Quick Effortless Exercises to Lower the High Blood Pressure

high blood pressure

High blood pressure is not a disease but an alarm to set the system of the body right. High blood pressure is a curse of modern times which can give birth to many diseases which could end up one’s life. Hypertension is due to the imbalance of systolic and diastolic heart beating rate. The normal blood pressure is 130/80 mm Hg. Blood pressure is high if it is greater than 130/80 mm Hg it means the blood pressure force on the arteries is high. Some of the acute diseases are Kidney failure, Eye defects, Heart diseases weakness, Paralysis etc.


High blood pressure can be due to any of the factors listed below:

  • Constipation
  • Indigestion
  • Increase of cholesterol in the blood
  • Smoking
  • Inefficiency of the kidneys
  • Obesity
  • Wrong food habits
  • Acidic food products like- tea, coffee, salt, sugar, sauce, fried and spicy food etc.
  • Working beyond one’s capacity,
  • Lack of proper exercises and relaxation


These are the indicators which can let you know about high blood pressure.

  • Pain behind the head and neck
  • Restlessness and irritation
  • Mental imbalance
  • Headache
  • Pain in chest
  • Puzzlement
  • Anger
  • Poor digestive system
  • Reddening of the eyes
  • Palpitation
  • Sleeplessness
  • Bleeding from the nose and many more

Few mild Exercises to control high blood pressure without medicine

Being active and taking regular exercises lowers blood pressure by keeping one’s heart and blood vessels in good condition. Regular exercise can also help one to lose weight, which will also help lower the blood pressure.

Exercise for High Blood Pressure 1 Walking

Adults should exercise at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

Daily take air bath by walking especially in the morning and in the evening at least for 30 minutes and do deep breathing. If not possible then at least keep moving by picking any of the physical activity of one’s choice, for some it could be dancing; for others, biking or taking brisk walks with a friend. Even everyday activities such as gardening can also help to lower down high blood pressure to normal

Exercise for High Blood Pressure 2 Jumping Jacks

Start by standing with arms loosely by keeping in sides and feet together. Next, jump up and spread feet out, so they land about a foot apart while at the same time bringing arms straight out to the sides and up, second jump will bring  feet back together and arms back down by your sides. This is one complete jumping. Repeat for 15 – 25 times.

Exercise for High Blood Pressure 3 Massage

During very high blood pressure, massage over the head and spinal cord with ice for 5 minutes. Even the massage of head can be done with sun charged blue bottle oil (Processing for sun charging should be done only in glass bottle, kept over the wooden plank and the mouth closed with the cork). Usually massage of whole body is done towards the heart but in high blood pressure it is done away from the heart.

Exercise for High Blood Pressure 4 Yoga

Yoga always defuses stress by keeping one present in that state (i.e., concentrating on the pose you’re in), stretching stressed muscles, and this induces a feeling of calm when practiced regularly. Since the effects of a yoga practice are collective not instant, so, one needs to practice regularly, at least 3 times a week, to bring in the benefits.

Practice yogasanas (shavasana , gomukhasana, ardhamatsyadrasana, vajrasasana, padmasana, tadasana, siddhasana). Very quickly the blood pressure comes to normal.

Adho Mukha Vrksasana

  • Build up arms and shoulders and makes them strong.
  • unlocks shoulders and upper back
  • Good preparation for inversions and helps in balancing
  • Good oxygen supply to head and other parts of body
  • Keep mind cool and healthy

Adho Mukha Svanasana

  • Relieve stress and calms the brain and helps to get away from depression
  • Energizes the body
  • Strengthens the arms and legs
  • when done with head support relieves menstrual discomfort
  • Helps prevent osteoporosis
  • Improves digestion
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis


  • Stretches the thighs, knees, and ankles
  • Strengthens the pelvic region
  • Helps in digestion and relieves gas
  • Relieves the symptoms of menopause
  • Reduces swelling of the legs during pregnancy (through second trimester)
  • Remedial for high blood pressure and asthma

Exercise for High Blood Pressure 5 Pranayama and Meditation

The benefits of regular meditation can’t be neglected. Studies have shown that, it actually causes changes in the brain that will make one more relaxed and better to handle the stress in general. One doesn’t even have to be too strict about it; as little as 5-10 minutes a day with eyes closed and just focusing on the normal breathing or thinking about any of the favorite thing which is most liked, then this would be enough to create positive changes within self.

Practise pranayama (Anulom-Vilom, Sitkaari and Shitali without retention). Yognidra and gyan mudra should be practiced. During high blood pressure breathe from the left nostril.

Anulom Vilom

Also called as Nadi Shodhan. This Pranayama has a very powerful breathing technique to remove all kinds of anxiety. It helps to clear the blocked energy channels. Thus it calms the body and mind.

Kundalini Pranayama

This meditation is particularly good for women and is essential at times of worry. Keeps away from anxiety and keeps mind cool

Good and proper sleep is essential. Whichever remedy is in the reach one can follow that.

Note: Do not stop the medicines which you are already taking at once, but in due course of time you can leave it slowly, as you become perfect day by day. You yourself will feel it is not required.

“Be Active and Remain Healthy”


Please enter your comment!
Please enter your name here