High blood pressure (hypertension)

View the Health Heart Book

Free

E-Newsletters

Subscribe to receive the latest updates on health topics. About our newsletters

  • Housecall
  • Alzheimer's caregiving
  • Living with cancer
Connect with others who've been there. Share stories. Learn. Join Mayo Clinic's
online community.

Exercise: A drug-free approach to lowering high blood pressure

Having high blood pressure and not getting enough exercise are closely related. Discover how small changes in your daily routine can make a big difference.

By Mayo Clinic staff

Your risk of high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. Don't think you've got to run a marathon or join a gym. Instead, start slow and work more physical activity into your daily routine.

How exercise can lower your blood pressure

How are high blood pressure and exercise connected? Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Becoming more active can lower your systolic blood pressure — the top number in a blood pressure reading — by an average of 5 to 10 millimeters of mercury (mm Hg). That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication.

If your blood pressure is at a desirable level — less than 120/80 mm Hg — exercise can keep it from rising as you age. Regular exercise also helps you maintain a healthy weight, another important way to control blood pressure.

But to keep your blood pressure low, you need to keep exercising. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

How much exercise do you need?

Flexibility and strengthening exercises such as lifting weights are an important part of an overall fitness plan, but it takes aerobic activity to control high blood pressure. And you don't need to spend hours in the gym every day to benefit. Simply adding moderate physical activities to your daily routine will help.

Any physical activity that increases your heart and breathing rates is considered aerobic exercise, including:

  • Household chores, such as mowing the lawn, raking leaves or scrubbing the floor
  • Active sports, such as basketball or tennis
  • Climbing stairs
  • Walking
  • Jogging
  • Bicycling
  • Swimming

Aim for at least 30 minutes of aerobic activity most days of the week. If you can't set aside that much time at once, remember that shorter bursts of activity count, too. You can break up your workout into three 10-minute sessions of aerobic exercise and get the same benefit as one 30-minute session.

Weight training and high blood pressure

Weight training can cause a temporary increase in blood pressure. This increase can be dramatic - depending on how much weight you lift. But, weightlifting can also have long-term benefits to blood pressure that outweigh the risk of a temporary spike for most people.

If you have high blood pressure and want to include weight training in your fitness program, remember:

  • Learn and use proper form when lifting to reduce the risk of injury.
  • Don't hold your breath. Holding your breath during exertion can cause dangerous spikes in blood pressure. Instead, breathe easily and continuously during each lift.
  • Lift lighter weights more times. Heavier weights require more strain, which can cause a greater increase in blood pressure. You can challenge your muscles with lighter weights by increasing the number of repetitions you do.
  • Listen to your body. Stop your activity right away if you become severely out of breath or dizzy or if you experience chest pain or pressure.

If you'd like to try weight training exercises, make sure you have your doctor's OK.

Next page
(1 of 2)
References
  1. Chobanian AV, et al. The seventh report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. New England Journal of Medicine. 2003;289:2560.
  2. Physical activity and blood pressure. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=3034814. Accessed May 28, 2010.
  3. Cornelissen VA, et al. Effects of aerobic training intensity on resting, exercise and post-exercise blood pressure, heart rate and heart-rate variability. Journal of Human Hypertension. 2010;24:175.
  4. Lovell DI, et al. Resistance training reduces the blood pressure response of older men during submaximum aerobic exercise. Blood Pressure Monitoring. 2009;14:137.
  5. Pickering TG, et al. Call to action on use and reimbursement for home blood pressure monitoring: Executive summary: A joint scientific statement from the American Heart Association, American Society of Hypertension, and Preventive Cardiovascular Nurses Association. Hypertension. 2008;52:1.
HI00024 Aug. 5, 2010

© 1998-2012 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

Print Share Reprints

Advertisement


Text Size: smaller largerlarger