Did you see what I did there in the title? Sneaky.
There are many ways to lower blood pressure, one of them being through exercises like running. Of course, you can also lower and manage your BP through diet.
But today I’m going to share two simple static exercises you can do anywhere that will naturally lower blood pressure AND tone and tighten your bod! That sounds like a win to me.
Research has shown (I’ll link in the article) that these 2 isometric exercises are most effective at lowering blood pressure. They just so happen to also shape up your body. Let’s dive in.
No Blood Pressure Meds For Me tyvm
Back in April, I had to go to the clinic here to get some weird pain checked out. While there, the doctor checked my BP and said it was high. Weird. I’ve never had high BP in my life.
After we were done with all the tests and the diagnosis of my pain, he asked if I wanted BP medicine. Oh hell no. I am not taking prescribed meds for anything. Never have and hope to never have to. I like to try to cure everything naturally.
For the most part, I succeed.
So off I went to do some research of my own. I’m not taking this lightly, and I’m doing, reading and watching everything I can to lower my blood pressure naturally.
I want to share what I found.
lower blood pressure naturally
The first thing I did was check my fridge and diet to make sure I didn’t have too many ‘bad foods’ in my kitchen. If you do have high blood pressure, here is a list of some of the foods you should avoid like the plague:
- salty foods
- sugar
- alcohol
- pizza/burgers/shitty carbs
- fried foods
- red meat
- caffeine (this one hurt me a lot to read)
You get the idea. Only the last one, I had a hard time with. I quit sugar back in February. You can read more about that here or watch the video about it over on my YouTube channel here. I also quit smoking at the same time (super proud over here!).
Anyway, so I did more research – foods, exercise, bla bla bla, and this is what I found.
2 static exercises to lower blood pressure
1. Wall Sits (squats)
You just groaned. I know it. You yelled at the screen and said, “Iva, wall sits are NOT simple”. Ok, well, they are simple to do but hard to hold – there’s a difference.
How to do it:
- Stand with your back flat against a wall.
- Slide down until your thighs are parallel to the floor—like you’re sitting on an invisible chair.
- Hold for 30 seconds to start. Work your way up to 2 minutes over time.
- Bare feet or shoes with good soles are best if you are on a slippery floor.
Why it works:
The theory is that while a muscle remains contracted, blood flow naturally decreases. When that contraction is released, the return of blood flow sends metabolic signals that tell the blood vessels to relax. The net result is lower blood pressure.
Source: UCLAHealth.org
If you are unable to do wall squats/sits due to physical limitations (knees, joints, etc), the second exercise is for you!
2. Planks
Who said you have to do a million crunches to get a flat tummy AND lower blood pressure? Welcome planks. And yes, planks are relatively easy to do.
How to do it:
- Get into a forearm plank position (elbows under shoulders, body in a straight line).
- Try to brace/tighten your core and hold.
- Start with 20–30 seconds. Work up to a full minute or more.
Why it works:
In a recent study, researchers compared the physical effects of various exercises, including aerobics, strength, high-intensity interval training and isometric. Isometric exercise stood out, showing the most significant reductions in blood pressure.
“This is because isometric training focuses on our biggest muscle groups, like our abdominal or leg muscles, which have more impact on blood pressure reduction,” says Dr. Yang.
Source: JeffersonHealth.org
If these are too hard to do on your toes, you can start on your knees and in time, work your way up to your toes.
How Often Should You Do These?
Aim for 3–4 times a week. You’re not training for a fitness competition—you’re reclaiming your health. Add them to your morning routine, do them midday or whenever you feel like it.
I would advise against it just before bedtime, as that is not an ideal time to be exercising.
And don’t forget, these exercises are fantastic for toning, strengthening and tightening your body too, especially your glutes, abs, and lower back! Heck, you may even lose weight at the same time. Woot!
You might also like this video from the Mayo Clinic Health System.
Final Word
You don’t need fancy equipment, a personal trainer, medication or a treadmill to lower blood pressure. You just need a wall, a floor, and a little consistency. Oh, and also changing up your diet will def help too!
Start small, start today and say good bye to BP meds (and crappy food) and hello to a new and healthier you!
