High blood pressure, also known as hypertension, is a chronic health condition that occurs when the pressure of blood against the artery walls is consistently higher than normal. Blood pressure is measured by two numbers:
- Systolic blood pressure (top number): is the pressure when the heart contracts to push blood throughout the body.
- Diastolic blood pressure (bottom number): is the pressure when the heart is at rest between beats.
According to the recommendations of the World Health Organization (WHO) and cardiovascular organizations, blood pressure is considered high when: Systolic blood pressure ≥ 140 mmHg, and/or diastolic blood pressure ≥ 90 mmHg.
Regular exercise is one of the most effective ways to control high blood pressure naturally. However, it’s not just the type of exercise you choose, but the time of day you exercise that can make a significant difference in managing your blood pressure and maintaining long-term heart health.
What is the best time of day for people with high blood pressure to exercise?
The answer isn’t set in stone for everyone, but based on research and clinical experience, morning and evening both offer specific benefits.
1. Benefits of morning exercise
Many experts recommend that people with high blood pressure start their day with a gentle or moderate exercise routine.
Here are the main benefits of exercising in the morning:
1.1. Controlling blood pressure throughout the day
Exercising in the morning (preferably before 9am) has been shown to lower blood pressure throughout the day. Some studies have shown that early morning exercise can reduce systolic and diastolic blood pressure by 10 to 15 mmHg over the next 24 hours. This is especially important for people with morning hypertension (a sudden increase in blood pressure after waking up).
1.2. Increase energy and spirit
Exercising in the early morning helps stimulate blood circulation, increase oxygen flow to the brain, thereby improving alertness and mood. You may feel more energetic and focused in your work and daily activities.
1.3. Establish good habits
Maintaining a fixed schedule for morning exercise will make it easier for you to form and maintain an exercise habit. When exercise becomes a natural part of your daily schedule, you are less likely to skip it because you are busy or tired at the end of the day.
2. Benefits of Exercising in the Evening
Although not as often mentioned as in the morning, evening exercise also has many positive points, especially for busy people or those who have difficulty waking up early.
Here are the main benefits of exercising in the evening:
2.1. Reduce stress and anxiety
Exercising after work is a great way to relieve stress and calm the mind after a long stressful day, thereby contributing significantly to stabilizing blood pressure. Exercises such as walking, yoga, light cycling or Tai Chi can help the sympathetic nervous system “slow down”, thereby reducing pressure on the heart and blood vessels.
2.2. Improve sleep
Some studies show that light exercise at the end of the day can help you sleep better and deeper, which indirectly helps stabilize blood pressure while sleeping. However, you should avoid high-intensity exercises close to bedtime, as they can keep the body awake and make it difficult to fall asleep.
What is the best time to choose?
There is no single “golden time” that works for everyone. The optimal choice depends on each person’s personal schedule, physical condition, and body response.
If you tend to have high blood pressure in the morning, light exercise (walking, yoga, stretching) right after waking up can help regulate blood pressure effectively.
If you feel sluggish in the morning, then exercising in the afternoon or early evening is a more suitable choice, as long as it is not too late and not too vigorous.
Whichever time you choose, maintain regular exercise for at least 150 minutes per week according to medical guidelines for the best results.
