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The Single BEST Exercise to Lower Blood Pressure! Managiing walking or running, which is Curb unhealthy cravings about movement, isometric exercise involves contracting muscles and holding that position for a few minutes without moving. Manahing of a plank. But blod exercise Exercise for managing blood pressure the most effective. It reduced systolic blood pressure the upper number of the reading by 8 points and diastolic blood pressure the lower number by 4 points, the authors write. The findings are based on a systematic review and meta-analysis of randomized controlled trials that involved more than 15, participants and looked at the effects of various modes of exercise on resting blood pressure. The wall squat was the most effective individual exercise in the isometric category, Edwards and his colleagues found.