If you have high blood pressure, you may be worried that physical exercise could be dangerous to your health. In fact, the opposite is true; exercise is a great way to lower blood pressure without medication. According to the Mayo Clinic, the heart-strengthening effects of cardiovascular exercise enables the heart to pump more blood with less effort. This decreases the force exerted on your arteries and therefore decreases blood pressure. Exercise also can help you maintain a healthy weight, which takes stress off your heart and may lower blood pressure. A normal blood pressure level generally falls below 120/80 mm of mercury, abbreviated as mm/Hg. If you have a known health condition, discuss your exercise plan with your health care provider before beginning it.
Step 1
Incorporate everyday chores that raise your heart rate. According to the Mayo Clinic, a form of exercise doesn't need to be a recognized workout to be effective. Household chores such as scrubbing the floor, mowing the lawn or raking leaves can count as part of your daily cardiovascular exercise routine. Try to spend at least 30 minutes on these activities to reap the greatest cardiovascular and blood pressure benefit. Keep in mind the American Heart Association recommends about 150 minutes per week of moderate exercise.
Step 2
Choose an exercise you enjoy. The American Heart Association suggests combining your physical activity with a favorite hobby or pastime. For example, if you enjoy listening to music, exercise on an elliptical machine while listening to your favorite songs. If you enjoy spending time outside, try going on brisk nature hikes in your favorite outdoor area. By making the workout enjoyable rather than "work," you'll be more likely to continue on your plan. Another way to increase your enjoyment of exercise is by sharing it with a friend.
Step 3
Give yourself rewards and incentives. The American Heart Association suggests "paying" yourself by banking a certain amount of money for each workout. At the end of a successful month of exercise, use the accumulated money to buy something you enjoy. This will encourage you to keep up with your exercise plan.
Step 4
Keep it moderate. By pushing too hard early in an exercise program, you might be more likely to burn out quickly, reports the American Heart Association. Moreover, overdoing your exercise before you're ready may result in sore muscles or increased risk of injury. If you're considering a weight-training workout, you should consult your doctor first. While weight training has many benefits, it may cause a temporary but dramatic increase in your blood pressure.
Tips and Warnings
- Switch up your exercise routine. The American Heart Association notes variety is helpful in keeping your workout fresh and fun.
- Avoid holding your breath. The American Heart Association reports holding your breath while exercising can increase blood pressure.
