How exercise helps blood pressure
Regular exercise improves the elasticity of your arteries and how your blood vessels work. The European Society of Cardiology recommends exercise as part of treating high blood pressure, combining aerobic and strength training.
Aerobic exercise is the foundation
- At least 30 minutes of moderate activity 5 to 7 days a week: brisk walking, cycling, swimming, dancing.
- Moderate intensity: you breathe faster but can still talk.
- The effects appear after a few weeks of regular practice and are lost if you stop.
Strength training adds to it
Dynamic strength training with moderate loads and plenty of reps is safe and brings extra benefits:
- 2 or 3 days a week.
- Loads that allow 10 to 15 reps without reaching exhaustion.
- Breathe continuously: breathe out as you push and never hold your breath.
Important precautions
- If your blood pressure isn't controlled or is very high, talk to your doctor before starting or increasing intensity.
- Avoid maximal efforts, very heavy lifts and holding your breath.
- Be careful with exercises that keep your head below your heart for a long time.
- Some blood pressure drugs, such as beta blockers, limit how much your heart rate rises. Go by how hard the effort feels, not by your heart rate monitor.
- Get up slowly after floor exercises: some treatments make you more likely to feel dizzy when you stand.
- Finish sessions with a 5-minute cool-down rather than stopping suddenly.
Track your progress
Measuring your blood pressure at home, always at the same time and at rest, lets you see the effect of exercise and share the readings with your doctor.
If you get a severe headache, chest pain, blurred vision or dizziness during exercise, stop and seek medical attention.
Sources
This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.