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Exercising with High Blood Pressure

Exercise Your Right to Lower Blood Pressure

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If you have high blood pressure, the best piece of advice anyone can give you is to listen to your body. How you feel can and should dictate the frequency and intensity of your workouts. While it is possible—and preferable—to lose weight while reducing your blood pressure, your top priority is to neutralize the threat of blood pressure before you push yourself toward more dramatic exercise goals. To do this, consistency is your best friend. Frequency (number of exercise sessions per week) is more important than intensity when you are starting out.

**All of the following exercise recommendations assume that your blood pressure is under control (whether through medication or diet) and is monitored by a doctor.

Aerobic Exercise Recommendations
  • If you are new to exercise or haven’t been active in awhile, start slowly and increase the time and intensity of your workout as you get stronger. A good starting point is 30 minutes of cardiovascular activity, 3 days per week. Examples include walking, swimming and biking.
  • If 30 minutes is too much, start with 10-20 minutes and increase from there. Eventually, the goal is to work up to 45-60 minutes, 5 days per week.
  • It is important to warm up before and cool down after each exercise session (5-10 minutes each).
  • The best activities to do are the ones you enjoy and will stick with.
Notes on Strength Training

Many people with hypertension avoid strength training because they are afraid that it will increase their blood pressure. But research shows that these fears are generally unfounded.

It’s true that if you have high blood pressure, you should avoid strenuous strength-related activities, such as trying to open a sticking window or attempting to move a stalled car. Activities of this type, including isometric strength training, may cause excessively high blood pressure responses and are potentially dangerous for many people with hypertension. Other than that, you are encouraged to follow a sensible strength training routine.

Sensible strength training is characterized by:
  • Lifting lighter weights for a higher number of reps. (A good weight is one that you can lift for 12-15 repetitions in good form.)
  • Moving continuously throughout each exercise (to avoid an isometric hold)
  • Breathing throughout each exercise (typically exhaling as your exert effort or lift the weight and inhaling as you return to the starting position)
  • NOT lifting maximum weights, performing isometric contractions, or holding your breath. (These practices result in excessive blood pressure responses and should be avoided.)
Strength training is not recommended as the only form of exercise for people with hypertension because it has not consistently been shown to help lower blood pressure. Thus, it is recommended as just one component of a well-rounded fitness program that also includes aerobic exercise (cardio) and flexibility training.

Other Exercise Considerations

Some medications (such as beta-blockers) lower both your resting heart rate and your heart rate when working out. Therefore, when exercising, your heart rate will NOT reflect how hard you are actually working. For individuals on beta-blockers (or similar medications), it is not recommended that you measure your exercise intensity using a heart rate method, such as pulse counting or wearing a heart rate monitor.

Instead, use other measures of exercise intensity such as the Rate of Perceived Exertion (RPE) and/or Talk Test. Get the details about using these simple methods by reading our Exercise Intensity reference guide. Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise.

Exercise is a great way to help lower your blood pressure in combination with a healthy diet and your doctor's treatment program. Remember to always consult your doctor before starting an exercise program and to listen to your body—especially when starting out.

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Member Comments

  • Important information! Thank you!
  • Good need-to-know information. Thank You!
  • This answered a few of my questions!
  • A few good suggestions. I am not to go over 140. Boy, does my face get red fast!
  • Thanks for sharing
  • ELINASMITH1
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  • Good article! Thank you!
  • Why is there not something with exercising with low BP
  • VEERSINGH12345
    I would like to say thanks to you for your blog, I was searching the bp monitor blog for get the information that the how the blood pressure machine useful to us and how is beneficial. Buy I did not got any blog, buy after the read your blog I found that there are a lot of information of bp monitoring. So thanks to you.
  • Hello, for me, starting high blood pressure medication actually helped increase my exercise tolerance. I started losing weight after that. I would exercise and my heart rate would go up, I would get so red in the face, and sweat profusely. After being diagnosed with high blood pressure and then starting medications, I was much improved. I am now on 2 different medications but I can exercise much better. Hopefully, I can lose weight and then get off blood pressure medication. Good luck to everyone out there!
  • My BP med has an 'ace inhibitor' which causes tiredness. In my 60's but always active and suddenly realized I was doing nothing but sitting in my chair, in front of the TV, for months. So hard to exercise when you feel like this.

    I try to counter it by walking or doing yard work in the morning before taking my pill. Am trying hard to lose weight and hope that helps.
  • JANETTE58
    I'm new here and have the article and comments helpful.Thanks Everyone. I have out kof control BP and have been on meds for years. I'm. Hoping that with summer eating better, less sodium and more exercise I. Will see a drop in weight and BP.
  • JETTABURNSIDE
    well don't do weighs more just walks very short. and yard work , garden work to.
  • A better question is, "Should you strength train with an aortic aneurysm??".

About The Author

Jen Mueller Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is an ACE-certified personal trainer, health coach, medical exercise specialist and behavior change specialist. See all of Jen's articles.