Are There Exercises to Lower Blood Pressure?

Does Exercise Lower Blood Pressure?

In a word, yes! Exercise does lower blood pressure. As a matter of fact, exercise can lower your blood pressure as much as many drugs, an average of 5-10 mm/hg for the systolic (top) number. Regular exercise will also help keep blood pressure healthy as you get older. This effect lasts as long as you exercise. Be aware that you must exercise for several months before you begin to see big changes in your blood pressure. It’s not an overnight fix. Still, if exercise can reduce or even eliminate your need for blood pressure medications, it’s well worth the effort.

Make it Cardio!

Does it really matter what kind of exercise you do? Exercises to lower blood pressure must be aerobic in nature. Aerobic, or cardiovascular exercise is any form of exercise that makes you breathe hard. This could be swimming, jogging, tennis, or even walking. I recommend a daily walking program for those who are new to exercise. It’s easy, requires little more than a good pair of walking shoes, and you can do it most anywhere.

A Walking Workout for Beginners

Here’s an easy way to get started with a blood pressure lowering walking workout. Walk at the same time each day. This will help you develop a habit. Soon, walking will be a part of your daily routine and you won’t want to miss it. Try walking every evening after dinner. Give yourself about an hour for your food to settle, then venture out for a 30 minute walk. Walk at a pace where you can still talk but would rather not. This is a moderate level of exercise. If you get too short of breath, slow down a bit. Plan to walk most days of the week, starting at 30 minutes, and increasing to 60 minutes over time. Wear comfortable, loose clothing, and walking shoes.

Check with Your Doctor

Before you start any exercise program, check with your doctor. Let your doctor know that you are planning to participate in exercises to lower blood pressure. Once you get your doctor’s ok, watch for signs of trouble. Stop exercising and go to your nearest emergency room if you experience any of the following:

1. Dizziness or feeling faint.

2. Chest pain or a feeling of tightness in your chest.

3. Arm, shoulder, or jaw pain.

4. Irregular heart beat or rapid heartbeat that doesn’t slow down quickly upon stopping exercise.

5. Severe shortness of breath

6. Excessive fatigue beyond what is normal for the amount of exercise.