The most effective exercise for blood pressure control
Everyone from yours truly and the other experts at 4YOUngevity.com to the American Heart Association, the Centers for Disease Control and Prevention and the World Health Organization enthusiastically recommends exercise to prevent and control high blood pressure. But half of Americans don't come close to getting the suggested minimum level of physical activity (150-300 minutes a week). There are a number of reasons for that -- but lack of time or money to go to the gym, join a team or buy equipment account for some of the obstacles.
Guess what? You have all the time and free equipment you need to achieve an effective workout and keep your blood pressure healthy: 8 minutes and YOU!
Research published in the British Journal of Sports Medicine looked at 270 randomized, controlled studies and found that while aerobics, HIIT and dynamic resistance training are all effective ways to help reduce your resting systolic (the upper number) and diastolic (the bottom number) blood pressure, isometrics are the most effective -- by a significant degree. And all it takes is doing three to four sets of 2-minute exercises, like wall sits and planks.
For more info on isometric exercises, check out my book "The RealAge Workout" (I suggest you do isometrics every other day and increase over time to 10 minutes each session). Also important to know: As you do isometrics, make sure you don't strain or hold your breath. Concentrate on breathing slowly in and out, focus on tightening a specific muscle or group of muscles, and don't move your joints.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at drmikerealage@gmail.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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