High blood pressure…
does not hurt but…
Is your high blood pressure getting you down? It should not if you take an action and commit to a few lifestyle changes. High blood pressure is fairly easy to tackle if discovered soon enough. Unfortunately it goes often unnoticed as it does not manifest itself in any symptoms or warning signs. If too high, it can have serious consequences potentially resulting in heart disease or stroke.
If you have a very high blood pressure, you will need to lower it with medication first before starting any exercise. But blood pressure that is only slightly elevated is easy to lower with a lifestyle change. Such change is change in nutrition and exercise levels. But first things first…
What is actually blood pressure?
Blood pressure is the force of blood on the artery walls whilst flowing through them. It is measured in millimetres of mercury (mm Hg) and has two readings, systolic and diastolic.
Systolic & diastolic blood pressure
Systolic blood pressure (high number) measures the force the blood pushes on arteries when heart beats.
Diastolic blood pressure (low number) measures the force of the blood in the arteries whilst heart rests between the beats.
How can you strengthen your heart with a regular exercise?
When you exercise, your muscles need more blood and nutrients. Your blood pressure, body temperature and pulse temporarily increases to keep up with this new demand. It will then return to your normal activity level certain amount of time after exercising.
If you exercise regularly, your body adjusts to this new need by growing more blood vessels called capillaries in heart and lungs and making artery walls more flexible. This means that blood can flow more easily. Blood pressure decreases. The process might take up to three months to show difference in blood pressure readings. The regular exercise then in end effect feels less and less demanding due to these changes.
Isotonic & isometric exercise
Isotonic exercise is an exercise that involves muscle and joint movement. Most exercises are isotonic. Example would be push-ups or running.
Isometric exercise is an exercise where you tighten certain muscle groups for some time. Muscles and joints do not move during these exercises. Once you relax the muscles, it will cause a sudden rush of blood and increase of blood pressure. For this reason breathing is so important when doing these exercises as it keeps the blood flowing better. Examples are wall sits, planks. Wall sits are the most efficient exercise when lowering blood pressure. It is because they engage a large muscle group including legs, glutes, core and abdomen.
If you want to get an efficient blood pressure workout done, do not exercise only isometric exercises but make these a part of your overall workout routine.
Never forget!
Don’t skip warm up & cool down
When you exercise with aim to lower blood pressure, never skip warm up or cool down. A proper warm up allows your body to build up to exercising and this way avoids a quick change in blood pressure. A cool down helps bringing pulse and blood pressure down slowly and avoids any feelings of light headiness that you might get otherwise.
Think water
Not only during exercise but throughout the day. Correlation between blood pressure and water intake is a simple math. The less water in your body means thicker blood. Pumping this thicker blood though arteries increases blood pressure.
Focus on correct breathing
Breathing during exercising has an impact on blood pressure. During certain exercises such as plank a lot of people have tendency to hold breath which increases blood pressure in that moment. For this reason avoid holding breath.
High blood pressure lowering challenge
Can you hold wall sit, plank and glute bridge for two minutes three times a week?
How to do a wall sit?
Stand about 2 feet (60 cm) away from a wall and slide the back down until your legs bend in 90 degree angle. Hold the position. Start with 20 seconds and build up to 2 minutes. To increase difficulty, hold weights with your hands as you do the wall sit.
How to do a plank?
Plank is similar to a press up, only put your forearms on the ground instead of your hands. Your elbows should be beneath your shoulders. Keep your spine and neck in a straight line. Squeeze your bum and tighten your tummy. Hold the position. Start with 20 seconds and build up to 2 minutes. To increase the difficulty you can ask your friend or partner to put weight on your back.
How to do a glute bridge?
Lie down on your back. Bend your knees and keep your feet flat on the floor. Raise your pelvis so your body is in a straight line. Ensure you squeeze your bum and engage your core to really feel the raise. Hold the position. To increase the difficulty, put some weight on your tummy.
Get in touch!
What is the longest you have ever held a wall sit or a plank? Do you have any tips on what lifestyle change helped you lower your blood pressure?
Let us know on Instagram, LinkedIn or TikTok. Would you like to learn more about fitness? Head to Fitness section of Workout Bestie for the latest workout videos. Would you like to understand more about NMN supplement and longevity? Check out article Is NMN the answer to longevity in humans.
Join me for a workout!
Is your high blood pressure getting you down? Let’s do something about it! Join me for a workout targeting specifically elevated blood pressure. A set of mainly isometric exercises that tighten specific muscle groups without significant change of muscle length and are the most efficient in lowering elevated blood pressure.
New workout socks? Hell yeah!
adidas Unisex Kids Linear Ankle Cushioned Socks 3 Pairs, Black/White, 6-7 Years
USD 8.77 (as of October 8, 2026 06:10 GMT +01:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon site at the time of purchase will apply to the purchase of this product.)
Zuimei 6 Pairs Womens Socks Size 4-7 Multipack Ladies Socks Sport Socks | Breathable Cotton Crew Socks for Womens Everyday Casual Street Sport Gym School
USD 10.55 (as of October 8, 2026 06:10 GMT +01:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon site at the time of purchase will apply to the purchase of this product.)
ELLE Women’s Bamboo Sports Socks – Plain and Striped, Crew Socks, Half Cushion 3 Pair Multipack Sizes 4-8
USD 10.59 (as of October 8, 2026 06:10 GMT +01:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon site at the time of purchase will apply to the purchase of this product.)
Spairs Women’s Leisure Sport Socks 4 Pairs Size 4-8 | Fully Cushioned Foot, Performance Yarn, Soft, Comfortable, Breathable, Crew Length, Multipack
USD 13.24 (as of October 8, 2026 06:10 GMT +01:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon site at the time of purchase will apply to the purchase of this product.)
BelleFlair 5 Pairs Cute Crew Socks for Women,UK Size 3-5, Retro Style Colorful Striped Athletic Socks, Fun Fashion Vintage Cotton Sock Gifts for Ladies Daily Wear
USD 11.91 (as of October 8, 2026 06:10 GMT +01:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon site at the time of purchase will apply to the purchase of this product.)DISCLAIMER: This article and any associated social media is created for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
