Get stronger without going anywhere.
Minutes a week, right where you are.
A 10-minute activity plan for adults who check their blood pressure at home. Guided wall-squat holds and gentle step goals that build confidence. Track your numbers and share them with your clinician.
Free for 3 weeks · no card · your data stays on your device
Regular physical activity, as part of a healthy lifestyle, may help you live well with high blood pressure.
Illustrative example data · *not a typical or expected result
What you'll do this week
Mon · Wed · Fri
2 × 1-minute wall-squat holds, at a comfortable height.
Daily
A step goal of your own baseline + 500.
Morning & evening
2 home BP readings, the AHA way. They stay on your device.
Sunday
A 10-second confidence check.
Free for 3 weeks · no card · your data stays on your device
How it works
Deliberately easy in week 1. Progress only when it feels right. Rest days never break your streak.
Check in safely
A 2-minute ACSM-style readiness check tells you whether to start now or get a quick OK from your clinician first.
Hold, breathe, done
Guided wall-squat holds with a timer, buzz and tone cues, and an effort check. Starts at 2 × 1 min; builds to 4 × 2 min, 3× a week.
Move a little more
Step goals that grow from your own baseline, plus 1–2 minute 'exercise snacks' you can do anywhere.
See it, share it
Log home BP the AHA way, watch your trends, and print a clean report to bring to your next visit.
Want to look first? See a demo patient · Works offline once installed to your home screen.
Small dose. Serious science.
Our plan is built from published research on exercise and blood pressure. mmHg figures are study-population averages, not a prediction or promise of your individual results.
Study-population average: resting BP difference with isometric exercise across 270 RCTs (15,827 participants). Wall squats showed the largest systolic difference (−10.5 mmHg).
↗ Edwards et al., BJSM 2023
The typical isometric protocol in those trials: about 30 minutes of total work per week. That's our anchor dose.
↗ Edwards et al., BJSM 2023
Average difference reported in guideline evidence for isometric resistance training (study populations, not a prediction for you), per the 2025 AHA/ACC guideline (vs ~4–7/3–4 aerobic).
↗ 2025 AHA/ACC Guideline
Where step-count benefits plateau for adults 60+ (8–10k for younger adults). The biggest gains happen at the low end.
↗ Paluch et al., Lancet Public Health 2022
Short bursts of vigorous everyday activity in non-exercisers were associated with better outcomes (observational).
↗ Stamatakis et al., Nature Medicine 2022
Self-efficacy (confidence) is the most consistent personal correlate of physical activity. So we measure it, and build it.
↗ Choi et al., systematic review of reviews
Hold Steady's 12-week ladder is our own synthesis of this literature and has not itself been evaluated in a clinical trial.
Never exercised? Perfect. This was built for you.
- ✓Sessions under 15 minutes, at home, no gym, no gear.
- ✓Week 1 is designed so you can't fail. Confidence first.
- ✓Log morning and evening readings; we average them for you.
- ✓Clear safety rules: we'll tell you when to stop and call your clinician.
- ✓Celebrate milestones, forgive missed days, restart anytime.
“I finally know what to do, and I can see my numbers.”
The feeling we're designing for (concept copy, not a testimonial)
Why I built this
I'm Michael, a pharmacist.
Patients ask me, “What exercise should I do with my blood pressure?” The pharmacy counter is the wrong place for a 12-week plan, so I built one: short, safe, cited, and easy to share with your clinician.
I'm the founder, so I'm biased. That's why every claim links to its source.
Illustrative. Reports display patient-entered data and contain no treatment or medication recommendations.
The exercise prescription layer for your hypertension panel.
Refer patients to a structured, evidence-informed 12-week activity start. Get back a one-page summary of home BP averages, adherence, and functional tests, so the next conversation starts with data. Clinical decisions stay with you.
- • AHA-protocol home BP averaging with flagged readings
- • ACSM-style screening and clearance hand-off form
- • Roadmap: clinic dashboard, RPM/RTM-ready documentation, FHIR export
Your first 12 weeks start here.
Free for 3 weeks · no card · your data stays on your device
Not ready yet? Get occasional updates.