High blood pressure is often called a “silent killer” because it can lead to serious conditions such as cardiovascular disease, stroke, and kidney problems, and in severe cases, it can be life-threatening. Japanese pharmacist Masatoshi Kato has highlighted through his mother’s personal experience that strengthening thigh muscles can have a remarkable effect on controlling blood pressure. His mother began practicing squats at the age of 80 and continued until she was 90, maintaining an independent and healthy lifestyle without relying on any blood pressure medication.
In his book How to Lower Blood Pressure Without Medication, Kato explains that the thigh muscles act as a “pump” to help blood return to the heart. When thigh muscles are weak or legs are thin, blood can pool in the lower body, causing blood pressure to rise—even in individuals with a slim physique. After just a few months of training, Kato’s mother was able to perform ten consecutive squats without holding onto a chair, demonstrating the tangible benefits of lower-body strength training on blood pressure management.
For beginners, Kato recommends starting squats by holding onto the back of a chair for support. As strength improves, one can raise their hands to shoulder height and slowly squat, aiming for ten repetitions. For those with knee pain, repeatedly sitting down and standing up can also be an effective alternative to strengthen the legs.
Tetsuya Tanimoto, an internal medicine physician and director of the Tetsui Medical Association, told Josei Seven Plus that improving blood circulation is highly effective in preventing and managing high blood pressure. Better blood flow helps blood vessels stay flexible, and he particularly recommends stretching exercises. In addition to exercise, adopting healthy lifestyle habits is essential, such as reducing salt intake and eating potassium-rich fruits and vegetables to help the body eliminate excess sodium.
Tanimoto also stressed that overweight individuals often see a drop in blood pressure when losing weight. Ensuring 6–8 hours of quality sleep each night is another basic principle in maintaining healthy blood pressure.
