Answered by SecondMedic Expert
General Physician · General Physician
Exercise is one of the best ways to lower high blood pressure. High blood pressure, or hypertension, is a major risk factor for developing stroke, heart disease and kidney disease. Regular exercise has been shown to reduce systolic and diastolic readings over time and can help significantly reduce your risks associated with high blood pressure.
The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity five days per week for managing hypertension, as well as two days dedicated to strength training. Engaging in physical activities like walking, jogging, swimming or biking can be effective ways to lower your blood pressure. In addition to regular cardio exercises focusing on resistance training can also be beneficial in reducing your high BP levels. The goal is to work at 65-85% of your target heart rate for 15 minutes at a time for three sessions per week focusing on all major muscle groups including arms legs back and chest exercises such as pushups pull ups squats bicep curls tricep dips lunges etc..
It’s important when engaging in any type of physical activity that you take it slow and steady while listening closely to what your body needs. Start with shorter workout times (10 minutes) if need be until you slowly build more comfortable endurance levels before extending the duration of each exercise session up further into the recommended guidelines (30 – 60 min/day). It's also essential that you stay hydrated during exercise by drinking plenty of water throughout every session which can help control blood pressure levels even more effectively!
