16 Exercises To Lower Blood Pressure

The best workout to start off this list is with something as simple as walking, an activity we do every day. Regular walking for 30 minutes may lead to better cardiovascular health.

The more we walk, the better our blood flows, which ultimately takes the pressure off the artery. This can help bring down both our diastolic and systolic blood pressure.

When you think walking is not intense enough, then you may always try jogging. Jogging is like running but at a slower or leisurely pace.

By jogging for 30-40 minutes everyday, our heart could pump blood more efficiently. A jog might strengthen the heart muscles and allow the blood to get pumped with less effort, hence managing hypertension.

Diving into the pool may be the most refreshing method to keep our hypertension in check. This full-body workout can help strengthen the heart muscles. Its rhythmic movement can improve circulation.

Moreover, the calming effects of water can also aid to reduce stress in a swimmer. Hence, try the famous freestyle strokes or go for pool exercises like aqua jogging.

Cycling is a wonderful cardio workout that may help lower the blood pressure. Pedaling in the wilderness for 20 minutes is enough to bring our blood pressure down.

Remember that if you're new to cycling, taking basic classes is super important before venturing out on your own.

This full body workout is not only fun, but it also keeps the heart healthy. As we move to the music's beat, our heart rate elevates and stress reduces.

So, enroll in some nearby Zumba, Salsa, or Hip-Hop classes to get that blood pressure reduced while having good entertainment.

Rowing workout features gliding across the water in a boat. This simple activity is a great way to promote cardiovascular health by increasing heart efficiency and reducing arterial strain.

Moreover, it offers meditative power, reducing stress and bringing a sense of calm within us.

Giving 20 minutes of your time for  HIIT exercises 3-4 times per week can efficiently help lower blood pressure. HIIT can improve endothelial function, which helps reduce arterial stiffness.

A study by Revista Medica de Chile Journal in Sep 2017 also found that HIIT workouts helped to significantly reduce the systolic blood pressure. 

Yoga is another wonderful method to lower our hypertension. Filled with a plethora of breathing techniques, physical positions, and meditative poses, consistent yoga practice can increase our circulation and reduce stress.

Asanas like child’s pose and downward-facing dog can promote better circulation. Meanwhile, deep breathing asanas can activate the parasympathetic nervous system.

Did you know that Pilates can be a powerful weapon to combat high blood pressure? These low-impact workouts focus on relaxing the body through controlled movements and deep breaths.

A study published in the Journal of Human Hypertension in Feb 2024 also reported that Pilates is safe for hypertensive patients and can help manage both systolic and diastolic blood pressure.

Lifting weight is not only about getting physically stronger - it’s also about lowering the blood pressure as well. Doing strength training 3 times a week can yield improved blood flow.

Strength training can build up the heart’s resistance when pumping blood while increasing metabolic rate. However, beginners should start with moderate weights to avoid muscle strains.

An ancient Chinese martial art, Tai Chi has garnered attention for its positive effect on reducing hypertension in individuals.

JAMA Network published a study in Feb 2024 that pitted Tai Chi against Aerobic exercises to see which method was more effective in reducing hypertension. It found that Tai Chi was 52% more effective than regular aerobics.

Climbing stairs gets our heart pumped up and muscles engaged like a few other workouts. This simple exercise can be easily performed at your home or office building.

This physical activity can help relax the blood vessels and increase arterial resistance. Hence, practicing stair climbing for months can eventually lead to reduced hypertension in patients.

Another full-body cardio exercise on this list, Jumping rope requires just a quality rope and a small open space.

Constant jumping up and down will result in boosted blood flow. This can help elevate oxygen delivery and keep the arteries less stressed. 

Hiking is like Mother Nature’s remedy to the heart. The fresh air and greenery of the environment while walking in nature can calm the mind while offering the benefits of walking.

Constant walking uphill and downhill in nature will improve circulation and put less pressure on the arteries, hence keeping hypertension at bay.

A unique physical activity in this list, Gardening can be the go-to answer for staying active and reducing hypertension. Activities like cutting grass and shoveling can boost heart health.

Moreover, gardening also relaxes us by reducing the stress hormone (an agent for increasing hypertension). This is primarily due to our interaction with the nature’s elements. 

Last but not least, elliptical workouts are also an option for people who seek to lower their blood pressure levels. It is crucial to start slow and then raise the intensity gradually.

However, elliptical machines are usually expensive and require a large amount of free space in your home. If these factors halt your desire to do these workouts, you can go to a gym instead.

Although the workouts mentioned above may help reduce our blood pressure levels, they shouldn’t be trusted as the sole solution to the problem. The significant reduction comes from adopting a healthy lifestyle.

So, here are some lifestyle changes that can aid to reduce hypertension:

1. Eat Healthy Diet

A healthy diet is the primary area where a hypertensive patient must focus in order to reduce pressure levels. Eat fresh fruits vegetables, and low-fat dairy products to lower cholesterol. Avoid processed foods and salty cuisines to maintain the heart’s well-being.

2. Reduce Alcohol Consumption

Consuming alcoholic beverages frequently can lead to an increase in blood pressure by lots of points. Moreover, too much alcohol can also decrease the efficiency of the medicines.

3. Manage Stress

Managing stress can be difficult for students and employees, but it is essential for reducing hypertension. Activities like jogging and hiking can help relax the mind and reduce stress hormones.

4. Exercise Regularly

After learning about the exercises mentioned above, it's time to put them in your daily routine. Regular practice of these workouts might help manage blood pressure effectively in a short period of time.

Disclaimer: The content of this article should be taken for information purposes only. It should not be taken as a medical advice.