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Exercises to Lower Blood Pressure: Get Active for a Healthy Heart

Best Exercise for High Blood Pressure


Living with high blood pressure can be challenging, but the good news is that several simple lifestyle modifications can make a substantial positive impact. Exercise, controlled breathing, and modified diets are fantastic starting points for reducing blood pressure. 

In this article, we'll explore the benefits of exercise for high blood pressure, how it works, the recommended amount of activity, and other techniques to try. 

So, let's dive in and discover how to take charge of your blood pressure and improve your overall well-being.

Is Exercise Beneficial for High Blood Pressure? 

Exercise and blood pressure have a fascinating connection. Numerous studies have shown that regular physical activity can significantly help lower blood pressure levels. When you exercise, your heart strengthens, and your blood vessels become more elastic, allowing blood to flow more freely. Additionally, exercise helps reduce stress and anxiety, which can contribute to elevated blood pressure.

Why and How Exercise is Good for High Blood Pressure

Exercise offers a multitude of benefits for high blood pressure management. Firstly, it improves blood flow and circulation throughout your body, ensuring that your heart receives the oxygen and nutrients it needs to function optimally. Secondly, exercise strengthens your heart muscle, enabling it to pump blood more efficiently with each beat. The more your heart strengthens, the less effort it requires to circulate blood, which can lead to a decrease in blood pressure. Bonus: exercise promotes the release of endorphins, those feel-good chemicals that boost your mood and enhance overall well-being!

How Much Exercise is Needed? 

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic activity per week. When it comes to lowering blood pressure, consistency is key. Aim for 30 minutes of aerobic exercise most days a week, combined with strength training exercises two to three times a week. Listen to your body and gradually increase the intensity and duration of your workouts over time. As with any exercise, it’s best to start small and work up to more intense workouts.

The Importance of Consistency

Consistency is the secret ingredient for successful blood pressure management through exercise. By making exercise a regular part of your routine, you create a positive habit that supports your long-term health goals. However, facing obstacles along the way is expected, such as a lack of motivation or time constraints. So instead, find activities you genuinely enjoy, seek support from friends or fitness communities, and remember to celebrate your progress, no matter how small. Your dedication and consistency will pay off in the long run. You got this!

Common Reasons to Lower Blood Pressure

There are several reasons why individuals choose to prioritize blood pressure management. Lowering your blood pressure can have significant health benefits and improve your overall quality of life. Here are some common reasons to focus on blood pressure reduction:

  • Take charge of your health: Managing your blood pressure is a proactive step towards better health and well-being. You control an essential aspect of your cardiovascular health by actively monitoring and controlling your blood pressure.
  • Reduce the risk of heart disease and stroke: Lowering your blood pressure can significantly decrease the chances of developing severe health conditions, keeping your heart and blood vessels in better shape.
  • Family history of high blood pressure: If you have a family history of high blood pressure, you may be at an increased risk of developing the condition. Taking measures to lower your blood pressure can help break the cycle and reduce the likelihood of future complications.
  • Optimal overall well-being: Lowering your blood pressure promotes overall well-being. When your blood pressure is within a healthy range, you may experience increased energy levels, improved sleep quality, enhanced cognitive function, and a better overall quality of life.
  • Support other aspects of your health: Lowering your blood pressure can positively affect your health. For example, it can improve kidney function, reduce the risk of vision problems, and enhance your body's ability to heal and recover.
  • Enhance longevity: By maintaining healthy blood pressure, you are contributing to a longer and healthier life. 

Remember, it's essential to consult your healthcare provider for personalized advice and guidance regarding your blood pressure management.

Exercises Known to Reduce Blood Pressure

There’s a wide variety of options to fit your unique lifestyle when it comes to exercises known to reduce blood pressure. So grab your workout gear, find a gym near you, and choose an activity you love that also benefits your mind and body! Here are some activities you can incorporate into your new routine:

  • Brisk walking and hiking: Lace up your shoes, hit the pavement, or venture into nature with a hike. Both activities get your heart pumping while being low-impact and easily accessible.
  • Cycling or using a stationary bike: Hop on a bicycle or a stationary bike and enjoy the benefits of aerobic exercise without putting excessive strain on your joints.
  • Walking on a Treadmill: Whether on a treadmill at the gym or even an under-desk treadmill, walking consistently is one of the best exercises to lower blood pressure. If you have access to a treadmill or a walking desk, take advantage of these tools to get your steps in while staying active throughout the day.
  • Weight training: Use strength training exercises like lifting weights or resistance bands to build muscle and enhance your overall physical fitness.
  • Swimming: Dive into the pool and enjoy the low-impact, full-body workout that swimming provides. It's gentle on the joints while working your cardiovascular system effectively.
  • Dancing: Put on your favorite music and let loose! Dancing is a fun and engaging way to get your heart rate up and improve your cardiovascular health.
  • Yard work and gardening: Get your hands dirty and tend to your garden or engage in yard work. Don’t have a yard? Join a community garden. This usually comes with the benefit of fresh vegetables and a new community. These activities not only provide physical benefits but also connect you with nature. 

Other Techniques to Try

In addition to exercise, controlled breathing exercises can play a role in lowering blood pressure. Techniques such as deep breathing, guided breathing exercises, and meditation can help reduce stress and promote relaxation. Managing stress through practices like yoga, mindfulness, or engaging in hobbies you enjoy can also contribute to overall well-being and blood pressure control.

With over 100 million Americans experiencing some level of high blood pressure, taking action to reduce blood pressure is crucial. By incorporating exercises known to lower blood pressure, such as brisk walking, cycling, weight training, or swimming, along with other techniques like controlled breathing and modified diets, you can take charge of your health and improve your overall well-being. 

So, lace up those sneakers, find activities you love, and get moving. Not sure where to start? Browse Planet Fitness' App for free workouts from top trainers. Your heart will thank you, and you'll be on your way to a healthier, happier life.