270 trials with 15,827 participants, the researchers found that among HIIT, isometric exercise, aerobic exercise, dynamic resistance training and a combination of the latter two, isometric exercise led to the greatest reductions in high blood pressure.

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The researchers found that performing wall squats (isometric exercise) was most effective for reducing systolic pressure. Running (aerobic exercise) was most beneficial for decreasing diastolic pressure. However, isometric exercise overall was best for lowering both pressure elements.

To do a wall squat, stand with your back flat against a wall, then walk your feet about 1½ feet out from the wall, with your feet shoulder-width apart, according to the US Arthritis Foundation. With your back flat against the wall and your abs tight, inhale and then exhale as you squat as low as you can comfortably go. Make sure your butt does not go lower than your knees. Remain squatting for a few seconds, then inhale as you stand, pushing up from your heels. The Arthritis Foundation recommends doing 10 wall squats three times weekly.

Along with working out, there are other lifestyle changes you should follow to benefit your blood pressure.

“These include keeping to a healthy weight, eating a balanced diet, cutting down on salt, not drinking too much alcohol and ensuring that you continue to take any prescribed medication," the researchers added.