BEST exercises to help lower blood pressure | The Times of India

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.