High blood pressure, or hypertension, is a risk factor for heart disease and stroke. It’s defined as having a systolic pressure (the top number) greater than 130 mmHg or a diastolic pressure (bottom number) greater than 80 mmHg.
Fortunately, there are many ways to manage or prevent it. Exercise is one of the best ways to lower blood pressure naturally. Some studies suggest that it can be as effective as medications. The key is to exercise regularly and practice other healthy lifestyle habits.
Exercises you can try include:
10 minutes of brisk or moderate walking three times a day
Exercise lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily. The effects of exercise are most noticeable during and immediately after a workout. Lowered blood pressure can be most significant right after you work out.
Health professionals theorize that the ideal way to combat high blood pressure might be to break up your workout into several sessions throughout the day. In fact, one study found that three 10-minute walks a day more effectively prevented future blood pressure spikes than one 30-minute trek per day.
30 minutes a day of biking or stationary cycling or three 10-minute blocks of cycling
The same reasoning applies here as it does for walking.
Hiking
The muscle power needed to climb a road on an incline, a hill or a mountain can help you achieve a greater level of fitness. Physical activity such as hiking can lower blood pressure up to 10 points.
Desk treadmilling or pedal pushing
Blood pressure readings were even more optimal in a study when participants ambled along at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour or pedaled stationary bikes under a desk for at least 10 minutes every hour.
Weight training
Although it sounds counterintuitive, weight training or lifting can reduce blood pressure. Strength training actually raises blood pressure levels temporarily but can help overall fitness, which will improve blood pressure levels as well.
Swimming
This form of exercise can be beneficial in controlling blood pressure in adults 60 and older, another study found. Over a period of 12 weeks, swimmer participants gradually worked their way up to 45 minutes of continuous swimming at a time. By the end of the study, the swimmers had reduced their systolic blood pressure by an average of nine points.
Dancing
Dancing is a fun recreational activity, but it can also be an effective workout that helps you achieve health and fitness goals. Moderate-intensity dance workouts may increase aerobic capacity and lower the risk of heart disease. A review found that aerobic exercise, including dancing, reduced systolic and diastolic blood pressure in adults with hypertension.
From hip-hop to modern dancing, there are many styles to choose from. Zumba, for example, is a popular Latin-inspired cardio dance workout. It’s been linked to lower blood pressure and triglycerides. Triglycerides are a type of fat in the bloodstream. Zumba classes might be a good place to start if you don’t enjoy more traditional cardio workouts.
No matter which cardio dance style you choose, be sure to move your body at moderate intensity to reap the benefits.
Wall sits
The wall sit exercise engages the glutes and quadriceps. Practicing this move can help you learn proper form for squats.
- Step 1: Stand with your back against a wall and your feet a few inches away from the wall.
- Step 2: Engage your core, and lower down until your body forms a chair position with your back flat against the wall, knees bent at a 90-degree angle, and thighs parallel to the floor. Make sure your knees don’t extend past your toes.
- Step 3: Hold the position for 10-15 seconds. Keep your core tight and your back pressed against the wall. You can increase the hold time as you get stronger.
Planks
A plank is a total-body exercise that can strengthen the core. Beginners can start with a forearm plank to learn proper form and build strength.
- Step 1: Start facedown on the floor in a modified plank position, supporting your weight on your forearms. Keep your elbows under your shoulders, and curl your toes.
- Step 2: Draw your belly button up toward your spine to engage your core. Squeeze your glutes to ease any strain on your lower back. Your body should form a straight line from your head to your heels.
- Step 3: Hold the plan for 10-30 seconds before relaxing and lowering to the floor. Remember to breathe.
Stress ball squeeze
Poor grip strength has been linked to an increased risk of heart disease, stroke, and death. This seemingly simple exercise is a great way to improve grip strength. All you need is a foam stress ball or tennis ball.
- Step 1: Hold a stress ball, and bend your elbow to a 90-degree angle with your palm facing up.
- Step 2: Squeeze the ball as hard as you can for 5-10 seconds.
- Step 3: Repeat 10-15 times, then switch to the other hand.
