When your doctor tells you that you have high blood pressure, the news can come with all sorts of recommendations, such as avoiding stress, eating healthy foods and exercising — as you guessed.
But what does exercise have to do with blood pressure and what activities help the most?
Simply put, high blood pressure occurs when your blood pressure is consistently above normal.1 If it is too much, it can compromise your heart rate and cause some heart disease, such as high blood pressure and heart attack. The good news is that there are ways to keep blood pressure normal. Lowering blood pressure begins with a healthy diet, exercise training (such as aerobic exercise) and regular blood pressure monitors. But as your heart achieves fitness through physical activity, it pumps blood more efficiently through your body, ultimately lowering your blood pressure levels.
Fortunately, a variety of exercises can help lower blood pressure — meaning you can choose the type of movement you enjoy the most. Regardless of the activity you choose, aim for at least 30 minutes each day and prepare to practice to improve your heart health.2
# 1 walking
You may not think of walking as exercise, but it is one of the most natural and accessible forms of physical activity available.
To get started, all you need to do is choose the path of your choice by wearing a pair of comfortable and supportive shoes. If you face adverse weather, you can hit the treadmill, an indoor track or a turf field instead.
Walking satisfies two indicative factors for blood pressure-lowering exercise. These include:2
- Increase your heart rate and breathing rate
- Remove sustainably for at least 30 minutes
If you want to sweat or add extra challenge, bring a pair of light dumbbells to pump. Or, just increase your speed and focus on the feeling of your muscles contracting and relaxing.
# 2 Running
Regardless of your speed, running can be an amazing way to increase your heart rate, exercise your lungs and strengthen your heart. At the same time, you will also employ large muscle groups in your legs.
For all these reasons, running can be a great activity to help lower your blood pressure.2
Wondering where to run? Depending on where you live, you may have several options:
- On soft-surface trails and crushed gravel paths
- On a treadmill
- On paved roads or sidewalks around you
- Track or indoor turf field
Overall, running is more of a high-impact activity than walking এবং and if you’re new to this type of exercise, it may take some time to work your patience. Try walking and running for a few minutes alternately until you can run for long distances. The good thing about running is that as long as you have a route, you can easily fit it into your schedule. It can be a morning or evening workout.
# 3 Swimming
If you are looking for ways to lower your blood pressure which is also gentle in your joints, swimming may be a suitable option. When swimming, you can increase your heart rate while protecting your knees, ankles and back.
Since you can change your stroke, swimming itself provides a world of diversity.
There are four major swimming strokes:3
If you are unfamiliar with swimming strokes, you can still enjoy pool exercises. Move or swim as you see fit — or try raising your heart rate by aqua jogging.
To juggle an aqua, fasten a flotation belt around your waist and move at a brisk pace. You will have the advantage of running on the ground without putting pressure on your joints.
# 4 Weightlifting
Weightlifting is not only a form of strength training, but also resistance training. With the right approach, weightlifting can be a great way to lower your blood pressure. However, keep in mind that the goal is to exercise your heart — that is, you will want to use weightlifting as a form of cardio activity rather than energy-building.
Instead of the maximum amount of weight you can lift for a given exercise, choose more repetitive and lighter weights.
Handheld weights such as dumbbells, kettlebells and velcro arm weights are suitable for light-weight, high-repetition sequences such as:
If you’re not sure where to start, you can start with team training where you can develop some guidance from a trainer in your gym and a series of thirty-minute weight-lifting exercises. With an instructor, you can work your way up from slow to moderate-intensity exercise. If necessary, you can increase the number of repetitions or the size of the weight to add more intensity.
# 5 Dance
Want to lower your blood pressure while jamming to your favorite tune? Like dance classes, or group training sessions Zumba class Which includes music and dance moves, offering a fun way to break a sweat (or break-dance) and boost your heart rate.
You can set a timer and dance with the exercises on your go Playlist In the house. But if you want a little more guidance, consider finding a group class at your gym or community center. Sometimes, following the lead of your enthusiastic gym instructor is the way to find motivation and strength.
Bring a friend and a fun outfit, and your thirty-plus minutes will fly by the activity.
# 6 Trying a new game
The exercises listed here are a great place to start – but don’t be afraid to try something new. As long as one activity raises your heart rate, it is a major option to help lower your blood pressure.
Better yet, recreational sports offer a great way to exercise, have fun, And Stay inspired Check out your city’s recreational leagues for sports that keep you moving, such as:
Unless you’re on the move several times a week, these team activities can help you find your way to fitness — and maybe even make some friends along the way.
It is important to remember that exercise alone is not enough. It is not harmful to consult your doctor if you need blood pressure medication to lower your blood pressure levels.
Find fitness and community with Choose Fitness
Of all these exercises, there should be the best exercise for you that helps you reach your goals. When exercising consistently, it usually takes one to three months to notice a difference in the number of your blood pressure until you reach your target heart rate.2 To further strengthen your fitness efforts, however, you can rely on a reliable resource – a high-quality gym.
When you sign up for a membership Choose Fitness, you will have a built-in fitness support system that you need to work consistently. If you are afraid to try these new games by yourself, you can too Group exercise classes, So you are not afraid. And being in a workout class for newcomers helps you gain confidence because you’re with other newcomers like you. Since we work in different states, you can easily search “choose” Jim near me“
Also, you can choose our new and well-maintained equipment to become a well-oiled fitness machine. From individual cardio sessions to group training circuits on the rowing machine, there will be exercises of your choice to lower your blood pressure and gain.
Join Chuze Fitness and discover a community that brings you back to the gym day after day.
Annie Choose is vice president of fitness at Fitness and oversees the group fitness and team training departments. He had a 25+ year career in club management, personal training, group exercises and coach training. Annie lives in San Diego, CA with her husband and son, and enjoys hot yoga, snowboarding and everything.
- AHA Journals. Aerobic exercise lowers blood pressure in resistant hypertension. https://www.ahajournals.org/doi/10.1161/hypertensionaha.112.197780
- Mayo Clinic. Exercise: A drug-free procedure to reduce high blood pressure. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
- The world of swimming. Comparisons and contrasts: Four major swim strokes. https://www.swimmingworldmagazine.com/news/comparing-and-contrasting-the-four-main-swimming-strokes/
- CDC. Symptoms and causes of high blood pressure. https://www.cdc.gov/bloodpressure/about.htm