High blood pressure, often called the silent killer, frequently goes unnoticed until it causes serious health issues such as heart attacks and strokes. Beyond these risks, it can quietly impair daily well-being, affecting circulation, energy levels, and even causing erectile dysfunction.
While medications are commonly prescribed, there is an affordable and straightforward technique that could help reduce blood pressure naturally—using a tennis ball. Fitness expert Toby King highlights that performing isometric handgrip exercises with a tennis ball, costing just 77p, may significantly lower blood pressure when done consistently over several weeks.
Toby explains, “After diagnosis, many people are advised to exercise, but it can be confusing to know what’s effective. Squeezing a tennis ball or stress ball is a simple isometric handgrip exercise that can be done anywhere—on your commute, at your desk, or at home.”
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How It Works
Isometric handgrip training works by contracting muscles without movement, which increases blood flow and helps expand blood vessels. Studies have demonstrated blood pressure reductions of over 5 mmHg with regular practice a few times per week.
“When you hold the squeeze, your muscles stay under tension without complex movement,” Toby says. “This sustained pressure helps your blood vessels become more efficient, improving circulation and lowering blood pressure.”
How to Perform the Exercise
Grab a tennis ball with one hand and squeeze it at about 50% of your maximum strength. Hold this grip steadily for two minutes, then rest briefly before repeating the process two more times, totaling three sets.
“The key is a firm grip—not trying to crush the ball,” advises Toby. “Too much force makes it hard to maintain the squeeze for the full two minutes.”
Expected Benefits
While not a standalone treatment, this simple exercise can be a valuable part of a broader blood pressure management plan. Research reveals that consistent handgrip training can reduce blood pressure by 5 to 20 mmHg over time.
“You won’t see immediate effects, but dedicating a few minutes daily to this habit can lead to meaningful improvements,” Toby notes. “Better blood pressure supports overall health, boosting energy, confidence, and quality of life.”