Do 4 sets for 2 minutes each with a 2 to 3 minute rest in between sets and do this 3 times a week..........Wall sits were shown to be the most effective at lowering blood pressure, but I suppose doing all of these exercises in a regular routine couldn't hurt.
I did the isometrics as suggested for a month for 5-6x per week, and my systolic dropped by 10! Thanks so much doc! Little change in the diastolic, however.
i am going to give it a try, would you mind giving more detail about what you did? I am going to try the wall sits and grip. my bp is ranges high within limits usually 180-190/80-90
Wow, I thought this was just more broscience but it’s actually true. Isometric exercises have been found to be particularly effective in lowering blood pressure. A comprehensive analysis of 270 studies showed that isometric exercises, such as wall sits, can significantly reduce both systolic and diastolic blood pressure12. Here are some key findings: Isometric exercises reduced systolic blood pressure by 8.24 mm Hg and diastolic blood pressure by 2.5 mm Hg2. This form of exercise was more effective than aerobic exercise, resistance training, and interval training in lowering blood pressure12. The benefits were observed across various isometric exercises, with wall squats being particularly effective2. While isometric exercises are shown to be superior in lowering blood pressure, experts suggest that a mix of different forms of exercise provides the strongest overall health benefits
I've seen a couple videos mentioning isometrics as the best exercise for reducing blood pressure. Your video was the first to really breakdown the program use (set and rep scheme, how many times a week). Thanks!
I did just 3 two minute isometric exercises every other day and my BP started at 133/75, and then 8 days later it was 126/82, then two days after that it was 121/75. I did a leg press, chest press, and core pull (for the lats) on the ViiiV Pro isometric machine. (to be clear, I did just one two minute set on 3 different exercises, and I can look at the digital readout on the exercise machine to see how much force I am exerting - I increased the force by 10 pounds each workout on each exercise).
My Husky and I walk twice a day, regardless of weather. We will average in two walks, 3.5 to 4.5 sometimes 5 miles. When the weather cools down a bit, we'll even occassionally walk 7. We walk slow, fast, and in between. My blood pressure readings after coming in from a walk, I take 3 or 4 each time, are betwen 117 and usually low 120's over 80 to mid 80's and even today on the hottest day of the year here in okiehomie, 80124, 77. We have only missed 12-14 days since I adopted him May 01, 2019. We don't go if there's cloud to ground lightening. I always carry treats for the neighborhood dogs, water for him in a special bottle with a fold out dish made for dogs, and don't forget pepper spray. We have been attacked a few times. Good Luck. Get off your duff, and go walking.
I think exercises are beneficial. However, it was not until I started taking D3 with K2 100 mg and an extra k2 100mg along with Magnesium (Calm 3 scoops) did my blood pressure drop. I now have normal 120 over 80 consistently. It took about 8 weeks to see it drop off. 2 years later I am still off my BP meds and maintain normal BP. No medications form me. Good Exercise suggestions here. I will def. Try these to build my strength.
@@herbertbobson1635 no. I stopped the meds and started with the K2. I had always taken the D3 and Mag. The K2 was added later and thats when my BP dropped. I couldn’t take my BP meds anymore. They switched me to a generic and it gave me bad blood sugar drops so I quit it cold turkey.
So K2 could be decalcifying your vascular system thus lowering you BP? I have just started a week ago with K2 with D3 and also Potassium. Not sure if it supposed to work this fast but my BP is more considtent and lower.
Magnesium lowers blood pressure. Ateries need to be able to relax. Get "magnesium glycinate". We don't eat fruits and vegetables which would have Mg. We are magnesium deficient. 80% of us
It works! I have been hypertensive 150 to 170 systolic for many yrs and taking Losartan and metoprolol. a few months ago I watched this vid and tried the leg extension for about 5 weeks, but I gave up because I got busy with somethings. 2 weeks ago I restarted doing this exercise again, lho behold, my sbp dropped to the high120's to high 130's area. And my doctor's nurse has checked my blood pressure monitor as accurate. Thank you Dr. Peng.
2016 I went to my Dr had below average blood pressure! I was over weight type 2 controlled . SHE SAID IN ORDER TO PROTECT MY KIDNEYS NEEDED TO START TAKING LOW BLOOD PRESSURE PILLS SMALLEST DOSES . WITH IN A FEW MONTHS “HAD HIGH BLOOD PRESSURE 😮 😬😬😳” Complaining to Dr said OH YOU MUST HAVE BEEN ON THE EDGE ! I stopped taking meds That’s crazy how my life changed by taking the pill . I’m looking for alternative.
Completely agree. It's nuts. I'm 58, healthy, normal weight. Don't drink etc etc. Low resting heart rate. High max heart rate. But I was having a lot of heart palpitations. I could feel it was down to anxiety but just needed it confirmed so I could stop worrying. Yesterday, ECG confirmed it (and therefore immediately reduced my anxiety) but the doc offered me beta blockers. What the heck?! When I said...um, no, I don't THINK so, he seemed surprised. Madness!
After watching my my mother pass away 2 years ago. ITS A RACKET THEY HIT YOU TILL YOUR LAST BREATH IF YOU OWN PROPERTY THEY TRY TO GET IT, going through my moms old meds SAME JUNK THEY WERE PUSHING ON ME . When you ask other people that are in the medical field Then you find out they’re alternative MEDS .
Even more important than exercise, my understanding is having REST and a CALM MIND does wonders to lower BP. Avoiding high stress levels and avoid haring around all over the place like a headless chicken lowers BP. If you are constantly on the go and stressed out and have lots of nervous energy and high cortisol levels of course your BP is going to be through the roof! Try sitting down, relax, listen to some calm classical music, read a book and you will see how your BP will fall! I suggest this approach is even better than all this exercise he talks about! Try it! It will work! Did for me!
This was the best in depth explanation including how to I have ever seen on this subject. This phenomena was observed years ago with NASA astronauts in space . Great job!
Want to lower blood pressure put down the phone turn off the TV and go for a slow walk in the woods and enjoy yourself. Play board games with your family. Walk in your yard barefoot every day feel the earth below you. Stop eating products eat real food eat foods as nature intended. All of these things will help
Thanks for your valuable time to teach important tools for better health. The sitting position is called Ma-bu or horse stance in Gung Fu. It is the most important principle for a solid foundation for fighting effectiveness. All other stances evolve from this primary position. I squeeze a tennis ball for strong finger gripping, and now I will squeeze and hold for good blood pressure.
Good video. Started today with the wall sit. 90 degrees and made it about 80 seconds, one time. Will do more tomorrow, but not so low down! I always read the comments to find even more info. Somebody mentioned Zone Plus which I looked up. Way too expensive. Did some looking and found something way cheaper that does the same thing... and on sale on amazon. Handeful Grip Strength Tester Trainer - Dynamometer Handgrip Measurer Meter, Handheld Strengthener Exerciser. Just ordered one. Worth a try.
Hi Dr. Peng. Believe it or not, you were my PCP back in early 2021 when I moved to Campbell. Unfortunately, when my COBRA insurance ran out, I had to get on Medicare. I could have kept you as my doc through the one PPO that was available, but the cost compared to the HMOs was just too great, so I went with an HMO. Regretfully, I only saw you once for my annual physical. For preliminary info, I tried the hand grip and leg extension exercises yesterday. No big deal. Today, I tried the "wall sit" exercise. For the first set, I went to a full 90 degrees squat. Making 2 minutes was painful, bordering on torture, but I kept a still upper lip and made it through! (The fact that last night I did 2+ miles of jog/run/walk combined with three 30-50 yard sprints at 80%-100% effort for the first time in 2 years may have tired me out for your HBP exercises today.) For the last three sets I went only low enough to make it stressful. Rested just over 2 minutes after the first two sets, then almost 3 minutes before the final set. Well, it really worked up a sweat. I can definitely see those exercises lowering blood pressure. I'll let you know how things turn out in a few months. Best always, Bob Walther
Vegan diet for 6 years never lowered my chronic high bp one notch.6 weeks on a carnivore diet and got the lowest bp reading of my life, 130/78.Now well into a year eating carnivore and bpnis normal!
If you are taking thyroid meds, or have hyperthyroidism, do not take ashwaganda. Also no for pregnant or breastfeeding. Also no for presurgery. Please check the precautions before taking any herbal supplement.
@@LisaN I've tried all different natural supplements to lower my blood pressure not to mention exercise cutting out sodium losing weight. But nothing has worked as well as Ashwagandha. Something tells me my blood pressure is coming from primarily stress and anxiety. No family history of high blood pressure.
These workouts are very true. 1-2 weeks before DR. visits, I increase my workouts and breathing techniques to about 5 times a week and I always pass BP check with flying colors. ❤
Why??? Why only do this for doctor visits??? Are you trying to impress your doctor? Are you trying to have him not prescribe you meds? You know you don’t HAVE to take any meds even if they say you have to? (Though as a nurse, I recommend taking prescribed medications) Please explain your rationale for only taking them to drop your numbers before a visit. That’s just baffling
You'd be surprised at the diverse opinions, out there, in the medical field on what constitutes high and/or dangerous readings for blood pressure. It's a real eye-opener. Makes you wonder, this and other things, what kind of medical field we have out there.
🙏 Very interesting. I already weight train, cardio, walk, so the isometrics are different variables. I'll try. Anyone regardless age/fitness can started by doing a little everyday.
It's pretty clear from observational studies that 120/80 is the HIGH end of healthy blood pressures. 115/65 appears to be optimal. If yours is 130/85 or worse you'd better prepare for major health complications down the road such as kidney disease.
@@paulmaxwell8851 The medical industry keeps lowering the numbers as an excuse to push pills (had an ex who's father was a doctor) at one time 190/100 wasn't considered high blood pressure, there was a time they didn't even consider putting you on medication unless it got around 230/120 and stayed that way for a few months.🙈🙉🙊
Thank you for the video. Has there been any research on dong Tai Chi for lowering blood pressure? I've noticed practicing Tai Chi for 15 to 20 minutes lowers my blood pressure by 10 to 15 points.
Fascinating. I thought the nitric oxide dump was the goto exercise. Seems that muscle contractions have greater effect on bp than cardio type exercises.
Healed my high blood pressure in one year by eating the Carnivore Lifestyle. No exercise was needed, but i have always loved physical activiy my whole life, and now at 66 years old I have slowed down a bit, only ride my bike about 3 hours a week, and swim twice a week for the love of it : )
Don't forget about one of the best isometric activities ever, the deadhang. Aim for 2 minutes. That's one of the reasons why gymnasts have famously low blood pressure. It's not from doing wall-sits, lol
I get nothing from static contraction, sadly 😞 Before and after I added them to my routine, nothing changed. That said, I have even seen where, supposedly, holding your grip - like you speak of here as well, helps. Well, when you weight train you are also doing grip holds by default or you drop the weight. I also do extended static holds with a grip strengthener along with all the other static holds in which I am also having to hold dumbbells. I am probably getting 15 to 20 sets of static grip like holds daily for 5 to 7 days per week. I am a BMI of 24, lean and muscular, eat less than 0.5% of calorie from animal products, pounds of whole plants per day, little to no processed foods, low sodium most every day, nitrate containing plant foods everyday and yet....elevated blood pressure 😞 I so don't want to get on drugs. The only thing that I don't have access to that I would love to try is a sauna or steam room so I can try heat therapy / create heat-shock proteins. I exercise enough that my pulse is between 55 (first thing in the AM but still in bed) to the mid 60's during the day. @1:22 Wait, is that all the difference that the studies showed? For the best exercise the range was only maybe 3 to 5 points on the Diastolic? That difference and more can be had from just a few deep breaths in between two blood tests?!? Am I missing something?
I'm not trying to lower It's where it seems to have gone! So what should a blood pressure be with exercise, photobiomodulation and improved liver function, low insulin levels continued improving blood sugars? What kind of blood pressure do the glycocalx need to improve? What's a blood pressure supposed to be? Where's those answers?
Many thanks, just saw this, will start. Long term high BP person. Meds, like Amdolopine, already can see "puffy" fingers and feet. Not good. While appreciative of these 3 exercises, I'm wondering the "why" or "how"? All exercises supposedly push the heart (which is a muscle) and increased blood flow helps elasticity of arteries. How does isometrics work better than, say, dumbbells as both involve muscle contraction then relaxing, pulse to increase, etc. Just wondering.
My dad noticed that my weight was creeping up ,but, he didnt know about my high blood pressure. He gave me the absolute BEST exercise to fix all my problems . He said,, ( with great concern and sensitivity)........" push away from the table, FATASS !!!"
Another effective way to lower blood pressure is a low carb diet. After a single day of eating low carb, my blood pressure can drop from 137/85 to 117/78.
If you’re eating a high amount of carbs plus they’re refined then yes a low carb diet will be a better alternative. Otherwise both the DASH and Portfolio diet are among the best for total heart health (I get tested a few times a year for not just blood pressure but also heart related lab work and I have excellent numbers). Even though these eating plans are moderate to moderately high in carbs the amount of vitamins, minerals and other nutrients that some good carbs have can greatly benefit your heart. Fiber is very important for good blood pressure but I’d assume it’s hard if not impossible to get the minimum 30g fiber on a low carb diet if you’re only eating 20g carb. Of course I’m only one patient but when others ask what I do to prevent the heart issues curse of my older relatives I suggest these eating plans and their numbers improve.
Push aways are even better! You firmly grip the edge of the dinner table and push away as far as you can then stand up and walk away briskly and stay out of the refrigerator.
is it safe to do though in the short term since isometrics like wall sits spike the blood pressure? the study didn't cover the short term effects of spiking bp
They are called isometrics and they have been around for a long time. Every so often people try to sell this as a new revolutionary exercise technique with a new name but is still simply isometric exercise.
You want to lower your blood pressure naturally.i got the awnser no training.mine went from 180/120 to 125/75 all natural with foods and eliminated my blood pressure issues.
@@mbrahmateja2934 i eliminated sweets,fried foods started eating steam and grilled veggies,fruits,grill salmon,fish,chicken soup with veggies potatoes,celery,carrots,garlic,onion.started walking everyday.my bp has gone from 180 to 115 or 120 over 76.i feel great
Wifey and I have intercourse 4 to 6 times a week. This really lowers our blood pressure. Weeks we only do it once, or zero, our blood pressure goes way up. Plus, we are much much much more happy doing sex very often. 💏
Very clear explanation - just one question. I thought the study said to HOLD the hand grip for the full 2 minutes. In one of the examples, it looks like the guy is squeezing and releasing the hand grip throughout the 2 minutes. Do you hold the hand grip throughout the 2 minute period or repeatedly squeeze and release? Thanks!
My understanding is the muscle contraction will restrict blood flow, while it will increase blood flow to the rest of the body, this will dilate the blood vessels.
Tnanlks so much! I tried -maybe 10 years ago [at that time 70 years old] at leat twice for 6 weeks or so ZONA device but I saw no resllts ,may be even the opposite The same with another patient I advised to tr and a third patient who got "nervous" from this device I can't declre why this "super devi ce" [and expensive] did not give results If you have an idea .....??
The constant changes of camera position every few seconds drives me mad & distracts from what you're saying. Are you training us into adhd? Please just hold still, normally! Interesting info - thanks. 👍
I can’t do the thing where you squeeze something with your hand because I have a trigger finger on my left hand. If I grip anything like that, my finger might not straighten out. Or at least it will sort of pop when I straighten it, and that hurts sometimes.
How is it 2 hand grips are enough? does that mean I shouldn't be doing more than that per day? Does it have unwanted results if I do hand grip for, let's say, 6, 7 or more times for each hand?
I use a Zona..hand held isometric device every day and it works great..also jump rope and jog every other day..get out and move..sitting around too much is not healthy.
Thanks so much I myself would not do it because I hate big legs I believe rock climbing is the best form of blood pressure lowering exercises Also Dr Berg says that we must rest 4 to 5 minutes between sets as it's the latest data in 😊❤
He also explains to just sit in a chair and straighten your legs, tightening your muscles, and holding - all the images show it in a machine but if you listen to that bit he does explain how to do it without.
I already had a PRP shot 3 years ago. And it really made me feel better. But now, for almost a week I felt the pain is coming back. Can I have another shot? How many times can I repeat the procedure as I aged?
02:27 hand grip
03:09 leg extension
03:41 wall sit
Do 4 sets for 2 minutes each with a 2 to 3 minute rest in between sets and do this 3 times a week..........Wall sits were shown to be the most effective at lowering blood pressure, but I suppose doing all of these exercises in a regular routine couldn't hurt.
Thank you!
@@trevorregay9283 At 48 minutes minimum, doing all three exercises is not a short workout.
Very random exercises
How would one do leg extensions unless in a gym??
I lost 15 lbs, cut sugar, walk 30mins per day at over 105 bpm. BP normal now, no meds.
Lift heavy
Congratulations!
How old are you? and how long did it take you to lose that much?
❤YAHOO YOU SAVE US WITH INFO FACT❤
4 sets - 2 minutes contraction-3 minutes break- 3 or 5 times in a week-thank you so much
I did the isometrics as suggested for a month for 5-6x per week, and my systolic dropped by 10! Thanks so much doc! Little change in the diastolic, however.
That begs the question… what is your diastolic number?
i am going to give it a try, would you mind giving more detail about what you did? I am going to try the wall sits and grip. my bp is ranges high within limits usually 180-190/80-90
Some youtuber said we should not do isometric 🤔
@@EdwardsNHaround 90
@@cutoatswall sits, 4 reps at two minutes per
Wow, I thought this was just more broscience but it’s actually true.
Isometric exercises have been found to be particularly effective in lowering blood pressure. A comprehensive analysis of 270 studies showed that isometric exercises, such as wall sits, can significantly reduce both systolic and diastolic blood pressure12.
Here are some key findings:
Isometric exercises reduced systolic blood pressure by 8.24 mm Hg and diastolic blood pressure by 2.5 mm Hg2.
This form of exercise was more effective than aerobic exercise, resistance training, and interval training in lowering blood pressure12.
The benefits were observed across various isometric exercises, with wall squats being particularly effective2.
While isometric exercises are shown to be superior in lowering blood pressure, experts suggest that a mix of different forms of exercise provides the strongest overall health benefits
I've seen a couple videos mentioning isometrics as the best exercise for reducing blood pressure. Your video was the first to really breakdown the program use (set and rep scheme, how many times a week). Thanks!
I did just 3 two minute isometric exercises every other day and my BP started at 133/75, and then 8 days later it was 126/82, then two days after that it was 121/75. I did a leg press, chest press, and core pull (for the lats) on the ViiiV Pro isometric machine. (to be clear, I did just one two minute set on 3 different exercises, and I can look at the digital readout on the exercise machine to see how much force I am exerting - I increased the force by 10 pounds each workout on each exercise).
My Husky and I walk twice a day, regardless of weather. We will average in two walks, 3.5 to 4.5 sometimes 5 miles. When the weather cools down a bit, we'll even occassionally walk 7. We walk slow, fast, and in between. My blood pressure readings after coming in from a walk, I take 3 or 4 each time, are betwen 117 and usually low 120's over 80 to mid 80's and even today on the hottest day of the year here in okiehomie, 80124, 77. We have only missed 12-14 days since I adopted him May 01, 2019. We don't go if there's cloud to ground lightening. I always carry treats for the neighborhood dogs, water for him in a special bottle with a fold out dish made for dogs, and don't forget pepper spray. We have been attacked a few times. Good Luck. Get off your duff, and go walking.
My son says I drink too much coffee. I walk 3 hours 5 times a week through work. Blood Pressure high. Giving up some of the coffee - just started
I think exercises are beneficial. However, it was not until I started taking D3 with K2 100 mg and an extra k2 100mg along with Magnesium (Calm 3 scoops) did my blood pressure drop. I now have normal 120 over 80 consistently. It took about 8 weeks to see it drop off. 2 years later I am still off my BP meds and maintain normal BP. No medications form me. Good Exercise suggestions here. I will def. Try these to build my strength.
You take all these together ?
@@princepacifico1512 Yes I do. They work synergistically
Did you take all these while on your BP medication?
@@herbertbobson1635 no. I stopped the meds and started with the K2. I had always taken the D3 and Mag. The K2 was added later and thats when my BP dropped. I couldn’t take my BP meds anymore. They switched me to a generic and it gave me bad blood sugar drops so I quit it cold turkey.
So K2 could be decalcifying your vascular system thus lowering you BP?
I have just started a week ago with K2 with D3 and also Potassium.
Not sure if it supposed to work this fast but my BP is more considtent and lower.
Magnesium lowers blood pressure. Ateries need to be able to relax. Get "magnesium glycinate". We don't eat fruits and vegetables which would have Mg. We are magnesium deficient. 80% of us
Glycerinate you mean!
@@larrylipshitz9430 no. I don't
@@Millzlane no such thing as glycinate
@@larrylipshitz9430well that’s funny im looking at a bottle of right now.
@@larrylipshitz9430 Actually, it appears that there is no such thing as Glycerinate. At least I couldn't find anything on it.
It works! I have been hypertensive 150 to 170 systolic for many yrs and taking Losartan and metoprolol. a few months ago I watched this vid and tried the leg extension for about 5 weeks, but I gave up because I got busy with somethings.
2 weeks ago I restarted doing this exercise again, lho behold, my sbp dropped to the high120's to high 130's area. And my doctor's nurse has checked my blood pressure monitor as accurate.
Thank you Dr. Peng.
2016 I went to my Dr had below average blood pressure!
I was over weight type 2 controlled .
SHE SAID IN ORDER TO PROTECT MY KIDNEYS NEEDED TO START TAKING LOW BLOOD PRESSURE PILLS SMALLEST DOSES .
WITH IN A FEW MONTHS
“HAD HIGH BLOOD PRESSURE 😮 😬😬😳”
Complaining to Dr said
OH YOU MUST HAVE BEEN ON THE EDGE !
I stopped taking meds
That’s crazy how my life changed by taking the pill .
I’m looking for alternative.
Completely agree. It's nuts. I'm 58, healthy, normal weight. Don't drink etc etc. Low resting heart rate. High max heart rate. But I was having a lot of heart palpitations. I could feel it was down to anxiety but just needed it confirmed so I could stop worrying. Yesterday, ECG confirmed it (and therefore immediately reduced my anxiety) but the doc offered me beta blockers. What the heck?! When I said...um, no, I don't THINK so, he seemed surprised.
Madness!
After watching my my mother pass away 2 years ago.
ITS A RACKET
THEY HIT YOU TILL YOUR LAST BREATH
IF YOU OWN PROPERTY THEY TRY TO GET IT, going through my moms old meds
SAME JUNK THEY WERE PUSHING ON ME .
When you ask other people that are in the medical field
Then you find out they’re alternative MEDS .
You must have misunderstood. Kidneys are damaged only by hypertension (high blood pressure, not hypotension (low blood pressure).
There is no med for low blood pressure. Wonder what he gave you
Even more important than exercise, my understanding is having REST and a CALM MIND does wonders to lower BP. Avoiding high stress levels and avoid haring around all over the place like a headless chicken lowers BP. If you are constantly on the go and stressed out and have lots of nervous energy and high cortisol levels of course your BP is going to be through the roof! Try sitting down, relax, listen to some calm classical music, read a book and you will see how your BP will fall! I suggest this approach is even better than all this exercise he talks about! Try it! It will work! Did for me!
agree but excercise is a good addition
This was the best in depth explanation including how to I have ever seen on this subject. This phenomena was observed years ago with NASA astronauts in space . Great job!
never a straight answer, that word means 'to deceive' in Israeli
@@lyceum4177: Which word are you referring to? Are you referring to a Hebrew word?
Wow, I would have never expected isometrics to be the best exercise to lower blood pressure.
um... because it is not.
Want to lower blood pressure put down the phone turn off the TV and go for a slow walk in the woods and enjoy yourself. Play board games with your family. Walk in your yard barefoot every day feel the earth below you. Stop eating products eat real food eat foods as nature intended. All of these things will help
yea. "forest bathing" and other stuff too
Thanks for your valuable time to teach important tools for better health. The sitting position is called Ma-bu or horse stance in Gung Fu. It is the most important principle for a solid foundation for fighting effectiveness. All other stances evolve from this primary position. I squeeze a tennis ball for strong finger gripping, and now I will squeeze and hold for good blood pressure.
Good video. Started today with the wall sit. 90 degrees and made it about 80 seconds, one time. Will do more tomorrow, but not so low down! I always read the comments to find even more info. Somebody mentioned Zone Plus which I looked up. Way too expensive. Did some looking and found something way cheaper that does the same thing... and on sale on amazon. Handeful Grip Strength Tester Trainer - Dynamometer Handgrip Measurer Meter, Handheld Strengthener Exerciser. Just ordered one. Worth a try.
Hi Dr. Peng. Believe it or not, you were my PCP back in early 2021 when I moved to Campbell. Unfortunately, when my COBRA insurance ran out, I had to get on Medicare. I could have kept you as my doc through the one PPO that was available, but the cost compared to the HMOs was just too great, so I went with an HMO. Regretfully, I only saw you once for my annual physical.
For preliminary info, I tried the hand grip and leg extension exercises yesterday. No big deal. Today, I tried the "wall sit" exercise. For the first set, I went to a full 90 degrees squat. Making 2 minutes was painful, bordering on torture, but I kept a still upper lip and made it through! (The fact that last night I did 2+ miles of jog/run/walk combined with three 30-50 yard sprints at 80%-100% effort for the first time in 2 years may have tired me out for your HBP exercises today.) For the last three sets I went only low enough to make it stressful. Rested just over 2 minutes after the first two sets, then almost 3 minutes before the final set. Well, it really worked up a sweat. I can definitely see those exercises lowering blood pressure. I'll let you know how things turn out in a few months.
Best always,
Bob Walther
"...stiff upper lip....)
Well, it's a few months...
Now what? Any news? It's been a while.
Vegan diet for 6 years never lowered my chronic high bp one notch.6 weeks on a carnivore diet and got the lowest bp reading of my life, 130/78.Now well into a year eating carnivore and bpnis normal!
I don't know about a vegan diet but you get and keep normal blood pressure on a vegetarian or flexitarian diet also.
I wish you explain why isometric is better physiologically
I also found that ashwagandha was very effective in lowering my blood pressure.
If you are taking thyroid meds, or have hyperthyroidism, do not take ashwaganda. Also no for pregnant or breastfeeding. Also no for presurgery. Please check the precautions before taking any herbal supplement.
@@LisaN I've tried all different natural supplements to lower my blood pressure not to mention exercise cutting out sodium losing weight. But nothing has worked as well as Ashwagandha. Something tells me my blood pressure is coming from primarily stress and anxiety. No family history of high blood pressure.
I was given thus herb in liquid form, but after one or two sips, I never took again
These workouts are very true. 1-2 weeks before DR. visits, I increase my workouts and breathing techniques to about 5 times a week and I always pass BP check with flying colors. ❤
you have to lower it permanently, otherwise it will degrade your organs overtime.
You’re only fooling yourself. The Dr visit is for you to know where you are physically. It’s not some school test. How stupid.
Why??? Why only do this for doctor visits??? Are you trying to impress your doctor?
Are you trying to have him not prescribe you meds? You know you don’t HAVE to take any meds even if they say you have to? (Though as a nurse, I recommend taking prescribed medications)
Please explain your rationale for only taking them to drop your numbers before a visit. That’s just baffling
im 64yrs.i found that doing my 25 push ups along with some arm whirling .helps control stress.
I control stress in the bedroom with my wife. I'm very relaxed afterwards
so your a wife beater to.i go to anger manangment twice a week.and the bruising stoped.@@chuckh4077
The hand grip exercise can be done while watching CZcams videos like this one.
You'd be surprised at the diverse opinions, out there, in the medical field on what constitutes high and/or dangerous readings for blood pressure. It's a real eye-opener. Makes you wonder, this and other things, what kind of medical field we have out there.
A cardiologist literally had this same conversation with me yesterday afternoon, you pretty much confirmed what he was saying. Wow.
Remember, the doctors have a "practice"
What is that ??
Many thanks...nice clear instructions, Great to add to an exercise regime.
Thank you very much Doctor Peng.
🙏 Very interesting. I already weight train, cardio, walk, so the isometrics are different variables. I'll try. Anyone regardless age/fitness can started by doing a little everyday.
I wonder how much money has been made from medicine after declaring 120/80 is the new healthy
Yep! That part! 🤨
It's pretty clear from observational studies that 120/80 is the HIGH end of healthy blood pressures. 115/65 appears to be optimal. If yours is 130/85 or worse you'd better prepare for major health complications down the road such as kidney disease.
@@paulmaxwell8851nope. That’s incorrect. 130/82 is fine
@@paulmaxwell8851 The medical industry keeps lowering the numbers as an excuse to push pills (had an ex who's father was a doctor) at one time 190/100 wasn't considered high blood pressure, there was a time they didn't even consider putting you on medication unless it got around 230/120 and stayed that way for a few months.🙈🙉🙊
@@paulmaxwell8851 Dead ppl have ideal b/p 000//000. Sarcasm.
Super great information! Thank you. 😊
Thank you, Dr. Peng for sharing your video. It's valuable & helpful.
Eat 2 betel nut leaves daily, which has lot of magnesium.
Add dry grapes and pumpkin seeds in the betel nut leaves to add taste.
Thank you, easy and simply explained.
Any type of activity is good.
This is SO Helpful. Thanks! Subscribed! 2 Thumbs UP!
Thank you sir very good explain
good excercises, gt video.we will try iy. stay safe
I'll try these because walking has done absolutely nothing to help lower my bp. nada.
Thank you Jeffrey I’ll try and give this a go 🤚
My mother is 94 years old and her blood pressure is 120/68 & never exercised one day in her life.
Good genes!
Logical fallacy. Anecdotal evidence of one instance doesn't prove a thing.
So???
Wow!
MashaAllah!
The dead cockroach where you lay on your back and hold your legs and arms at 45° angles is very great
Thank you for the video. Has there been any research on dong Tai Chi for lowering blood pressure? I've noticed practicing Tai Chi for 15 to 20 minutes lowers my blood pressure by 10 to 15 points.
thank so much!
Thank you
Thanks! This will help.
Thanks Dr Peng 😊
Fascinating. I thought the nitric oxide dump was the goto exercise. Seems that muscle contractions have greater effect on bp than cardio type exercises.
Excellent advice Doctor 🎉
Gonna try doing these for a while.
I'm 66 years old living in the Midwest weather. Hot summers and Cold Winters. Your video is Great.
Thank you. liked and subscribed too.
Thanks for sharing.👏🌹💯💥
Very informative video
Healed my high blood pressure in one year by eating the Carnivore Lifestyle. No exercise was needed, but i have always loved physical activiy my whole life, and now at 66 years old I have slowed down a bit, only ride my bike about 3 hours a week, and swim twice a week for the love of it : )
THANKS
Thanks for info doc I’m going to buy a handgrip I have hypertension in my 20s recently found out and only God knows how long I’ve had it for.
How are you now?
Eat a lot of green, drink waters and exercise daily you are going to just fine.
Don't forget about one of the best isometric activities ever, the deadhang. Aim for 2 minutes.
That's one of the reasons why gymnasts have famously low blood pressure. It's not from doing wall-sits, lol
@jondel3304, how does one do the "deadhang?" Please explain, I need to do it! Thanks
Do you really think high blood pressure people can do deadhang ?
@@TheNightblindness what do you mean?
@@jondel3304 , yeah, why don't YOU explain "deadhang" and why YOU think it is beneficial for high blood pressure?
@@jondel3304 , yeah, why don't YOU explain "deadhang" and why YOU think it is beneficial for high blood pressure?
I posted a short on lowering BP with some audio from this video. I couldn't tag you in the short. I wanted to let you know.
I'm interested in which subgroups had the positive results.
I get nothing from static contraction, sadly 😞
Before and after I added them to my routine, nothing changed.
That said, I have even seen where, supposedly, holding your grip - like you speak of here as well, helps. Well, when you weight train you are also doing grip holds by default or you drop the weight. I also do extended static holds with a grip strengthener along with all the other static holds in which I am also having to hold dumbbells. I am probably getting 15 to 20 sets of static grip like holds daily for 5 to 7 days per week.
I am a BMI of 24, lean and muscular, eat less than 0.5% of calorie from animal products, pounds of whole plants per day, little to no processed foods, low sodium most every day, nitrate containing plant foods everyday and yet....elevated blood pressure 😞
I so don't want to get on drugs. The only thing that I don't have access to that I would love to try is a sauna or steam room so I can try heat therapy / create heat-shock proteins. I exercise enough that my pulse is between 55 (first thing in the AM but still in bed) to the mid 60's during the day.
@1:22
Wait, is that all the difference that the studies showed? For the best exercise the range was only maybe 3 to 5 points on the Diastolic? That difference and more can be had from just a few deep breaths in between two blood tests?!?
Am I missing something?
Thanks! Shared.
Always thought the advice was Against doing isometric exercises for high BP. Perhaps it's not advised for malignant (very very high BP)
I had a nice drop for a while, but then it went back up to 124 from 113.
The diastolic has stayed about 74
124 is already fine why would you even want to lower it
Below 130/80 is great
I'm not trying to lower
It's where it seems to have gone!
So what should a blood pressure be with exercise, photobiomodulation and improved liver function, low insulin levels continued improving blood sugars? What kind of blood pressure do the glycocalx need to improve?
What's a blood pressure supposed to be?
Where's those answers?
When I was in the Army, we ran almost everyday. And I still developed high blood pressure.
Many thanks, just saw this, will start. Long term high BP person. Meds, like Amdolopine, already can see "puffy" fingers and feet. Not good.
While appreciative of these 3 exercises, I'm wondering the "why" or "how"? All exercises supposedly push the heart (which is a muscle) and increased blood flow helps elasticity of arteries. How does isometrics work better than, say, dumbbells as both involve muscle contraction then relaxing, pulse to increase, etc. Just wondering.
check your gums. That med made mine recede, and made my husband's and his friend's grow. Very weird med. And it did not help any of our bp.
Thanks for posting,
Dr. Peng!😅
great information and well presented BUT big thumbs down for continually zooming the camera in and out, very distracting.
My dad noticed that my weight was creeping up ,but, he didnt know about my high blood pressure. He gave me the absolute BEST exercise to fix all my problems . He said,, ( with great concern and sensitivity)........" push away from the table, FATASS !!!"
Another effective way to lower blood pressure is a low carb diet. After a single day of eating low carb, my blood pressure can drop from 137/85 to 117/78.
That's very good information thank you.
How many grams per day is low carb?
@@jeannesilberstein3879 20g or less gets you into ketosis. So I'd assume the same.
I done long time carb diet and it's wrong
If you’re eating a high amount of carbs plus they’re refined then yes a low carb diet will be a better alternative. Otherwise both the DASH and Portfolio diet are among the best for total heart health (I get tested a few times a year for not just blood pressure but also heart related lab work and I have excellent numbers). Even though these eating plans are moderate to moderately high in carbs the amount of vitamins, minerals and other nutrients that some good carbs have can greatly benefit your heart. Fiber is very important for good blood pressure but I’d assume it’s hard if not impossible to get the minimum 30g fiber on a low carb diet if you’re only eating 20g carb. Of course I’m only one patient but when others ask what I do to prevent the heart issues curse of my older relatives I suggest these eating plans and their numbers improve.
Push aways are even better! You firmly grip the edge of the dinner table and push away as far as you can then stand up and walk away briskly and stay out of the refrigerator.
is it safe to do though in the short term since isometrics like wall sits spike the blood pressure? the study didn't cover the short term effects of spiking bp
Go slowly
They are called isometrics and they have been around for a long time. Every so often people try to sell this as a new revolutionary exercise technique with a new name but is still simply isometric exercise.
Sure would like someone to explain how this works. I would have rated isometric last.
You want to lower your blood pressure naturally.i got the awnser no training.mine went from 180/120 to 125/75 all natural with foods and eliminated my blood pressure issues.
Please tell me how?
@@mbrahmateja2934 i eliminated sweets,fried foods started eating steam and grilled veggies,fruits,grill salmon,fish,chicken soup with veggies potatoes,celery,carrots,garlic,onion.started walking everyday.my bp has gone from 180 to 115 or 120 over 76.i feel great
Not sure I believe any of this but I’ll give it a try.
Any results?
Wall sits. If you don't have a wall you could try Mabu or the Horse Stance. Good video.
Wifey and I have intercourse 4 to 6 times a week. This really lowers our blood pressure. Weeks we only do it once, or zero, our blood pressure goes way up. Plus, we are much much much more happy doing sex very often. 💏
Thanks for the tips 3:38
do a carnivore diet..i threw both my bp med away..used to be around 150/95 now its around 115/75
What’s a carnivore diet?
@@jeannesilberstein3879think it’s all meats
@@jeannesilberstein3879it’s a red meat -all meat diet. I looked into it -I don’t eat a lot of red meat. A lot of cold water fish-
Very clear explanation - just one question. I thought the study said to HOLD the hand grip for the full 2 minutes. In one of the examples, it looks like the guy is squeezing and releasing the hand grip throughout the 2 minutes.
Do you hold the hand grip throughout the 2 minute period or repeatedly squeeze and release?
Thanks!
Hold the grip.
@@leah.internet thank you.
My understanding is the muscle contraction will restrict blood flow, while it will increase blood flow to the rest of the body, this will dilate the blood vessels.
Tnanlks so much! I tried -maybe 10 years ago [at that time 70 years old] at leat twice for 6 weeks or so ZONA device but I saw no resllts ,may be even the opposite The same with another patient I advised to tr and a third patient who got "nervous" from this device I can't declre why this "super devi ce" [and expensive] did not give results If you have an idea .....??
My husband does hand grips and leg extensions while watching t.v or reading.
FROM BOLIVIA------------BRAVO-
The constant changes of camera position every few seconds drives me mad & distracts from what you're saying. Are you training us into adhd? Please just hold still, normally! Interesting info - thanks. 👍
I can’t do the thing where you squeeze something with your hand because I have a trigger finger on my left hand. If I grip anything like that, my finger might not straighten out. Or at least it will sort of pop when I straighten it, and that hurts sometimes.
Awesome
I have hurting knees and would not be able to do the leg extension and wall sit. Can I do planks instead?
How is it 2 hand grips are enough? does that mean I shouldn't be doing more than that per day? Does it have unwanted results if I do hand grip for, let's say, 6, 7 or more times for each hand?
Anyone know the pathophysiology of how isometric lowers BP more than other kinds of exercise?
no
Interesting. I had not considered isometric exercise as an effective means of reducing hypertension before.
I use a Zona..hand held isometric device every day and it works great..also jump rope and jog every other day..get out and move..sitting around too much is not healthy.
What is a zona
@@patriciakapua7395 it's a hand held device you squeeze..isometric exercises that works great to normalize blood pressure..
Thanks so much I myself would not do it because I hate big legs
I believe rock climbing is the best form of blood pressure lowering exercises
Also Dr Berg says that we must rest 4 to 5 minutes between sets as it's the latest data in 😊❤
Excellent ❤❤❤ But can you do something for leg extensions if you don't go to gym and have that machine
yes, wall sits work the same muscles
He also explains to just sit in a chair and straighten your legs, tightening your muscles, and holding - all the images show it in a machine but if you listen to that bit he does explain how to do it without.
Using weights, the leg extension exercise is ruining the knees - this has been documented for years!
then you are doing to wrong, isomatric exercise is focus on muscle not joint.
old Italian saying..."kiss your feet". consider it done! :-) subbed/liked. THANKS!!
I read an article recommending the three exercises you mentioned. It also recommended planks. Any feelings on that?
Planks are an excellent isometric workout
I already had a PRP shot 3 years ago. And it really made me feel better. But now, for almost a week I felt the pain is coming back. Can I have another shot? How many times can I repeat the procedure as I aged?
The hand grip, do I have to squeeze and hold for 2 min. Or just do normal squeeze and hold, squeeze and hold.