Best Exercises to Do if You Have High Blood Pressure

If you recently learned you have high blood pressure, you probably also learned that you should be exercising more. 

Exercise can significantly affect your blood pressure. Here, at Summit Primary Care in Denver, Colorado Springs, and Pueblo, Colorado, our primary care team recommends the following exercises if you have high blood pressure. 

Brisk or moderate walking 

Exercise helps with high blood pressure because it reduces stiffness in blood vessels, allowing the blood to flow easier. Walking is one of the best exercises to introduce into your daily life if you’re new to exercising.

You should walk for ten minutes three times daily for the best results, instead of doing one long session each day.

Swimming

Swimming is another great exercise for reducing high blood pressure. While it’s most beneficial for older adults, people of any age can benefit from swimming. 

The freestyle stroke is commonly what most people know how to do, so this can be a good place to start for beginners. If you aren’t comfortable with the freestyle stroke, aqua jogging can familiarize you with exercising in the pool. 

Biking

If you have access to a gym or own a bike or stationary bike, the exercise from riding can help reduce your blood pressure. Our team recommends that you put in 120 minutes of moderate biking to receive the most benefits. 

Aerobic classes

Aerobic classes are a good option if you have weight loss goals and need to lower your blood pressure. Aerobic classes can include functional fitness, aqua aerobics, Jazzercise, Zumba, and many others. 

Check your local area to see if any gyms offer aerobic classes. You may also find fitness classes open to the public held at churches, schools, and colleges.

Treadmill

If you prefer to stay inside, treadmills offer an alternative to traditional running or walking outdoors. Walk on the treadmill for 30 minutes daily, aiming for 120 to 150 minutes of moderate to vigorous exercise weekly. 

Gardening and yard work

When thinking about exercise, gardening and yard work are unlikely to come to mind, but they can be great options to get your heart pumping, build strength, and help reduce your blood pressure.

Warmer weather makes it easy to get outside. From raking leaves to mowing the lawn, moving your body can have a healthy impact. If the idea of starting a whole new exercise routine or going to the gym to lower blood pressure isn’t your cup of tea, try increasing the amount of yard work you do to get the same benefits. 

Schedule an appointment online today with our team at Summit Primary Care to learn more about high blood pressure and receive help treating it.