Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps blood.

High blood pressure, or hypertension, is when this force is too high and can damage your arteries, heart, brain, kidneys, and other organs. High blood pressure is a major risk factor for heart disease, stroke, and kidney failure.

According to the World Health Organization, high blood pressure affects more than one billion people worldwide and causes about 10 million deaths every year.

The good news is that you can prevent and control high blood pressure by making some lifestyle changes, such as eating a healthy diet, reducing salt intake, quitting smoking, and managing stress.

But one of the most effective and natural ways to lower your blood pressure is to exercise regularly.

In this article, we will explain how regular exercise can impact and improve your blood pressure levels, and what types of exercise are best for this purpose.

How does exercise lower blood pressure?

Exercise has many benefits for your health, such as improving your mood, strengthening your muscles and bones, boosting your immune system, and preventing obesity.

But exercise also has a direct effect on your blood pressure, by making your heart stronger and more efficient. When you exercise, your heart beats faster and pumps more blood to meet the increased demand of your muscles.

This increases the pressure in your arteries temporarily, but over time, your heart adapts to this higher workload and becomes more efficient at pumping blood with less effort.

This means that your resting heart rate and blood pressure decrease, and your arteries become more flexible and resistant to damage.

Exercise also helps lower your blood pressure by improving other factors that affect your blood pressure, such as:

• Reducing inflammation:

Exercise reduces the levels of inflammation in your body, which can damage your blood vessels and increase your blood pressure.

• Lowering cholesterol:

Exercise lowers your levels of LDL (bad) cholesterol and triglycerides, which can clog your arteries and raise your blood pressure.

Exercise also raises your levels of HDL (good) cholesterol, which helps remove excess cholesterol from your blood and protects your arteries.

• Regulating insulin:

Exercise improves your insulin sensitivity, which means that your body can use glucose more efficiently and prevent high blood sugar levels. High blood sugar levels can damage your blood vessels and increase your blood pressure.

• Balancing hormones:

Exercise balances your hormones, such as adrenaline, cortisol, and renin, which can affect your blood pressure. Exercise reduces the levels of stress hormones, such as adrenaline and cortisol, which can constrict your blood vessels and raise your blood pressure.

Exercise also lowers the levels of renin, a hormone that regulates the amount of salt and water in your body and affects your blood pressure.

How much exercise do you need to lower your blood pressure?

The amount and intensity of exercise that you need to lower your blood pressure depends on your current fitness level, health condition, and personal goals.

However, as a general guideline, the American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, or a combination of both.

Aerobic exercise is any activity that makes your heart beat faster and your breathing deeper, such as walking, jogging, cycling, swimming, dancing, or playing sports.

Moderate-intensity exercise is when you can talk but not sing while doing the activity, and vigorous-intensity exercise is when you can only say a few words before pausing for breath.

You can also add some strength training exercises, such as lifting weights, doing push-ups, or using resistance bands, to your routine at least twice a week.

Strength training helps build and maintain your muscle mass, which can boost your metabolism and lower your blood pressure.

You can start with a low-intensity exercise, such as walking, for 10 minutes a day, and gradually increase the duration, frequency, and intensity of your exercise as you get fitter and more comfortable.

You can also vary your exercise routine to avoid boredom and prevent injuries. The most important thing is to find an exercise that you enjoy and can stick to, and to consult your doctor before starting any new exercise program, especially if you have any medical conditions or are taking any medications.

The best exercises to lower blood pressure

While any exercise that gets your heart pumping can help lower your blood pressure, some exercises may be more beneficial than others, depending on your preferences, abilities, and goals.

Here are some examples of the best exercises to lower your blood pressure:

Walking:

Walking is one of the simplest and most accessible exercises that you can do to lower your blood pressure. Walking can improve your cardiovascular fitness, burn calories, reduce stress, and lower your blood pressure.

Walking is also easy to fit into your daily routine, as you can walk to work, school, or the grocery store, or take a walk with your family, friends, or pets. Walking for 30 minutes a day, five days a week, can lower your systolic blood pressure (the top number) by 4 to 9 mmHg.

Jogging:

Jogging is a more intense form of walking that can provide more benefits for your blood pressure. Jogging can improve your aerobic capacity, strengthen your heart and lungs, lower your cholesterol, and lower your blood pressure.

Jogging can also release endorphins, which are natural painkillers and mood boosters, and reduce your stress levels.

Jogging for 30 minutes a day, three to four times a week, can lower your systolic blood pressure by 5 to 7 mmHg.

Cycling:

Cycling is another aerobic exercise that can lower your blood pressure. Cycling can improve your blood circulation, increase your muscle strength and endurance, lower your body fat, and lower your blood pressure.

 Cycling can also be a fun and social activity, as you can cycle with your friends, join a cycling club, or explore new places. Cycling for 30 minutes a day, three times a week, can lower your systolic blood pressure by 8 to 10 mmHg.

Swimming:

Swimming is a low-impact exercise that can lower your blood pressure. Swimming can work your whole body, improve your flexibility, tone your muscles, burn calories, and lower your blood pressure.

Swimming can also be relaxing and soothing, as the water can reduce the pressure on your joints and muscles, and lower your stress levels. Swimming for 30 minutes a day, three to four times a week, can lower your systolic blood pressure by 7 to 10 mmHg.

Yoga:

Yoga is a mind-body exercise that can lower your blood pressure. Yoga can combine physical poses, breathing exercises, and meditation, which can improve your posture, balance, flexibility, strength, and relaxation.

Yoga can also lower your blood pressure by reducing your stress, anxiety, and inflammation, and improving your blood flow and oxygen delivery.

Yoga for 30 minutes a day, three times a week, can lower your systolic blood pressure by 3 to 4 mmHg.

Conclusion

Regular exercise is one of the best ways to lower your blood pressure and prevent or manage hypertension.

Exercise can lower your blood pressure by making your heart stronger and more efficient, and by improving other factors that affect your blood pressure, such as inflammation, cholesterol, insulin, and hormones.

You can choose from a variety of exercises, such as walking, jogging, cycling, swimming, or yoga, to lower your blood pressure and improve your overall health and well-being.

However, before starting any new exercise program, you should consult your doctor and follow their advice, especially if you have any medical conditions or are taking any medications.

Remember, exercise is not a substitute for medication, but a complement to it. By combining regular exercise with a healthy diet, medication, and other lifestyle changes, you can lower your blood pressure and reduce your risk of serious health complications.

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