You might be wondering if taking medication is necessary to control high blood pressure or does exercise lower blood pressure. Altering one’s lifestyle and being active is essential for managing high blood pressure. Maintaining an active lifestyle and exercising regularly can definitely lower your blood pressure. Controlling blood pressure may help avoid, postpone, or reduce the need for medication.
High blood pressure can be lowered by roughly 5 to 8 mm Hg with regular aerobic activity. To prevent blood pressure from increasing again, it’s critical to continue exercising. Generally speaking, try to get in at least 30 minutes of moderate exercise each day.
Additionally, exercise can help prevent slightly raised blood pressure from becoming high blood pressure, or hypertension. Regular exercise can help people with hypertension lower their blood pressure to safer levels. 
Aerobic activities including walking, jogging, cycling, swimming, and dancing can all help reduce blood pressure. High-intensity interval training is another beneficial form of exercise. Short bursts of vigorous action are interspersed with periods of less strenuous activity in this kind of training.
Blood pressure can also be lowered by strength training. At least two days a week should be dedicated to strength training activities. Consult a healthcare provider about starting an exercise regimen.
How Does Physical Activity Or Exercise Reduce Blood Pressure?
Frequent exercise strengthens the heart. More blood may be pumped with less effort by a stronger heart. Consequently, the force acting on the blood vessels decreases. Blood pressure is lowered as a result.
Millimeters of mercury (mm Hg) are used to measure blood pressure. The blood pressure reading is two numbers. The systolic pressure is the highest figure. The diastolic pressure is indicated by the lowest value.
Normal blood pressure is less than 120/80 mm Hg, according to the American Heart Association and the American College of Cardiology.
Both the top and bottom blood pressure readings can be lowered by increasing physical activity. It’s unclear how much lower. Research indicates decreases of 4 to 10 mm Hg systolic and 5 to 8 mm Hg diastolic.
Maintaining a healthy weight is also aided by regular exercise. Losing even five pounds, or roughly 2.3 kilos, can lower blood pressure if you are overweight.
The effects of regular exercise on blood pressure take around one to three months to manifest. The advantages only last as long as you keep working out.
What Is The Recommended Amount Of Exercise?
Aim for 75 minutes of strong aerobic activity or at least 150 minutes of moderate aerobic activity each week. A mix of the two could be used. Make an effort to work out most days of the week.
Work your way up to this aim if you’re not used to working out. Your workout can be divided into three 10-minute blocks. You get the same advantage from this as from a single 30-minute session.
Aerobic activity is defined as any activity that raises heart and breathing rates. Here are a few examples:
- Active sports like tennis or basketball.
- Riding a bicycle.
- Going up stairs.
- Dancing.
- Gardening, which includes leaf raking and grass mowing.
- Running.
- Swimming.
- Strolling.
The most heart-healthy advantages appear to come from combining weight training with aerobic exercise.
Try to take five to ten-minute breaks every hour to stretch and move if you spend a lot of time sitting down. Sedentary, or inactive, lifestyles are associated with a number of chronic illnesses, including hypertension. To incorporate some activity into your day, set a reminder on your computer or phone. Try going for a short stroll.
Here are some exercises that you can try to lower your blood pressure:
Three Times A Day, Spend Ten Minutes Walking Vigorously Or Moderately
By making blood vessels less rigid and allowing blood to flow more freely, exercise decreases blood pressure. Exercise’s effects are most apparent during and right after a workout. The greatest noticeable drop in blood pressure can occur immediately following an exercise session.
Experts speculate that dividing your exercise into multiple sessions throughout the day may be the best strategy to lower blood pressure. Three 10-minute walks a day really avoided future blood pressure surges more effectively than one 30-minute journey every day, according to one study.
Cycling For 30 Minutes A Day, Stationary Cycling, Or Three 10-Minute Bursts
The same logic that applies to walking also applies here.
Trekking
You can increase your level of fitness by using the physical force required to climb a road on an incline, hill, or mountain. Hiking and other physical activity can reduce blood pressure by up to 10 points.
Pedal Pushing Or Desk Treadmilling
In one study, blood pressure readings were even better when individuals pedaled stationary bikes beneath a desk for at least ten minutes each hour or walked at a leisurely pace of one mile per hour on desk-based treadmills.
Conclusion
Does exercise lower blood pressure? Yes, your blood pressure will drop all day long if you regularly exercise. In addition to lowering blood pressure, regular exercise lowers your risk of heart disease, diabetes, obesity, renal failure, osteoporosis, gallstones, and many types of cancer, including breast and colon cancer.
Additionally, it prolongs your life, enhances your mood, and safeguards your cognitive abilities. There isn’t yet a medication that can provide you with all those health advantages. Additionally, while exercise is free, medicines are expensive.
