Isometric exercises to LOWER your blood pressure

WELCOME TO EXERCISE FOR HEALTH:
Following on from my recent video about isometric exercises being best for lowering blood pressure, this is a 15 minute workout that includes 7 isometric exercises. The workout starts at timestamp 02:05
WARNING: Although static, this workout is still very demanding on the cardiovascular system, so NOT suitable for anyone with a heart condition or if your resting blood pressure exceeds 180/100. In addition, your muscles are likely to be sore afterwards if you’re not used to this type of exercise. Make sure you do a light active warm up before starting this routine and take a break from any of the positions if you need to.
Other videos that may be of interest to you:
The warm up mobility routine you can follow (mentioned in the video) is here: • The BEST 'wake up' mob...
For some stretches to cool down (mentioned in the video) check out this one here: • A follow along stretch...
Here is the blood pressure playlist that includes all my videos relating to managing blood pressure: • Exercises to manage BL...
Check out our follow along home exercise video playlist for all our workouts here: • Follow along HOME EXER...
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EXERCISE FOR HEALTH RECOMMENDATIONS + DISCLOSURE:
We often link to products and services we regularly use and think you might find useful. Wherever possible we use referral links, which means if you click one of the links below and make a purchase, we may receive a small commission or other compensation. We're big fans of Amazon, and many of our links to equipment are links to those products on Amazon. We are a participant in the Amazon Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and related sites. Here are some home exercise products used in our videos:
► TRX suspension trainer for aided calisthenics geni.us/4XC9Am (Amazon)
► Set of resistance therapy bands geni.us/sehgjyt (Amazon)
► Set of small looped resistance bands geni.us/9oAkjmB (Amazon)
► Set of tubular resistance bands with handles geni.us/qsy9 (Amazon)
► Pair of home exercise dumbbells geni.us/7Tdrv (Amazon)
► Gym (Swiss) stability ball geni.us/eDtw (Amazon)
► Polar Heart Rate Monitor H10 Chest Strap geni.us/Tnolq (Amazon)
► Floor Exercise/ Yoga Mat geni.us/D3wj8s (Amazon)
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ATTRIBUTES:
Videos and images used with subscription account on Canva at www.canva.com
Music and sound effects used with subscription account on Epidemic Sound at www.epidemicsound.com
Other music used with KZbin Audio Library (Licence Free and no attribution required)
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#ExerciseForHealth #BloodPressure #IsometricExercises

[@EjLapore]

Thanks! I've been using this.video for almost 3 weeks now. 5 times a week.

[@ExerciseForHealth]

Wow, that's a lot. You obviously enjoy it.

[@lucianoingenito6414]

Thanks being waiting for this video 😊

[@ExerciseForHealth]

Hope you enjoy it

[@PepJuice]

Thank you friend

[@ExerciseForHealth]

Always welcome

[@enriqueaguirre641]

Muchas Gracias desde Argentina!!!

[@ExerciseForHealth]

You're welcome

[@williamgilley7061]

I stand corrected. Thanks

[@ExerciseForHealth]

No worries!

[@dawitbejiga2536]

Thanks. I am enjoying and relaxing with ur training advice

[@ExerciseForHealth]

Great to hear!

[@LisaJacksonSongs]

Terrific, thanks for your no nonsense practical and very thorough approach to exercise. Really great stuff!

[@ExerciseForHealth]

Thank you

[@elnidofan]

Thank you for making this video.

[@ExerciseForHealth]

You're welcome

[@danle4261]

Thanks Richard for your dedication in helping us improving our health.

[@ExerciseForHealth]

You're welcome

[@vladimirdolgov7706]

Thank you, will try this workout.

[@ExerciseForHealth]

Great

[@loriwilliamson5738]

Great challenging workout! I love all of your workouts. Keep 'em coming, please!

[@ExerciseForHealth]

Thank you! Will do!

[@zahraabdmoulaie2024]

Thanks for sharing ❤🎉

[@ExerciseForHealth]

No worries

[@BudiBuluk659]

Thx Richard

[@ExerciseForHealth]

Most welcome

[@cenkkmusic]

Top workout!

[@ExerciseForHealth]

Great thanks

[@lisamichelle5489]

Fantastic workout , looking forward to your combination of the two now😁 thank you👍

[@ExerciseForHealth]

You're so welcome! I've done the follow up one which is in the playlist with others for reducing blood pressure here: kzbin.info/aero/PLf9i8qFtMBBI9YPPSqbqzFOOYa45N_pPc

[@vanessap7209]

Thanks Richard. I needed this reminder. I haven’t done your incredible 35 minute workout in a while and it truly impacted my BP. I need to get back into it and will definitely start this one some time tomorrow. Thanks for all you do to support those of us who need these to live healthier lives😀

[@ExerciseForHealth]

Great! You're so welcome.

[@batman1169]

How’s it going for 2024!

[@kesikisamuel4404]

Thank you so much👏. I just started following your exercises not up to a month ago and the health benefits have been outstanding.

[@ExerciseForHealth]

Wow that's brilliant.

[@HealthyMindProject]

Thank you for this. I have often used your longer 30 minute long BP exercise workout. I like to vary my workouts, some days doing shorter ones (as I always walk at least 10,000 steps a day), so i prefer to vary cardio session lengths. I will be trying this one very soon. Thanks!

[@ExerciseForHealth]

Great! It's good to have some variety

[@cautious1343]

I really like this workout. It's better for me at this time in my life. Less chance of injuring previous injuries.

[@ExerciseForHealth]

Great!

[@jedlimen123]

Looks like fun. Will add to my routine and see what happens. Thank you for sharing this information. First vid, new sub..✌️

[@ExerciseForHealth]

Thanks!!

[@AMOR-rj7km]

ver good easy to follow

[@ExerciseForHealth]

Thank you, that's great!

[@mathewhabyarimana]

Thanks Sir, much appreciation for helping us to live healthy. I would like to ask you please: how often is this isometric exercise needed? Once a day, twice..... How many times a week? Preferably what time of the day? My apologies if the questions were answered before

[@ExerciseForHealth]

They've been answered so many times that I did a short video on it here: kzbin.infoDNnwUNg8q4c This one might also help: kzbin.info/www/bejne/pXrbeYulptSBkNk

[@plgj7]

Thank you Richard for all your videos to help us be and feel better. Would it be ok to this in the morning and then doing the 30 minute high blood pressure exercise on the evening? Or vice versa? Thank you and God bless you

[@ExerciseForHealth]

You could, but optimally just doing a form of exercise once a day on 5 days a week would be enough.

[@nirmalyak2125]

Many Thanks Richard, simple yet effective workout sequence! One question though, in an earlier video you mentioned Plank should be avoided as it raises BP, side plank is still safe then?

[@ExerciseForHealth]

Yes, that was an older video before some recent evidence. See my video here that explains it, published just before I made this one: kzbin.info/www/bejne/ZpXWYpymdpeJf8U

[@christinemartinez2485]

I just learned that isometric exercises let's the blood and fluids get to your joints and tendons to rebuild collagen so we don't get pinched nerves and pulled muscles😅

[@ExerciseForHealth]

Interesting

[@cautious1343]

I never heard about this before. What is the source of your new found knowledge?

[@batman1169]

@@cautious1343lol😂

[@geeharris5150]

I must admit ,I'm new to these but going forward I'm on board...

[@melissacoates3722]

I need to buy a blood pressure machine. After doing the research there are to many different opinions on the accuracy of the machines. What machine would you suggest? I was always told for years I had perfect blood pressure. Just in the last month my reads have spiked to 130 / 71, 150 / ?, 160/ ?. I am 58 and I had to take medical leave from my job I was burnt out. I was working to much overtime hours for 10 years. In the last 3 months have been working out 4 to 5 days a week at the gym. Over the last 6 months lost the total of 21 pounds. I am learning to do meditation and mindfulness training. I have cut out working the excessive overtime hours. Also, changed my eating habits. However, some of my health issues haven’t gone away. I think the stress at my job is causing all my health problems. I appreciate your videos.

[@ExerciseForHealth]

It sounds like you're doing everything right with the lifestyle changes you've made, so hopefully you'll soon see a drop. Omron provide in my opinion an industry leading blood pressure monitor and they are used widely in the NHS in the UK. Amazon do one here: geni.us/3c4oz2B that is ideal for most peoples needs. You can get a wrist BP monitor too which I will be using in a future video where I record my BP during exercise, so look out for that one.

[@abdiqaninuur8808]

There are different three types of your program Bp to be effective which is better to do each day new one by mixing all of them in the week or each week only one method separately

[@ExerciseForHealth]

You can vary them or stick with one, your choice!

[@dougmetherel6656]

Great program. How many of the isometric sessions per week? Thanks

[@ExerciseForHealth]

2 or 3 a week

[@sonufam8756]

Thank you for this video. Although the poses look fun they appear to make your body work hard. I'm looking forward to trying these. I do your 1st bp lowering video, should I do this video after that one every other day or daily?

[@sarolukman-te4js]

Same question I want to ask cos the last video has been effective for me bp

[@sonufam8756]

@sarolukman-te4js Yes, same here, so I just want to know how often I should do these

[@sarolukman-te4js]

Let us wait for his reply then

[@sarolukman-te4js]

I just completed this morning routine , it looks simply but very technical 😅

[@sonufam8756]

@sarolukman-te4js well done 👏 did you do the isometric exercises after the BP video?

[@lukastjombe4510]

Thanks boss can i do the workout with the first one together

[@ExerciseForHealth]

You could if you really wanted to, but don't over do it as that can be just as detrimental as not exercising at all.

[@tdfrentz]

hi Richard, thank you. In this isometric video you refer to a popup banner which doesn't appear.

[@ExerciseForHealth]

That's weird. I just watched it again and the pop up banner came up in both the intro and outro. The description also has the links to the warm up mobility routine and cool down stretches. I know sometimes from watching other KZbin videos on my mobile device, the pop out banners don't always appear, so not sure if that's the reason?!

[@user-xc4eh4kp9n]

Richard, great content!! Did all these 7 exercises keep the blood pressure down all day? Perhaps you broke down to twice a day routine - going to the gym and doing Isometric later?

[@ExerciseForHealth]

You might want to watch this one for the evidence/ explanation: kzbin.info/www/bejne/ZpXWYpymdpeJf8U

[@bazuelke]

Hello Richard, would I do this workout everyday or every other day? My blood pressure is right around 135/90 trying to stay off of medication Thank you

[@ExerciseForHealth]

Watch this short for your answer: kzbin.infoDNnwUNg8q4c?si=3ObewdUnT8g2hRDC

[@aliaksandrafunk7955]

What if you have an opposite problem - a chronic HYPOtension? How would you recommend to exercise without the feeling of passing out? There are really no videos on exercising for this topic. It would be greatly appreciated.

[@ExerciseForHealth]

There hasn't been lots of research done on this, as there has been with HYPERtension. However, as low blood pressure isn't as much of a risk to the cardiovascular system, the key is to limit the likelihood of one experiencing orthostatic hypotension, this is the dizzy symptoms when you stand up/ get up from the floor etc. Most of my workouts on this channel are done in a standing position with very few where your head will be lower than your heart, so it's worth checking them out. Remember your blood pressure increases during exercise, but drops again after. However, I found this blog that might help you here: longevitypt.com.au/blog/can-you-exercise-if-you-have-low-blood-pressure/

[@sarolukman-te4js]

Thanks how do we incorporate it with the previous ones

[@sarolukman-te4js]

Or should we be interchanging it cos I am already used to last video on BP control .. it has helped me managed my BP effectively

[@ExerciseForHealth]

You can mix and match the 3 workout videos however you want. This is obviously a shorter one, which will help if you have less time. Overall aim for 3-5 sessions a week that can include the workout videos or swimming/ cycling/ running/ the gym or something similar.

[@rakhit8523]

Hi, in one of your old videos you suggested against doing isometric exercises if suffering from high BP. Are there more studies to show that it's safe and beneficial to do isometric exercise ? Thank you

[@ExerciseForHealth]

Yes, my hypertension video I did 3 years ago was based on what was thought best then. However recent evidence shows that isometric exercise is better. See my video here that explains it: kzbin.info/www/bejne/ZpXWYpymdpeJf8U

[@rakhit8523]

@@ExerciseForHealth thank you for your response and thank you for creating such meaningful and life changing content!

[@markmcgonigle8396]

I have bicuspid valve with aneurysm was told I need to keep blood pressure low. Should I do these exercises?

[@ExerciseForHealth]

No. As I mention in the video, these are not advisable for anyone with a heart condition.

[@georgexile]

My BP is normal right now but I take medication. Can I still do this excercise?

[@ExerciseForHealth]

Yes, that should be OK.

[@colinhenry2487]

Isometric exercises to lower blood pressure: Sir: Can you please send me the link for the warm down following this series of isometric exercises to bring the blood pressure back to norma.? much obliged with thanks.

[@ExerciseForHealth]

It's in the video description, although I have plans to do a new cardio warm up routine soon.

[@nileshb-ij1rg]

hi. thanks for this. can i do this if i have apical cardiomyopathy. age 50.

[@ExerciseForHealth]

I wouldn't advise it, as I mention in this video not to do it with a heart condition.

[@Pluviophile999]

Can i do it when i come back frm work at night, i go out very early in the morning

[@ExerciseForHealth]

Any time of the day that suits you!

[@ChristophePoitevin-sr2lo]

isometric exercises with aortic aneurysm is good?

[@ExerciseForHealth]

No, not suitable, as mentioned in the video

[@corgimom1626]

Can you break up this workout or must you do them all in the same workout session

[@ExerciseForHealth]

You can, but as this is only about 15 minutes in length, you'll get more benefit doing it as a complete workout to get a better B/P response.

[@paradisekohchangstyle2150]

Hi Richard, if not too nosey, could I ask what you have managed to achieve with your blood pressure?

[@ExerciseForHealth]

Watch my video on my personal experiences with BP here: kzbin.info/www/bejne/eJ_HqZ-or7x4eqc

[@paradisekohchangstyle2150]

@@ExerciseForHealth 👍

[@abdiqaninuur8808]

It’s possible to reduce bp without losing weight if the is normal bp which is 80/131

[@ExerciseForHealth]

Yes. B/P is not linked directly to body weight

[@fullyholly1]

Hello Sir, In one of your videos you told me that doing the Plank raises blood pressure. So I stop doing it. Now you're saying it lowers blood pressure?

[@ExerciseForHealth]

Yes correct. I explained this in the video before this one following new evidence, so watch that here: kzbin.info/www/bejne/ZpXWYpymdpeJf8U

[@user-sf2kn8ui9u]

My blood pressure is 116 over 140 please tell.me is this help to reduce it

[@ExerciseForHealth]

Exercise can help lower B/P temporarily after doing it and in the long term

[@abdiqaninuur8808]

How about a gym if person lifts kg which not too heavy just normal weight and and bp is 75/130

[@ExerciseForHealth]

Gym exercises are good and will help with B/P if performed safely. I explain this in some of my other B/P videos here: kzbin.info/aero/PLf9i8qFtMBBI9YPPSqbqzFOOYa45N_pPc

[@Sherryxpiee]

Your other video said “NO ISOMETRICS OR STATIC HOLDS” now this video is saying to do isometrics??? Please advise

[@ExerciseForHealth]

That was probably an older video. New evidence came to light on isometrics that I did a video on it. Check out the updates in the playlist here: kzbin.info/aero/PLf9i8qFtMBBI9YPPSqbqzFOOYa45N_pPc

[@christinenaylor4912]

Have you got any exercises that are not floor based please...arthritis will let me get down....but not up again lol

[@ExerciseForHealth]

Yes take a look at my video playlist that are mainly standing based videos here: kzbin.info/aero/PLf9i8qFtMBBK1VBEA-IlSw7VrXxrvxHUF

[@davidwayne9982]

ADD DYNAMIC ISOMETRICS to make this 10X more effective SAFELY-- just get in the position and FLEX the muscles involved.. and hold for the same time.. rest and repeat. FLEXING while doing this will GREAT LY increase strength MUCH faster- and also increase flexibiltiy and control of the muscles through full range of motion. My PROOF? I'm 68, got mashed between 2 trucks in 99 and STILL getting over that-- but this is how I did it-- and my doc said I'd never leave the hospital-- so I laid in the bed FLEXING in different postions and 2 weeks after entry WALKED OUT under my own capabilities-- and told that doctor where he could STICK his opinions!!!

[@ExerciseForHealth]

Good for you

[@sewingmashingdocter]

My blood pesar si 150./90 pls help..

[@ExerciseForHealth]

Hopefully my blood pressure playlist here can help you: kzbin.info/aero/PLf9i8qFtMBBI9YPPSqbqzFOOYa45N_pPc

[@paradisekohchangstyle2150]

All easy apart from batwing - can't do. Arms rubbing on sofa and feet keep sliding back.

[@ExerciseForHealth]

Yes, that one was challenging for me too.

[@abdiqaninuur8808]

Any one who got changing Pb for this newly video share to us with comments.

[@ExerciseForHealth]

I don't quite understand this comment but I hope the content helps you.

[@abdiqaninuur8808]

I mean this newly isometric experience you shared with us any there any person who got good solution about his/ blood pressure by lowering. That was the question thank you so much

[@annehaughton3968]

Don’t the exercises raise your blood pressure?( bit wOrried about that)

[@ExerciseForHealth]

All exercises (movement or work) raises systolic blood pressure while performing them, but it's the long term affect of isometrics that lowers your B/P. Watch this here for explanation: kzbin.info/www/bejne/ZpXWYpymdpeJf8U

[@ravireddyism]

Sir no offense you said in one of your videos to stay away from isometric exercises if you have blood pressure

[@ExerciseForHealth]

No offence taken. Yes, my first video on hypertension 3 years ago did mention this as that was what I was taught for many years, but if you've been following my channel, you'll know evidence of a collection of studies came out last year about isometrics actually being beneficial that I did a video on here: kzbin.info/www/bejne/ZpXWYpymdpeJf8U which led to this workout.

[@ravireddyism]

Thank you very much . I appreciate your time to clarify my concern.

[@dwayn-entz]

It work !!! i tried it last night and now my blood pressure falls to 110/73 a little backing story 4 week ago i started working out slow running and walk for about 30 mins daily my bp was at 133/83 and those work out brought it down to 123/78 and i tried his work out last night and i was surprise by the results i got 110/73 the following morning. Thanks bro for sharing this one with us my Doctor always been telling me to work on my blood pressure but not telling me what to do exactly i'am surprise he didn't prescribe pills (so sad) i hope this will work out for everyone thanks again mate 🤝@@ExerciseForHealth