1. Take ten minutes of brisk or moderate walking three times a day.
Exercise lowers blood pressure by reducing the stiffness of blood vessels so that blood can flow more easily. The effects of exercise are most noticeable during and immediately after exercise. Lower blood pressure may be most important after your workout.
So, health experts theorize, that the ideal way to combat high blood pressure may be to divide your exercise into several sessions throughout the day. In fact, one study found that three 10-minute walks a day was more effective at preventing future increases in blood pressure than a single 30-minute walk a day.
2. Thirty minutes of bike or stationary cycling a day, or three 10-minute blocks of cycling
The same reasoning applies here as for walking.
6 Best Exercises to Help Control High Blood Pressure From Cardiologists at HonorHealth
The muscle strength required to climb an incline, hill, or mountain can help you achieve a higher level of fitness. Physical activity such as walking can lower blood pressure by up to 10 points.
4. Desk treadmill or pedal pushing
In one study, blood pressure readings were even better when participants walked on desk-based treadmills for at least 10 minutes every hour at a slow pace of 1 mph, or for at least 10 minutes. Stationary bikes were pedaled under the desk. every hour.
5. Weight training
Although it may seem counterintuitive, weight training or lifting can lower blood pressure. Strength training actually raises blood pressure levels temporarily, but can help with overall fitness, which will also improve blood pressure levels.
Another study found that this form of exercise may be beneficial in controlling blood pressure in adults aged 60 and older. Over a 12-week period, swimming participants gradually worked their way up to swimming continuously for 45 minutes at a time. By the end of the study, the swimmers had lowered their systolic blood pressure by an average of nine points.
“The benefits of exercise are not realized if exercise is not maintained,” said Dr. Tyree, “so the ‘use it or lose it theory is true.” You may lose the benefits after stopping exercise for two weeks. 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise per week is the standard recommendation.”