Free guide · High blood pressure
The Blood Pressure Starter Kit
A two-week, evidence-based starting point. No gym, no equipment — just the exercise the research says works best.
What's inside the 8-page PDF
- The 3 most evidence-backed exercises — wall sits, handgrip holds, and brisk walking — with illustrated how-tos and three difficulty levels each
- A 14-day plan that takes under 20 minutes a day
- A fridge-worthy readings tracker so you can watch your own numbers respond
- The safety rules that matter, in plain English
The evidence behind it
Built on the 2023 British Journal of Sports Medicine analysis of 270 trials — the one that found isometric exercise (like wall sits) produces some of the largest blood pressure reductions of any training type.
Read more first: Does exercise lower blood pressure? What actually works, and how fast
Get the guide — free
Pop your details in and the download appears immediately (plus a copy of the link by email). About twice a month I'll send an evidence-based tip — unsubscribe any time, one click.