Exercise to Lower Blood Pressure

Regular physical activity is one of the most effective ways to lower blood pressure naturally. Exercise can help you achieve and maintain a healthy weight, reduce stress levels, and improve overall cardiovascular health, all of which can contribute to lowering blood pressure.

Aerobic exercise, such as brisk walking, cycling, swimming, or running, can help lower blood pressure by improving the efficiency of the heart and blood vessels, as well as by reducing the stiffness of the arterial walls. Experts recommend getting at least 150 minutes of moderate-intensity aerobic exercise per week, spread over several days. This can be broken down into 30-minute sessions, five times per week, or 25-minute sessions, six days per week.

Resistance training, such as weightlifting, can also be beneficial for lowering blood pressure, as it can improve the elasticity of the arteries and reduce overall body fat. However, resistance training should be done in moderation, and with the guidance of a trained professional, as improper technique or excessive weight can lead to injury.

In addition to structured exercise, incorporating more physical activity into your daily routine can also help lower blood pressure. This can include taking the stairs instead of the elevator, walking or biking to work, or engaging in active hobbies, such as gardening or dancing.

Before beginning any new exercise program, it is important to consult with your doctor, especially if you have high blood pressure or any other health conditions that may be affected by exercise. It is also important to start slowly and gradually increase the intensity and duration of your workouts over time.