Want to lower your blood pressure by as much as twenty points? Regaining your optimal body weight is one of the finest approaches to achieve this goal. By calculating your body mass index (using the BMI calculator at the bottom of the page), you can compute it.

Wesley Tyree, MD, a cardiologist and independent member of the HonorHealth Medical Staff, suggests trying these six exercises/activities to assist you accomplish your weight target and lower your blood pressure in the interim:

Walk for ten minutes, three times a day, at a brisk or moderate pace

By making blood vessels less rigid and allowing blood to flow more freely, exercise decreases blood pressure. Exercise’s effects are most apparent during and right after a workout. The greatest noticeable drop in blood pressure often occurs immediately following exercise.

According to medical authorities, it may be best to divide up your exercise routine into multiple sessions spread out throughout the day in order to effectively manage high blood pressure. Actually, a study discovered that three 10-minute walks daily were more helpful than one 30-minute hike in preventing blood pressure rises in the future.

Cycling for 30 minutes a day, either stationary or in three 10-minute bursts

This makes sense in the same way that it makes sense for walking.


You can improve your level of fitness by developing the physical power required to climb a hill, a mountain, or a road that is inclined. Hiking is one type of physical activity that can reduce blood pressure by up to ten points.

Pedal pushing or desk treadmilling

In one study, blood pressure readings were even better when individuals pedalled stationary bikes under a desk for at least ten minutes every hour, or walked slowly at a speed of one mile per hour on desk-based treadmills.

Lifting weights

Lifting weights or engaging in weight training can lower blood pressure, despite what may seem paradoxical. Although strength training temporarily boosts blood pressure, it can also enhance general fitness, which in turn lowers blood pressure.


According to the results of another study, this type of exercise can help persons 60 and older control their blood pressure. Swimmers who took part in the programme steadily increased their swimming time to 45 minutes at a time over the course of 12 weeks. The swimmers’ systolic blood pressure dropped by an average of nine points by the end of the research.

According to Dr. Tyree, “the ‘use it or lose it’ theory is true because the benefits of exercise are not realised if the exercise is not sustained.” Gains may be lost if you cease exercising for two weeks. The recommended weekly amount of exercise is 150 minutes of moderate activity or 75 minutes of vigourous exercise.


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