New Study Reveals the BEST Exercise to Lower Blood Pressure

High blood pressure is incredibly dangerous. It silently elevates your risk of heart attacks, strokes, and all-cause mortality. This risk tends to creep up on us as we get older, as our blood vessels naturally become less elastic and more prone to damage. But the danger isn't limited to older adults—high blood pressure can strike at any age, especially with modern lifestyles that encourage sitting for hours at a time, poor dietary choices, and chronic stress.

While exercise has long been a go-to solution for lowering blood pressure, exciting new research has identified a ridiculously simple exercise that's also surprisingly powerful. In fact, it may help you slash your blood pressure in just 30 minutes a week when performed correctly. The best part? It doesn't require any fancy gym equipment or complicated training regimens.

In this post, I'll break down the research to reveal this game-changing exercise, explore why it's so effective, and show you how to do it properly so you can start reaping its blood pressure-lowering benefits. I'll also discuss other important aspects of blood pressure management, including why even small decreases in blood pressure can result in big health payoffs. Whether you're someone who's trying to ward off hypertension in the first place or you're looking to reduce existing high blood pressure, read on to learn how to incorporate this research into your daily routine.

High blood pressure, also referred to as hypertension, is one of the most widespread and dangerous health issues in the modern world. It can go undetected for years because many people with high blood pressure experience no outward symptoms, all the while their arteries and heart are being pushed to work harder. Over time, this extra strain can stiffen or damage blood vessels, leading to an increased risk of life-threatening events like stroke or heart attack.

The good news is that high blood pressure is often modifiable through lifestyle changes. Weight loss, a nutritious diet rich in fruits and vegetables, stress management, and especially regular exercise are all potent ways to reduce blood pressure. In recent years, scientists have been looking more closely at what types of exercise work best. It turns out there may not be a single "one-size-fits-all" answer—different exercise modalities can all be beneficial.

However, two recent meta-analyses give us an intriguing peek at one particular kind of exercise that appears to offer an outsized benefit. Below, I'll delve into these studies and explain their significance. I'll also talk about how you can easily integrate this exercise into your daily routine so that you can start seeing the benefits with a minimal time commitment.

Let's take a closer look.

New Meta-Analysis Findings

Many people wonder if some types of exercise are better than others when it comes to lowering blood pressure. A new meta-analysis published just last month took a deep dive into this question by pulling together the results from 84 randomized, controlled trials—a robust set of studies that helps us see overall patterns rather than focusing on one narrow population sample.

The meta-analysis looked at individuals who already had elevated blood pressure. Its core question: Which kinds of exercise have the most profound impact on systolic and diastolic blood pressure? The researchers grouped different forms of exercise into four categories:

1. Aerobic Exercise
   This includes running, jogging, or cycling—essentially any steady-state endurance exercise that gets your heart rate up and keeps it there for a sustained period.
2. Dynamic Resistance Exercise
   This category encompasses weightlifting or bodyweight exercises that involve joint movement, such as squats, lunges, push-ups, or bench presses.
3. Isometric Resistance Exercise
   This is when your muscles are tensed but you aren't moving. The plank is a popular example. Another example is the wall squat, where your legs remain in a fixed position while you contract your muscles.
4. Combination Aerobic and Dynamic Resistance
   This combines, for example, an aerobic component (like jogging) with a dynamic resistance component (like squats or push-ups).

The key findings? All four types of exercise significantly reduced systolic (the top number) and diastolic (the bottom number) blood pressure. On average, the meta-analysis found a 7.52 mm Hg reduction in systolic blood pressure for participants who exercised in any of these categories, compared to those who did not exercise at all [1].

However, the meta-analysis concluded that there were no significant differences in the magnitude of blood pressure reduction between these four exercise types. This suggests that regardless of whether you prefer running, lifting weights, doing planks, or combining aerobic with dynamic resistance, each category can offer meaningful blood pressure reductions.

But that's not the entire story.

Different Types of Exercise

Given that meta-analysis, you might think, "Great! I can just do whatever I enjoy the most, and I'll see similar blood pressure benefits." While that's partly true, there's another piece to this puzzle from a second meta-analysis published last year that offers a more detailed breakdown.

This second study was also large-scale, looking at a similar set of exercise categories—plus an additional category called high-intensity interval training (HIIT). The researchers then ranked these different exercise types to see how strongly they reduced blood pressure. Here's what they found:

• HIIT: Showed some benefits but ended up with the weakest effect on blood pressure among the categories studied.
• Aerobic: Provided fairly robust reductions.
• Dynamic Resistance: Also beneficial.
• Isometric Resistance: The category that includes planks and wall sits. In this meta-analysis, isometric exercises showed the most powerful impact on blood pressure.

When the researchers looked at subgroups within these categories, they found one standout exercise among isometric types in particular: wall squats 222. Some of the individual trials showed dramatically powerful results for wall squats, indicating that for many individuals, a few minutes of wall-squat holds could produce outsized improvements in blood pressure numbers.

Comparing Isometric Exercises to Others

It's worth noting that the first meta-analysis and the second meta-analysis appear to conflict on whether isometric exercise truly outranks other forms of exercise. The first concludes that all major categories of exercise have roughly the same magnitude of effect, while the second highlights isometric exercise (especially wall squats) as a clear winner.

So, what's going on here?

One important difference is that the first meta-analysis focused strictly on people with elevated blood pressure, while the second included individuals with both normal and elevated blood pressure. Why might that matter? When participants already have high blood pressure, the impact of exercise (of any type) can look more uniformly strong, so the differences between exercise categories might not be as obvious. However, when you include people with normal blood pressure, you see that isometric exercise can still produce a significant effect in those individuals, making its relative power easier to detect.

In other words, if you only looked at people who already have high blood pressure, you'd see that many types of exercise look similarly impressive in lowering blood pressure. But if you zoom out to a general population (including those with normal blood pressure), isometric exercise's average effect size stands out more.

Either way, the take-home message from both studies is that all these exercise types can offer powerful benefits when it comes to blood pressure reduction. Even if you simply focus on something as moderate and low-impact as walking, the researchers found it reduced blood pressure by an average of 2.85 mm Hg. And that's not nothing—every little bit helps.

3. The Wall Squat
4. How to Perform It Correctly

With all that said, let's talk more about the exercise that came out on top in the second meta-analysis: wall squats. This is a form of isometric exercise. The good news: wall squats require no special equipment at all and can be done nearly anywhere—your office, your living room, or even against a sturdy exterior wall when you're outdoors.

Here's the basic how-to:

1. Stand with your back against a wall
   Position your feet about shoulder-width apart. Ensure that your feet are far enough forward that your knees don't extend too far past your toes once you slide down into the squat.
2. Slide down into a squat position
   Bend your knees and lower your body so that your thighs are as parallel to the floor as feels comfortable. Try to keep your back flat against the wall. Your lower legs should stay vertical—knees directly above the ankles, not leaning out beyond your toes.
3. Choose your difficulty level
   Adjust your squat depth until you feel like you're working at about a 4 out of 10on a difficulty scale. At that level, you'd feel challenged but confident you could hold this position for about two minutes if you had to.
4. Hold the position
   Aim for around two minutes. If you're new to this, you might start with 15 to 30 seconds, rest, and do multiple sets. Over time, work your way up to two-minute holds.
5. Rest and repeat
   After a two-minute hold, rest for around two minutes and then do another set. You can perform multiple sets in a short session. Make small changes in your squat depth if it feels too easy or too hard.

This might sound simple, but don't be fooled. Isometric exercises can be surprisingly intense. Because there's no movement, your muscles are firing continuously in a static contraction. This repeated effort can stimulate various physiological changes, including improvements in the function of your blood vessels, which contributes to lower blood pressure over time.

The Concept of "Exercise Snacks"

One aspect that makes wall squats particularly appealing is how well they lend themselves to the concept of exercise snacks. Instead of carving out a solid 30- to 60-minute workout block in your day, you can "snack" on short bursts of physical activity at various points—like a set of wall squats between meetings, while waiting for your coffee to brew, or during a break between tasks.

Some people find that these mini-workouts help them stay more active overall. For instance, rather than feeling guilty about missing a trip to the gym, you might sprinkle in multiple sets of wall squats, push-ups, or even a quick walk up and down your stairs throughout the day. Over time, these mini-sessions of muscular contractions and mild cardio can add up significantly.

I've integrated exercise snacks into my own life by doing a set of push-ups or wall squats during my 15-minute paperwork breaks at the clinic. It helps me stay alert, and I can feel my heart rate pick up briefly—enough to get a small endorphin boost.

Adapting to Your Environment

An added bonus is that this kind of approach requires no expensive equipment. Even for forms of cardio, you can adapt to your environment: if it's raining outside and you can't go for a walk or jog, consider a used exercise bike or elliptical for indoor use—purchased online for very little money.

And remember, while wall squats might come out as the top contender from a purely blood pressure–focused perspective, any form of exercise is still beneficial. The best workout is the one you'll actually do consistently. Whether that's isometric or dynamic resistance, aerobic workouts, HIIT, or a mix, they all help push your blood pressure down and improve your cardiovascular health.

Blood Pressure Thresholds

You might wonder: "Are the differences in blood pressure these studies have found—like a 5 to 7 mm Hg decrease—really that big of a deal?" After all, if your blood pressure is 140/90, dropping to 133/90 or 133/85 might not sound like a massive change on paper. But research tells us that even modest reductions in blood pressure can correlate with quite significant drops in cardiovascular events like heart attacks and strokes.

Until relatively recently, many doctors considered systolic blood pressure up to 140 mm Hg as acceptable for most adults. But our understanding has evolved. While 140 used to be an often-cited upper threshold for "normal" or "mild" hypertension, newer research has shown that danger and risk exist even in that 130–139 range. That's where the SPRINT trial comes in.

The SPRINT Trial

The SPRINT study—short for Systolic Blood Pressure Intervention Trial—involved over 9,000 participants 333. These participants were at high risk for heart disease but did not have diabetes or a prior history of stroke. They were divided into two groups:

• One group aimed for a systolic blood pressure of less than 140 mm Hg.
• The other aimed for a more aggressive target of less than 120 mm Hg.

The results were so compelling that the study was stopped early. After only about 3.3 years, researchers noticed a 27% lower risk of having a heart attack, stroke, or dying from such causes in the group that targeted systolic blood pressure below 120. This was a stunning finding in the cardiovascular world. It strongly suggested that simply bringing your systolic number from the 130–140 range down closer to 120 could drastically reduce your risk of life-threatening cardiovascular events.

These results changed the conversation around what is considered an optimal blood pressure. Instead of 140, we now have evidence that striving for the 120–129 range can yield significant benefits. The European Society of Cardiology's updated guidelines reflect this, recommending that many adults aim for that narrower target zone for systolic blood pressure 444. Of course, individual circumstances vary—for example, in older adults with certain comorbidities, a slightly higher target might be appropriate. But for most people, aiming for the 120–129 range offers a clear mortality and cardiovascular-risk benefit.

Updated Guidelines and the Importance of Home Measurement

It's also worth noting that blood pressure can spike in medical settings—a phenomenon often called "white coat hypertension." That's why experts strongly advise you to measure your blood pressure at home or in another relaxed, familiar setting. By monitoring blood pressure yourself, you're likely to get a more accurate assessment of what your everyday numbers are truly like.

Moreover, you can capture how your pressure varies over time—morning vs. evening, busy workday vs. lazy weekend. This data can give both you and your healthcare provider a clearer idea of whether you need to make adjustments to your lifestyle or medication plan.

Why a 5–10 mm Hg Reduction Matters

Now, let's bring it all back to the impact of that 5–10 mm Hg reduction in blood pressure that might come from something like wall squats (or other forms of exercise). A systematic analysis of studies on blood pressure and cardiovascular risk has shown that a 10 mm Hg reduction correlates with a 22% lower risk of coronary heart disease and a 41% lower risk of stroke 555. That's a major impact for a relatively modest decrease in blood pressure.

And the effect can be even more dramatic for those who start out with significantly elevated numbers. For example, if someone has a systolic blood pressure around 170 and they manage to bring it down by 10 or more, the risk reduction for heart attacks and strokes can be even more pronounced.

In short, these small-seeming improvements in blood pressure have an outsized effect on real-world health outcomes. A 7 mm Hg or 5 mm Hg drop might be all you need to move from a borderline hypertensive range to a safer, more optimal zone—and that shift could translate to many years of improved quality of life and lowered risk of serious cardiovascular events.

Wrapping It Up (and What Else You Can Do)

We've established that every major category of exercise can help reduce blood pressure, but isometric exercises—particularly wall squats—appear to lead the pack for some people, especially when you look at the broader population. If your main goal is lowering your blood pressure in the most time-efficient manner, wall squats (or a similar isometric hold, like a plank or low-squat hold) might be your best bet.

Of course, exercise is just one of the tools at our disposal. When I work with patients, I emphasize a holistic approach to managing and lowering high blood pressure. Here are some additional strategies that can make a real difference:

1. Diet
   Focus on nutrient-dense foods, limit sodium intake, and consider diets like the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes fruits, vegetables, whole grains, and low-fat dairy.
2. Weight Management
   If you're carrying excess body weight, losing even 5–10 pounds can make a meaningful dent in your blood pressure.
3. Stress Reduction
   Chronic stress elevates cortisol levels, and prolonged high cortisol can contribute to raised blood pressure. Techniques like mindfulness, yoga, breathing exercises, and adequate sleep all help.
4. Moderate Alcohol Intake
   High alcohol consumption can raise blood pressure. If you drink, keep it moderate—ideally no more than one standard drink per day for women or two for men, though less is generally better.
5. Potassium and Other Key Nutrients
   Many people don't get enough potassium, magnesium, or other minerals associated with healthy blood pressure control. Potassium, in particular, can help balance the effects of sodium.
6. Medication (When Necessary)
   For some people, lifestyle changes alone aren't enough to bring blood pressure within a safe range. Medications such as ACE inhibitors, diuretics, or calcium channel blockers might be prescribed by a healthcare professional. Even if medication is needed, combining it with lifestyle adjustments typically yields the best outcomes.

In fact, there's one particular nutrient that often comes up in conversations about blood pressure. Many of us don't get enough of it, and research shows it can help drive down blood pressure in a way that's comparable to some exercise regimens. Because it's so impactful, I've even included it in a daily supplement routine I use—precisely to ensure I'm getting enough.

To learn more about which nutrient this is and how to be sure you're consuming the right amount, check out my next post or video, where I dive into the details. It's a relatively easy dietary tweak that can yield substantial benefits in your cardiovascular health journey.

https://drstanfield.com/blogs/articles/nutrient-deficiency-blood-pressure

Reference List

• https://www.nature.com/articles/s41440-024-01998-9
• https://bjsm.bmj.com/content/57/20/1317
• https://www.nejm.org/doi/10.1056/NEJMoa1901281
• https://academic.oup.com/eurheartj/article/45/38/3912/7741010
• https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.119.14240