THE Best Exercise for Lowering Blood Pressure

[@Kiskassklan]

I'm 70 and have worked hard with weights and machines for 47 years. No cardio. My BP has steadily rose from 14/90 heart rate in 50's to 165-180/70-90. Heart rate has always been real low. Doc put me on BP meds Losartan 50mg. It did bring it down to 120's/70's. I started doing a form of HiiT where i get my heart rate up to 85% to maxium which is 150 bpm for my age. I kepp it there for 4 minutes and do that 4 times for total of 16 minutes. I do that every other day, about 3 days a week. After one month my blood pressure dropped to 110/65. I halfed my BP med and its still 117/69. I am going to do this for a couple more week's and see if i can do without the BP med. I feel so much healthier too. Very easy to breathe and some rapid beats i had some times went away.

[@Fomites]

Very interesting. Thanks 👍.

[@bi0lizard1]

The best exercise for lowering Blood pressure is the one you will do consistently!

[@bojohannesen4352]

🙄

[@rickkey5940]

This is the best medical and health channel on KZbin. Hands down

[@peterg7764]

Certainly the best I’ve come across

[@Themata]

Though still not perfect, but yes it is pretty great

[@Themata]

How are running and cycling so much better that aerobic exercise? They *are* aerobic exercise

[@Michelle_Emm]

​​​@@Themataand that's exactly what he says in the first 30 seconds. "Aerobic exercise is basically cardio, like running or cycling."

[@dj.h7424]

I enjoy this and Simon Hill’s channel

[@juliebrown8375]

I use an electric toothbrush which has a two minute cycle, so I do two minute wall squats twice a day while brushing. I do it for strength because I'm an arthritic old lady, but I have excellent, unmedicated blood pressure, so maybe it does work!

[@slavbarbie]

I'd stab myself in the throat with the toothbrush 🥺

[@martywilliard]

And ! Added bonus! Clean teeth !! 😊🚀

[@bee_bee3]

Great idea! I'm going to try this 🤭

[@lesliesanger4255]

I am an arthritic older lady too and just got my first ever electric toothbrush. I am going to try this out!😀

[@dcjohnson2208]

What about those who don’t have any teeth left like my dad?

[@hannstv]

I think the thing that amazed me the most was how effective the hand grip isometric exercise was is lowering BP. That exercise and walking is very doable for someone my age (77).

[@RiDankulous]

Good luck to you!

[@TeacherJo75]

Yoga?

[@jameschristiansson3137]

This video is amongst your best work. Clear and concise is what you do best.

[@gregoryhatt6475]

Interesting. Lifelong athlete, lifelong battle with hypertension (genetic). I test daily, usually after exercise. I run, lift, play several sports, but my absolute best readings are after 2 activities: tennis is #1 and x-country skiing is #2. This is great info, I appreciate the channel, God bless

[@blumingwellness]

Amazing that isometrics can bring a 10 point reduction in systolic blood pressure! My jaw dropped. It's such a do-able exercise even for people who are not particularly athletic. I appreciate your giving duration/frequency information and encouraging people to do whatever movement they enjoy. 🧡 Thanks for your work! ~ Marian Blum

[@afonsodeportugal]

Hear hear! I'm starting tomorrow! 😅

[@dcjohnson2208]

@@afonsodeportugalNever put off til tomorrow what you can do today.

[@filippoferrari5636]

Hi Gil! MD from Italy here, specialist in Sports Medicine. This study is great and the real result is the one that you explained at the end of the video: it doesn’t really matter which exercise you choose, as long as you do exercise. But it’s important to know that the number of papers on endurance training regarding hypertensions are way way more than the ones on isometric exercise. So: - yes, there’s a need for a better knowledge of different kind of exercise - but still, right now the recommendation for doing endurance is stronger then doing isometric (also, people with hypertension have usually some grade of cardiac hypertrophy and in that case is -right now- is not recommended to do strenuous isometric or resistence training). Anyway, great video as usual. Big big big fan! Filippo

[@rjmclean1979]

I floated between many different KZbin channels trying to get a balanced view of nutrition and I'm now 100% with Gil thanks to a recommendation from a random website. Great, trustworthy content

[@LaughinLoneStar]

Yeah, same here. Critical thinking skills on display, along with the ability to see nuance.

[@ezraci]

Agreed. I have been floating around trying to find the right channel. This is it.

[@scienceislove2014]

You're doing us a favour by providing such high quality unbiased scientific content (for free) which wouldn't otherwise be accessible to commoners and even health care professionals like a doctor... as they're more busy with finding ways to cure things rather than prevent.. People don't realise this.. they take things for granted but i understand tue significance of your online presence... I'm so grateful.

[@davedewsnap288]

Back in 1978, I bought a piece of isometric equipment which was sweeping the world in popularity - the BULLWORKER. I have taken my Bullworker with me wherever I have moved to over the last 45 yrs. I am 65, and I still use the Bullworker daily. Due to poor diet my blood pressure did start rising around 10 years ago, even though I kept up the isometric routines habitually, but after switching to a whole food plant based regimen more recently…4 years ago….my BP has returned to the normal range. Incidentally: I tried the Keto approach for 2 yrs, but my BP kept spiralling up out of control, but then, on a 75% fat diet, it kind of makes sense when the liver and gallbladder is put under such a processing workload. Anyway, try a BULLWORKER and you’ll have your very own isometric GYM ❤️🙏

[@matthewblumenthal804]

Bullworkers are very good machines. About the only all in one exerciser I've ever found that really does the job.

[@vijayakumarp7593]

I too have used Bullworker in the 60 s. and fond of isometric exercises. Experience it's benifits. The book titled "Isometric way of Instant Fitness" by Ranking WH is an excellent guide I followed it since then!

[@SuperAngelic5]

Helpful information. Thanks for sharing!

[@SkyDawg108]

The Bullworker. Boy, that brings back memories!

[@williamwightman8409]

Fascinating. The isometric benefit reminds me of the age old interest in physical yoga poses and beginner Tai Chi movements. Both involve quasi-static positions, deeply help leg squat or "horse stance" like positions and slow passes through these positions. If you have ever done serious slow Tai Chi you will remember the welcome happy strain and warmth of the major muscle groups as well as the non-abusive nature of the workout. It is something you can do every day as opposed to hard martial arts that are more destructive to joints and require longer recovery.

[@HariShankar-jj6ef]

Wasnt expecting isometric exercise to come out so high, thanks for all the info Gil

[@dennisward43]

Same here. I'd always thought isometrice were a bit of a waste of time. Not any more.

[@blaze1148]

Yup very surprised....I remember years ago medical health advisors telling me isometric exercise damages the heart.....it is completely the opposite !

[@chrisbusby4395]

Exactly my memories also@@blaze1148

[@o.b.v.i.u.s]

I had recently read about the connection between BP and isometrics but... Good to know about wall squats (which I would have not listed about isometric exercises). Gonna add them to my routines... Thanks!

[@edwardnino9896]

I just want to say a heartfelt thanks for you content, it is factual, concise and easily understood!! THANKS FOR THE GREAT WORK

[@rafaelgelpi2718]

Thank you for this video, I specially appreciate that I can do the best exercises to lower BP without leaving the comfort of my living room. Living in the North East and facing the upcoming winter that’s a great relief! 😊

[@HorslandFilms]

Dr. Gil, I discover your channel a couple months ago and I´ve been watching every video of yours. Your channel is by far my favourite nutrition/health channel out there. You´ve helped me so much to understand nutrition and take a healthier path in my life. It would be amazing if you could fact check the video " Vegan diets don't work. Here's why " by What I've Learned. It would also be awesome if you could share us your favourite nutrition books. Thank you for all the work you do, Doc!!!

[@azdhan]

Super Interesting. Many thanks for sharing. I only had high blood pressure issues, not clinically defined as consistently high to meet the definition of HBP. It was rollercoasting. At the time I was obese and had the worst diet. Cleaning up my diet, doing combined exercise, and above all else losing a total of 78lbs and and approximately 22% body fat totally resolved that for me to the point that my blood pressure is now in the super optimal range.

[@paulmaxwell8851]

Way to go!!!

[@azdhan]

@@paulmaxwell8851 Thanks

[@skullface215]

Love the short form videos!

[@echodelta2426]

Awesome video. as a person recently put on BP meds, I'm looking to get off them, so adding wall squats will definitely be part of my new routine

[@gaylefraser5405]

Been enjoying your straightforward style for a while now. As a fitness instructor who specializes in Isometric work I love to hear about this research. Also love that you add in the ever important message of: do the type of exercise that you enjoy and can stick with.

[@OneDougUnderPar]

Never heard of someone specializing in isometrics before, that's cool! Anything cool you'd like to share?

[@Erwan_DL]

Hi Gil, it's good to try out the shorter format but I feel like this lacks a bit of the context you had us used to. Like number of participants in the study, duration of the protocol, how were the different types of exercises matched (time spent exercising ? Calories burned ? Etc...)...

[@NutritionMadeSimple]

we got a few LONG ones coming. we bring candy for everyone :)

[@stevebuss69]

@@NutritionMadeSimple great but plz answer the question.

[@xMaGiiSK]

​@@stevebuss69he just did

[@rejoyce318]

There's a link to the full-text research in the description, but I've included it with my comment I haven't read it yet, so I don't know if it would answer all your questions, but likely most of them: repository.canterbury.ac.uk/download/4f01f6b7cb2edef4d2d28dbaa9d2e647a5fcea9b0af61fe227b94534427715ea/228938/Final%20Manuscript.pdf

[@secretspy44]

​@@stevebuss69he linked the study. Go get those answers

[@Millo1868]

I guessed correctly, since a few months ago I listened on podcasts and read that isometric exercises are great at triggering the formation of new vessels. My guess was that with more vessels the pressure would be lowered.

[@Fomites]

Thanks Gil - this is important information for health maintenance - I have read for years vague assertions that we need to "exercise" to improve arterial blood pressure but it's always been vague which suggests that its effect is minimal or non-existent. This study actually puts relatable numbers on it.

[@jrennickemd]

Thanks for this video! Love seeing exercise used as medicine. The only thing people really need to be aware about after watching this is to not jump straight into sprinting from an injury prevention standpoint. Start low and slow and gradually build your way up. I will be honest, though, I did not expect isometric to be that high in the list. That was very eye-opening!

[@KasKade7]

Now imagine running with a gripper in each hand. Immortality is near.

[@jondel3304]

Excellent! Thanks doc!

[@PaliBanwait]

Thanks, really useful and simple. 👍

[@pragooutube]

Ok Gil- here's a suggestion for another video: By what mechanism are isometric exercises so beneficial for lowering blood pressure? What's the scientific explanation for this? 😅 This is certainly not an obvious guess!

[@chrisbusby4395]

I’m hazarding a gues it’s the restriction then relaxation of the muscle that is improving the movement of the blood.

[@MichaelGGarry]

@@chrisbusby4395 Yeah I have seen others say its the rush of blood when you finish the wall squat that is helping, but I am no expert there!

[@hambonerz]

I believe ISO re-sets the autonomic nervous system.

[@Draddar]

I must have read somewhere not too long ago that isometric was the best in this regard. Still a very surprising result when you hear it for the first time, or even after. Nice quick and informative video

[@RiDankulous]

I committed to doing the wall squats since they are simple but I am taking it easy and building up to 8 minutes total isometric. I did have some pain at first but I have a little damage from soccer injuries. The pain has decreased on subsequent days. The initial day, I didn't do the full time, either, but now, I am doing full 2 minute intervals with little pain.

[@NutritionMadeSimple]

exercise shouldn't hurt! (other than normal muscle burn). if it causes e.g. joint pain consider looking into the injuries first or finding alternative workouts that don't induce pain. otherwise the concern is that the underlying injury is worsened

[@RiDankulous]

Ok, doctor. Thanks for responding. It is likely I have osteoarthritis from missing part of meniscus after and ACL tear, which happened over 25 years ago.@@NutritionMadeSimple

[@jasonsmith6508]

What a great punchy and informative presentation! Thanks 🙏

[@privtprofile24]

The point you mentioned about doing what you enjoy is so much more important than people realise. I always ask people why they don't workout and they mostly say things like "I don't enjoy it" etc. Everyone enjoys SOME kind of exercise. That is like saying you don't enjoy ANY food. It can be anything from dancing, jumping rope, cycling, walking, climbing, running, pilates, yoga etc. The options are ENDLESS.

[@austinado16]

You make an excellent point. I think part of that equation is that once a person becomes sedentary, and most likely some level of obese, for them to switch out of that mode and do anything, is insurmountable. They are so far out of shape, that even standing for a period of time would just be miserable. So when someone says, "Hey, why don't you start walking, or jogging, or bike riding, or anything," all they think of is basically they're being asked to climb Mt. Everest. They just see pain, soreness, suffering, impossible breathing....and they just shut down to the ideas. Meanwhile, at the other end of the spectrum, if a moderately fit person is asked to do something, even if it was more than they might normally take on, it's very likely their eyes would light up, and they'd be up for the experience/challenge/beatdown.

[@privtprofile24]

@@austinado16 thats why you start super small. Have trouble standing up? Practice it a few times a day.

[@austinado16]

@@privtprofile24 You and I, and others who remain fit and athletic know that. It is a completely foreign concept to those others. Without desire, change cannot happen.

[@privtprofile24]

@@austinado16 I understand. The point I was trying to make is that even when people are motivated they do much more than they should causing them to crash and burn in like a week. They will then think exercise isnt for them. But if they did 1/10th of what they want to do and then SLOWLY build up from there they might be able to make real long term habits.

[@markseyfried]

Just found your videos. Amazing. Outstanding information, well explained, scientifically based, and without the hype. Thanks.

[@AndrewPawley11]

Excellent information as always. Thanks for posting this.

[@SandroBuss]

Eu sabia que resistência era ótima, agora tenho evidências. Obrigado!

[@healthquest365]

Thank you for this video. Great information to keep in mind when exercising!

[@gtrief]

Really value your channel.

[@liviu388]

Very interesting. Thank you!

[@zainulasri6753]

i am so grateful for this video . THANK YOU !

[@oiputthatback7361]

This is amazing information on the best exercises for lowering overall High Blood Pressure, now people can have a handle on reducing it at last. Thank you. 😊.

[@adelabdelaziz-zh4zh]

always i will support you Gil not to mention amazing work as usual

[@ai-baking-f1]

That is great - specific exercises!!!!! Thank you Dr Gil

[@gerardconway4927]

Precise and informative video

[@TeacherJo75]

Great video, very informative, thank you. Would love to see a video about yoga and its health benefits. Thank you

[@justocruz7479]

I guessed isometric for systolic but only because I was figuring by your comments about being surprised that's what you were going to say. I wouldn't have thought that to be the case otherwise.

[@deanfoster9558]

Dr. Gil is the best…….great presentation

[@andyd.3701]

Interesting would be a comparison with Yoga, which involves much isometrics and also relaxation...

[@knuckleheadmcspazatron4939]

Thank you for the summary! I thought planks and other isometrics were not recommended for those with high blood pressure, and it's fantastic to see those results. It is a reminder to always check your references. If there is no data, then its just opinion... Thanks again!

[@MarylanderX]

I believe the idea is that your blood pressure gets pretty high while doing the isometrics so, if you are starting with really high blood pressure, the isometrics aren't advised as you could spike your pressure and cause a negative event. I would think someone with that level of high blood pressure would be seeing a cardiologist and ought to talk to them about whether isometrics are a good idea or not at whatever stage they're at in bringing their pressure down.

[@slyanover]

Thank you for all of your videos. I did guess isometric and will now have to start doing wall squats as you suggested.

[@seanconnolly2179]

My absolute favorite is hiit I go on a hike and do sprints on and off ,phenomenal workout!

[@austinado16]

HIIT is amazing. Just "you" and gravity.

[@sojournern]

This video was good, practical information. Nice job.

[@bee_bee3]

Don't know if I got there with the right kind of thinking, but I guessed correctly 😊 On a trip to India many years ago, I remember being so impressed watching how some people sit. They were always looking so comfortable squatting down for endless amounts of time and I couldn't see them on lists of countries with high blood pressure so I wondered if their natural kind of isometric exercise might have something to do with it 🤭 How nice it must be to have access to comfortable 'chair' with you no matter where you are! I was also thinking that with an exercise like wall sitting etc you're probably breathing in more of a meditative and controlled way compared to panting doing any of the other higher intensity exercises. I thought that would probably help too

[@Fomites]

Once again, great useful information 😊. Thank you.

[@YaYippieYeah]

I have 135/90 usually and wanted to train the handstand for a long time. Time to get started.

[@melissag9685]

I'm gonna start wall sitting while listening to Gil's videos. Two healthy actions at the same time!

[@mongofan1]

Thanks, Gil. I'm very surprised by the scoring of isometric exercise. In fact, I wouldn't have been surprised if the results showed that it increased BP because of stress without movement. Very interesting. Alex

[@chrisbusby4395]

Same here

[@Mark-gy9xx]

Great information, thank you!

[@samtradder7590]

Thank you doctor. Who would have thought wall squat would be so effective and it is available right at home, no gym required. Your videos are invaluable, stay blessed.

[@John-marinelli]

With Horse Stance being one of my favorite exercises, my immediate guess was isometric. Anyone who has tried to get to a deep 5 minute horse stance can attest to the way it works your heart and gets the blood pumping!

[@tom7471]

Awesome video! I would have believed isometrics to be down the list. I partake in all the other types of exercises in various forms but will now include a couple of isometrics.

[@matthewjuarbe5826]

I started doing exercise last year. from 340lbs to now I'm at 265lbs my goal is to be 220lbs by summer 2024, i notice a big improvement in my health. my blood pressure is a lot better finally in normal numbers between 110 over 70 and 120 over 80. a lot better than it used to be. also, my resting heart rate has improved a lot. I used to be around 85 to 90bpm. now it's around 65bpm to 75bpm sometimes even as low as 60-65bpm some days. exercising 6 days a week has really changed my life. but also, you can't outrun a bad diet. I eat healthy carbohydrates oats fruits vegetables etc. I eat less red meat and stick to more white base meats like fish turkey and chicken. don't get me wrong i love my steak. no junk food no cakes cookies. also, I really cut back on the salt. when I first started, I noticed a change in my blood pressure just from lowering my Sodium intake. I honestly didn't realize how much sodium I was consuming before.

[@zarthered]

Can you do Best Workouts for Cholesterol? Just got back results after meeting my weight goal and their still not great. I'd like to optimize my options.

[@TheCyclingCardio]

Excellent information..permission to share 🙏🏼

[@stefaniasmanio5857]

Hi. You are great, sir. Thank you so much ❤

[@KTPurdy]

extraordinarily helpful information.

[@RiDankulous]

I emailed my family about this, a link to the video and study. It is not common knowledge that isometric exercises reduce blood pressure so much. My brothers can benefit from blood pressure lowering, as can myself but I will do wall sits to gain maximum bp reduction and strength improvement.

[@annaj.4740]

Maaaany thanks 😄 I want to make harder training to increase my muscle mass, because I am now older an getting more and more weak. Very good to know to include the wall sit for having also a very good thing for my bloodpressure 🍀 Do you know if there is a study about autogenous training or progressive muscle relaxation?

[@chrisbusby4395]

juniperpublishers.com/jojnhc/pdf/JOJNHC.MS.ID.555726.pdf

[@mosfet500]

Thanks Gil. I never would have guessed the answer! It won't change my exercise program though which is walking but aren't these studies sort of misleading? First, isn't blood pressure a product of several factors? If you do HIIT all day but eat a poor diet filled with high levels of salt or even junk food then will the type of exercise matter? If you're angry all day or constantly tense then no exercise will help you in the long run, this is why I constantly advocate balance in life. My pressure is low yet I do the exercise with the least gain because I recognize that it's our life and how we conduct and live it that determines our health and ultimately our blood pressure.

[@TheVafa95]

Thanks. It would be great to know, how many minutes for each exercise, to achieve the results.

[@RamasamyArumugam1927]

Thank you.

[@chewiewins]

Fascinating. Simply brisk walking in zone 2 combined with low carbs and avoiding UPF brought my BP from 130/90 to 110/70 Going to do more wall sits in future

[@bennettlewis5495]

I've been lowering my blood pressure through exercise and weight loss, but my diastolic has been more stubborn than my systolic. This study not only explains why, but it tells me what I need to do. I've been doing more cycling than running. It's time to start running.

[@incredable6211]

I've tried an NO supplement for years, it didn't do much for my numbers. I've had stubborn high blood pressure for 30+ years, I'm 68, 6'1, 170lb. I was on Atenolol for 20+ years. I now play at lot of pickleball and found if I play like over 3hr my BP would drop to like 70/45 so my doc switched me to HCTZ which gave me headache and ringing ears. So I quit HCTZ, I just tried for a few weeks now. Ashwagandha root powder (1/4 teaspoon) in 1/2 cup beet juice 2/day and a beetroot gummie. My numbers seem to be holding steady at 135/80. I'm so excited that it's working

[@bryanuya]

Very surprising. Thank you Dr.

[@leeduli]

Thanks Gil!

[@shehabudheenas8502]

Marvelous!

[@d0ubtingThom4s]

For wall squats, I'd highly recommend widening the legs into something like a horse stance. True horse stance has high ankle and hip mobility requirements, but working your way up to it with wide stance wall sits will work a lot of the same muscles as a traditional wall sit while giving you mobility gains at the same time! I know for me personally, the glut medius was a muscle I never really learned to use, causing me pain, until my 30s when I learned to activate and strengthen it.

[@veredictum4503]

Great info. Surprising. Is there a "why" it works better than the others?

[@austinado16]

Fantastic video Dr. Gil! Great information, as always. I'm surprised that isometrics are so effective. Interesting! I turned 60 a couple months ago, and ran my 11th R2R at the Grand Canyon. Heading back in a couple days to run my 12th. BP is typically 120/70. I'm still getting after it in all things, just as I did in my teens and 20s. Still love long distance trail running (not ultras, with the walking and the poles, etc) and 3yrs ago I started cross training on a ridiculously heavy mountain bike, on the same trails that I run. Having a blast flogging that bike, and what a boost to overall, and running fitness. Also started occasionally doing a spin class and wow... those are murder!! I haven't done HIIT in years, but when I was doing it, it was an absolute beat down. Loved it.

[@TheZensen]

I got isometric exercise. I chose this since it is known that doing the Valsalva maneuver instantly lowers blood pressure.

[@lpodverde]

I actually expected that because i read before that stretching lowers blood pressure. Stretching is isometric, usually, although it can be done dynamically

[@meileent]

Very helpful to know! When my kid is throwing a tantrum (from misbehaving) I had her wall sit to calm her down and think about making better choices. It helped a lot! Little did I know it actually helped with her blood pressure too. 😅

[@olasaltasm]

Great video

[@danielvillarreal6610]

Dr Gil, is it possible that the lower-ranking exercises, such as HIIT, might lose short-term, but win in the long term by being more effective at reducing body fat? I hope this question makes sense! Greetings from an American expatriate in Taipei, Taiwan. I’m going to walk now and combine it with wall squats and see how it feels.

[@shaheenevans]

Wow thank you

[@hiker-uy1bi]

Great info

[@kimyoung3484]

Thank you Sir ❤

[@paulsampson7918]

Excellent

[@eiliehallak9531]

First I want to thank you for all the useful information that you provide... I would appreciate it if you can make a video about iodine because I don't eat table salt and I dont like sea food...

[@CarbageMan]

I was given to believe that single-set-to-failure resistance training was the best, and given what you've presented, it sorta makes sense-it's pretty close to isometric.

[@6681096]

Almost all the MSM articles I read mentioned planks, even though it was not an exercise in the study. I’m building up to the full two-minute wall sits, and during my rest period, I do the grip isometric.

[@osint6372]

Great as always Doctor. Big fan. I wonder why swimming was not included?

[@c.l.4895]

Will be adding wall sits to my routine, but I assume that bp is only one aspect of cardiovascular health and that other forms of exercise are still important.

[@marcelnowakowski945]

Doctor, damn it, you are the man! Thank you so much for this video. Btw, I do planking: 2 minutes * 5 days. Where would it rank?

[@paulan6914]

I tried isometrics. It works. Usually I do combined exercises, it works also. But combined with isometrics it works better.

[@pnkrckmom]

I am 100% gobsmacked! Never in my wildest dreams would I have guessed isometric exercise to be that beneficial.

[@maxpeterson8616]

My bp has always stayed low, no matter what. One of my few saving graces

[@ronadami5747]

No mention of swimming. I am 80yo and have been swimming 4-5 times/week since I was 37 and my bp is normal while all my 4 brothers need medication as well as my parents before they died. I am just a single case but they could have included it in the study since many people are doing it for health benefits. My bp spiked a bit during covid when all the pools I use were closed. So it convinced me that besides making my life more pleasant there are health benefits as well.