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How Exercise Can Lower Blood Pressure

Exercise is a great way to improve your overall health, and it can also help to lower your blood pressure. Here’s how exercise works to lower blood pressure:

• Exercise helps to make your heart stronger. A stronger heart can pump blood more efficiently, which reduces the amount of work that your heart has to do.

• Exercise helps to widen your blood vessels. Wider blood vessels allow blood to flow more easily, which also reduces blood pressure.

• Exercise helps to reduce stress. Stress can raise blood pressure, so reducing stress can help to lower blood pressure.

The Type of Exercise That Works Best

Any type of exercise that gets your heart rate up can help to lower blood pressure. Some of the best types of exercise for lowering blood pressure include:

• Aerobic exercise, such as walking, jogging, swimming, or biking

• Strength training, such as lifting weights

• Yoga

• Pilates

• Tai chi

How Much Exercise Do You Need?

The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. You can also do a combination of moderate- and vigorous-intensity activity.

In addition to aerobic activity, adults should also do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week.