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By: Aashay Edwin Maghi (CPT)
Lean against a wall, slide down until knees form a 90° angle, and hold for 2–3 minutes. These isometric holds reduce systolic pressure by up to 8 mm Hg in weeks.
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Hold a straight‑body plank on forearms and toes for 1–2 minutes, engaging your core. Planks improve arterial flexibility and lower blood pressure comparably to wall sits.
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Perform push‑ups. Hands under shoulders, body straight, lower chest to floor. 10–15 reps per set. Regular push‑ups build chest and arm strength, indirectly reducing hypertension by improving cardiac output.
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Stand feet shoulder‑width, bend knees, and push hips back as if sitting, then rise. 15–20 reps. Squats enhance leg muscle tone, boost circulation, and help lower blood pressure naturally.
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Step forward, bend both knees to 90°, then push back to start. 10–12 reps per leg. Lunges improve balance, build lower‑body strength, and support vascular health, aiding in pressure reduction.
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With a dumbbell in one hand and opposite knee on a bench, pull weight to your hip, squeezing shoulder blade. 12–15 reps per side. Rows strengthen the back and improve posture, easing cardiac workload and lowering blood pressure.
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Stand with dumbbells in each hand, curl weights to shoulders, then lower. Do 12–15 reps. Curling builds arm strength and supports overall muscular fitness, contributing to long‑term blood pressure control.
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Lie on back, arms straight up, knees bent; extend opposite arm and leg simultaneously, then switch. Do 10 reps per side. This exercise enhances core stability, reducing stress on the heart by improving posture and breathing patterns.
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Include 30 minutes of brisk walking, cycling, or swimming 5 days a week alongside strength moves. Cardio plus resistance training yields greater blood pressure reductions than either alone.
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Start with 2–3 sets of each exercise, 2 times weekly, and progress gradually. Track your blood pressure regularly and adjust intensity to keep safely lowering your numbers.
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