7 Best Exercises Other Than Walking for Bringing Down Blood Pressure

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Reduce salt to get greater benefits

Studies are evident that reducing everyday salt consumption can significantly help reduce blood pressure. The World Health Organization (WHO) has recommended less than 5 grams of salt consumption per day for an average adult.

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Which exercises help in bringing down blood pressure

High blood pressure is generally called the “silent killer,” is one condition that demands daily care. Medications help, but small lifestyle changes often work like quiet healers. Exercise is one of the most powerful tools here, but it doesn’t always mean pounding the pavement on long walks. There are several other enjoyable forms of movement that can help lower blood pressure naturally, while also lifting mood and boosting energy.
Here are 7 exercises beyond walking that can gently but effectively support healthier blood pressure.

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Resistance training

Lifting weights or using resistance bands isn’t only about building muscles. When done correctly and moderately, resistance training helps reduce high blood pressure by improving insulin sensitivity and strengthening blood vessels. Short sets with lighter weights are often more beneficial for hypertension management than intense heavy lifting.

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Dancing

Whether it’s classical, Zumba, or just freestyle in the living room, dancing raises the heart rate in the most joyful way possible. Several studies have found that dancing regularly can lower systolic blood pressure while also reducing cholesterol and body fat, factors closely linked with hypertension. Plus, the happiness from music and movement keeps stress away.

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Yoga

Beyond flexibility, yoga deeply influences the nervous system. Certain postures combined with mindful breathing are known to reduce stiffness in arteries and lower cortisol levels, which in turn bring blood pressure down. Practices like Sukhasana (easy pose with breath control) or Shavasana (corpse pose relaxation) may feel simple but work wonders for the heart.

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Disclaimer

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Rowing

Rowing, either on water or a rowing machine, blends cardiovascular fitness with muscle strength. It improves blood flow, strengthens the back and arms, and lowers resting blood pressure over time. The rhythmic pull-and-release action also mimics deep breathing, which calms the nervous system.

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Exercise in any form is good

Remember, exercise in any form is good, but what is even more important is to do it consistently. Whether it’s walking, yoga, cycling, or a quick 10-minute home workout, the key is to make movement a regular part of your daily routine. You don’t need intense gym sessions or fancy equipment to see results — what matters most is showing up for yourself every day.

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Can somatic exercises help reduce blood pressure?

Yes, somatic exercises can certainly contribute to reducing blood pressure, primarily by engaging the body’s parasympathetic nervous system to lower stress and regulate the cardiovascular system. Somatic practices emphasize mind-body connection, focusing on gentle, slow movements and deep, mindful breathing exercises, which are known to trigger the body’s relaxation response. This helps to reduce the levels of stress hormones like cortisol, which typically constrict blood vessels and raise blood pressure.

Credit: www.timesofindia.indiatimes.com