Exercise to Lower Your Blood Pressure

In fact, regular exercise may reduce risk of high blood pressure by 50% and of stroke by 27%. You may even be able to take fewer medications.

How to Exercise If You Have High Blood Pressure

Exercise can fall into three categories: cardio, strength training, and flexibility and balance exercises. Each is necessary, but cardio (or aerobic) exercise shows the most benefit when it comes to lowering high blood pressure.

Cardio is short for cardiovascular, which means it relates to the heart and blood vessels Cardio gets your heart rate up. It improves circulation, which lowers blood pressure and helps the heart function.

Walking is a form of cardio that’s a good place to start for many people. Regular walking can get your heart rate up and your blood pressure down. Research found that people who took more steps daily, as tracked by their smartwatch, had lower blood pressure on average than those taking fewer steps.

According to other research, your blood pressure decreases after exercise for up to 24 hours. Over time, this can lead to a significant decrease in your risk of high blood pressure and cardiovascular disease.

Other types of cardio exercise to improve your heart health and strengthen your heart muscle include:

• Running
• Swimming
• Cycling
• Playing tennis
• Dancing
• Skipping

How Much Exercise Do You Need?

According to the American Heart Association (AHA), most adults should aim for 150 minutes of moderate activity or 75 minutes of vigorous aerobic activity each week. You can space out your minutes throughout the week. So for example, you can do moderate cardio for 30 minutes on five days.

Add in resistance or strength training on two days of the week.

Intensity and Target Heart Rate

To gauge your intensity, see whether you can speak while exercising. If you can speak briefly but can’t have a long or comfortable conversation, there’s a good chance that you’re on target for moderate exercise. Ramp up the intensity from there if you’re striving for vigorous exercise.

You can also invest in a heart rate monitor if you want to get an accurate picture of your level of exertion.

The AHA suggests that moderately intense exercise should target 50% to 70% of your maximum heart rate (Maximum heart rate is about 220 minus your age). High-intensity activity should target 70% to 85% of your maximum heart rate.

Exercising at or above your maximum heart rate can be dangerous.

Ways to Exercise Safely

Before you begin, there are some things to keep in mind.

1. Check with Your Provider

Most people with hypertension can exercise safely, but it’s a good idea to speak to your doctor before you start any new physical activity.

Know that exercise makes your blood pressure rise for a short period of time. Generally, this is nothing to worry about, and when you stop the activity, your blood pressure should decrease.

2. Go Slow

When you exercise, notice how your body feels. It may take some adjustment and time before your body gets used to it. That’s normal.

3. Monitor Your Progress

The best way to know if your exercise regimen is helping is to check your blood pressure regularly at home using a blood pressure monitoring system, as well as regular checks when you visit your healthcare provider.

When monitoring your blood pressure at home, you’ll get the most accurate results if you check before you exercise. If you want to check your blood pressure after exercise, wait at least 30 minutes after your exercise session has finished.

4. Know When to Stop

If you experience any of the following symptoms, stop exercising and call the doctor:

• Shortness of breath
• Fast or irregular heartbeats
• Pain or pressure in your chest, shoulder, arm, neck, or jaw
• Lightheadedness, weakness, or dizziness

If these symptoms are severe, seek emergency treatment right away.

Getting Started with Exercise for Hypertension

Whatever you choose, try to make it fun. You have a better chance of sticking with something you enjoy. Physical activity is one of the best things you can do to lower your blood pressure, so know that every step you take is a step in the right direction.