The 3 Best Exercises for Lowering Blood Pressure

Blood pressure is the measure of the force of blood pushing against the walls of the arteries as the heart pumps blood. Blood pressure is expressed in two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number). Normal blood pressure is 120/80 mm Hg or lower. Blood pressure that’s too high increases your risk for heart attack, stroke, and other health problems. Exercise is an important part of preventing and controlling high blood pressure (hypertension). It can lower your systolic and diastolic blood pressure by about 5 to 15 mm Hg. That’s significant, especially for someone with high blood pressure.

Here are the 5 best exercises for lowering your BP


If you want to be active but don’t like working out in a gym or going on long runs outside, then try walking. You can do it anywhere and all you need is a good pair of shoes. Aim for 30 minutes per day, splitting them into three 10 minute intervals. Make sure you’re able to walk at a steady pace without getting tired after a few minutes of walking because that means you aren’t active enough.


This is another great option if you don’t like running or you’ve had previous injuries that make it difficult to run. Pro-tip; start slow because cycling can be very strenuous on your muscles and joints (if done incorrectly) at first. You want to aim for 75 minutes of light-moderate intensity exercise per week. If you’re a beginner, try 30 minutes of moderate-intensity exercise twice a week with one day off in between.

blood pressure

Resistance training

This type of workout builds muscle mass which helps lower blood pressure over time, so it’s perfect for people looking to lose weight as well! Weight training should be done two to three days a week for 20 – 30 minutes each time.


There are several breathing techniques involved in yoga that can help lower blood pressure and improve your mood and mental health, which is important for lowering BP as well. Yoga also strengthens the muscles and improves flexibility which lowers stress, another major factor in high blood pressure. Aim to do yoga three times a week for 30 minutes at a time.” 

Living with High Blood Pressure

What is high blood pressure (HBP or HTN)? HBP, or hypertension, is a condition in which the force of blood against artery walls is high enough that it may eventually cause health problems.  Most often this problem can be managed through medication and lifestyle changes, but exercise has also been shown to reduce blood pressure levels naturally when combined with dietary modifications.   

Some more ways to lower your BP

Walking One of the easiest ways to start exercising on your own is to simply walk more.  It doesn’t require any special equipment beyond proper shoes, and can even be done indoors if the weather is bad or you live in a very polluted area.  Aim to walk about 30 minutes a day, split into three intervals of 10 minutes each, and aim to do them at a steady pace without having to slow down before the interval is up.     

Swimming Many people love swimming but avoid it because they think it’s difficult and boring.  Luckily there are many ways to vary your workouts when swimming so that you’re always pushing yourself just enough while still enjoying yourself.   Try doing sets where you swim 25 yards, then rest for one minute; this equals one “lap” of the pool.  Start with two sets and add another as necessary.       

Dancing I know, I know … this one seems like it would be difficult.  However, I’m not talking about high-impact aerobics (though if you enjoy those, go for it!) – this is more like the waltz and fox-trot that your grandparents or great-grandparents might have enjoyed doing.  Start with one song and slowly build up to longer songs; there’s no need to rush, as slow dancing takes just as much energy as fast dancing!   


Try these exercises regularly for a few weeks and see how much they improve your health! And if any of them seem tricky at first, don’t give up. By practicing regularly you will become stronger and better at each activity until you’re able to do them all without any problem! If you have been putting off exercising because you feel too tired, give these a try and see what a difference they can make. If you need more ideas for exercises that lower blood pressure naturally, check out some of our other articles on the blog!

Angelina Meran

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