4 Exercises That Can Help Lower Your Blood Pressure

Regular exercise strengthens your heart, helping it pump blood more efficiently while reducing strain on your cardiovascular system. It also increases nitric oxide, a natural compound that helps blood vessels relax and widen, improving circulation. Over time, consistent physical activity improves blood vessel function and flexibility, helping reduce arterial stiffness and support healthier blood pressure (source). Exercise also helps regulate the nervous system, manage stress, improve insulin sensitivity, and maintain a healthy body weight—all important factors in cardiovascular health.

Making strength training a regular part of your routine is one of the best investments you can make in your heart health. Strength training is a common aspect of the customized training programs the trainers at Tampa Strength design for their South Tampa clients. The following videos highlight four specific exercises you’d do at Tampa Strength if you want to improve your heart health.

Kettlebell Swing

Place both hands on the handle of a kettlebell and perform a hinge, placing the kettlebell on the ground. Forcefully pull the kettlebell off the floor, in between your legs, then stand up quickly so the kettlebell swings out in front of your sternum. Hinging at the waist, pull the kettlebell between your legs until your head and chest are facing the ground, then once again stand up forcefully to swing the kettlebell back in front of your body. Make sure to keep your feet rooted to the floor and don’t overextend your lower back. Perform 15 reps, then move to the next exercise.

Squat Thrusters

Set up in a square stance, feet about hip width apart, and dumbbells racked to your shoulders. Descend slowly to the bottom of your squat, then quickly return to the standing position. Use the upward momentum of your squat to press/thrust the dumbbells overhead. Return the dumbbells to the racked position and repeat the movement. Perform 10 reps, then move to the next exercise.

Trap Bar Staggered Deadlift

Set up in a staggered stance, standing inside a trap bar. Hinge at your hips, bringing your chest and head towards the floor. Then return to the starting position by pushing the ground away with your feet & standing tall. Complete 5-8 repetitions, then repeat the process with the opposite foot staggered back. Maintain a neutral spine position throughout the movement.

Psoas March Off a Box

Lay on your back with your heels up on a step or box. Put a mini-band on your arches and drive your heels into the box, lifting your butt and lower back off the ground. Lift your left knee towards your waistline while your right heel remains on the box. Return your left heel to the box. Lift your right knee towards your waistline while your left heel remains on the box. Perform 5 repetitions on each leg.

 

 

Give these movements a try if you’re interested in controlling your blood pressure and improving your heart health. Check out our YouTube channel if you’re looking for more exercises.

If you’re ready to experience how Tampa Strength’s customized workout programs can benefit you, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.