Managing High Blood Pressure with Exercise
Though it often comes without symptoms, high blood pressure is a serious medical condition that can lead to:
- Angina, or chest pain
- Congestive heart failure
- Dementia or other types of cognitive decline
- Heart attack
- Kidney disease
- Peripheral artery disease (PAD)
- Vision loss
If you have hypertension, there are several things you can do to help lower your blood pressure and manage the condition. Exercise, along with other healthy lifestyle changes, is often used as a first-line treatment for mild to moderate high blood pressure. Exercise is also beneficial for people who need medication for high blood pressure.
All types of physical activity have health benefits. Aerobic activity, for example, improves your overall cardiovascular health and increases your endurance. Regularly participating in resistance training exercises strengthens muscles and effectively reduces blood pressure on its own. If you have hypertension, you will benefit the most from a combination of aerobic exercise and resistance training.
Exercise Your Heart and Lungs with Aerobic Exercise
Aerobic exercise, sometimes called cardio exercise, is continuous movement involving large muscles, such as the arm or leg muscles. Continuous physical activity helps strengthen your cardiovascular system, including your heart and lungs. This type of exercise includes:
- Biking
- Participating in a step aerobics class
- Playing tennis
- Running
- Using an elliptical machine
- Walking briskly
Aim for 30 to 60 minutes of moderate to vigorous intensity aerobic exercise at least five days per week to help you manage hypertension. It’s okay to break the exercise up into 10 to 15-minute chunks if needed. Start slowly and gradually increase the intensity of exercise over several weeks. Before you begin a new aerobic exercise program, talk with your provider. Depending on your unique needs, they may recommend certain activities over others or a supervised exercise program to start.
Strength Training and Hypertension
A strength training program is an effective way to manage high blood pressure. In addition to helping you manage blood pressure, strength training or weight training can help you:
- Improve balance and flexibility
- Increase muscle mass
- Maintain a healthy weight
- Strengthen bones
Resistance training is most effective when you incorporate exercises that target all major muscle groups, including the:
- Abdomen
- Arms
- Back
- Chest
- Hips
- Legs
- Shoulders
To manage hypertension, participate in a moderate strength training program two to three times a week. It’s fine if you don’t notice changes in your blood pressure right away. It may take eight weeks or more to get the maximum benefit.
Weight training with barbells and dumbbells is effective, but it isn’t the only way to strength train. Bodyweight exercises, such as pushups and squats, also work well. Additionally, the effects of using exercise bands or weight machines are similar to the effects of using free weights. Use caution and begin with lower resistance before advancing.
If you’re new to resistance training, working with a personal trainer or physical therapist may be helpful. Talk with your provider about designing a strength training program tailored to your goals and needs.
Effects of Aquatic Exercise on Hypertension
Several types of aquatic or water-based exercises combine aerobic exercise and strength training. Even without weights, the resistance of the water can help build muscle. A variety of aquatic exercises can effectively lower blood pressure, including:
- Swimming
- Walking in the water
- Water aerobics
The pressure of the water during aquatic exercise affects how the body responds to exercise, decreasing heart rate and increasing the amount of blood flowing from the legs to the heart. One study comparing land-based aerobics with water aerobics showed that water aerobics resulted in larger decreases in systolic and diastolic blood pressure during the day with longer-lasting effects.
Aquatic exercise can also decrease anxiety, which may help you manage blood pressure. Plus, it’s easier on your joints than many out-of-water exercises.
Safely Starting a Hypertension Exercise Program
Exercise can help you manage high blood pressure and reduce your risk for cardiovascular disease. Still, it comes with risks. If you are new to exercising or returning to exercising after a long break, talk with your provider about how to start safely.
Your provider may suggest ways to lower the stress on your heart during a workout. They might also recommend working out at a certain intensity or time of day based on your demographics. For example, one randomized controlled study, where people were randomly chosen to exercise at different times of day, showed that a morning exercise routine may reduce blood pressure more effectively in women and an evening workout may be more beneficial for men. But it may be more important to exercise when you feel the most energetic or motivated so that you actually take the time to work out.
Whichever activities you choose, pick an exercise that you enjoy. Consider inviting a friend or family member to join you. You are more likely to stick to a routine you enjoy.
More to Read
- Strength Training for Weight Loss: Gaining Muscle and Losing Fat
- 9 Easy Ways to Fit Exercise Into Your Life
- It’s Time to Get Moving: How to Exercise for Heart Health
- How Exercise Can Boost Your Mood
Medically reviewed by Barbara Hillman, MS, MA, Clinical Manager, Cardiac & Pulmonary Rehab, UM Upper Chesapeake Medical Center
