Managing high blood pressure is a crucial health priority, and exercise plays a key role in keeping it under control. Dr. Sudhir Kumar, MD, a senior neurologist at Apollo Hospitals, recently highlighted on social media, which types of exercises are most effective in reducing blood pressure, emphasizing that while all exercise has benefits, certain forms stand out.
Isometric Exercises: The Top Choice
According to Dr. Kumar, isometric exercises are the most effective for lowering both systolic and diastolic blood pressure. Common exercises in this category include wall sits, planks, and handgrip exercises. When performed correctly, these exercises can reduce systolic blood pressure by approximately 8–10 mmHg and diastolic pressure by 5–7 mmHg.
For maximum benefit, Dr. Kumar suggests performing four sets of two-minute wall sits or handgrip holds, with a two-minute rest between each set, at least three times a week. He notes that this reduction is comparable to the effect of some blood pressure medications.
Aerobic Exercises: Strong Cardiovascular Support
Aerobic exercises such as running, brisk walking, and cycling also contribute significantly to blood pressure control. These exercises typically lower systolic pressure by 5–7 mmHg and diastolic pressure by 3–5 mmHg. Dr. Kumar explains that aerobic activity improves endothelial function, reduces arterial stiffness, and supports weight management, all of which contribute to cardiovascular health.
Yoga and Breathing Exercises: Holistic Benefits
Yoga and structured breathing exercises provide modest reductions in blood pressure. When combined with meditation and relaxation techniques, yoga can reduce systolic blood pressure by 5–7 mmHg and diastolic pressure by 3–5 mmHg. These practices help lower stress hormone levels, improve heart rate variability, and promote better sleep, further supporting heart health.
Resistance Training: Additional Advantages
Dynamic resistance training, including weightlifting and resistance band exercises, has a smaller impact on blood pressure, typically lowering it by 2–4 mmHg. However, Dr. Kumar emphasizes that it remains valuable for improving muscle mass, insulin sensitivity, and overall metabolic health.
While isometric exercises offer the strongest reduction in blood pressure, Dr. Kumar advises combining different types of physical activity for overall health benefits. He also stresses that individuals whose blood pressure remains above 140/90 mmHg despite lifestyle measures should follow their doctor’s guidance and take prescribed medications.
Dr. Kumar’s insights highlight that regular, structured exercise—particularly isometric exercises—can be a powerful tool in managing blood pressure while supporting overall well-being.
Isometric Exercises: The Top Choice
According to Dr. Kumar, isometric exercises are the most effective for lowering both systolic and diastolic blood pressure. Common exercises in this category include wall sits, planks, and handgrip exercises. When performed correctly, these exercises can reduce systolic blood pressure by approximately 8–10 mmHg and diastolic pressure by 5–7 mmHg.
For maximum benefit, Dr. Kumar suggests performing four sets of two-minute wall sits or handgrip holds, with a two-minute rest between each set, at least three times a week. He notes that this reduction is comparable to the effect of some blood pressure medications.
Aerobic Exercises: Strong Cardiovascular Support
Aerobic exercises such as running, brisk walking, and cycling also contribute significantly to blood pressure control. These exercises typically lower systolic pressure by 5–7 mmHg and diastolic pressure by 3–5 mmHg. Dr. Kumar explains that aerobic activity improves endothelial function, reduces arterial stiffness, and supports weight management, all of which contribute to cardiovascular health.
Which is the most effective exercise for lowering the blood pressure (BP)? https://t.co/R6w4GTTIxn
— Dr Sudhir Kumar MD DM (@hyderabaddoctor) October 16, 2025
Yoga and Breathing Exercises: Holistic Benefits
Yoga and structured breathing exercises provide modest reductions in blood pressure. When combined with meditation and relaxation techniques, yoga can reduce systolic blood pressure by 5–7 mmHg and diastolic pressure by 3–5 mmHg. These practices help lower stress hormone levels, improve heart rate variability, and promote better sleep, further supporting heart health.
Resistance Training: Additional Advantages
Dynamic resistance training, including weightlifting and resistance band exercises, has a smaller impact on blood pressure, typically lowering it by 2–4 mmHg. However, Dr. Kumar emphasizes that it remains valuable for improving muscle mass, insulin sensitivity, and overall metabolic health.
While isometric exercises offer the strongest reduction in blood pressure, Dr. Kumar advises combining different types of physical activity for overall health benefits. He also stresses that individuals whose blood pressure remains above 140/90 mmHg despite lifestyle measures should follow their doctor’s guidance and take prescribed medications.
Dr. Kumar’s insights highlight that regular, structured exercise—particularly isometric exercises—can be a powerful tool in managing blood pressure while supporting overall well-being.
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