3 best blood pressure lowering exercises. In this article we will be providing information about the best blood pressure lowering exercises. If you are suffering from high blood pressure then this article is for you.

(Note: this article is written for informative purposes only, any medical, and psychological advice should be provided by a licensed professional)

3 Best blood pressure lowering exercises
Doing three easy exercises to lower blood pressure with a healthy eating plan might even reduce the need for taking any blood pressure medications. So, let’s talk about the three best exercises to lower your high blood pressure. 

(given below are few links that might be helpful)

1. Walking

When we talk about the three easy exercises to lower blood pressure, walking is definitely top of our list. Walking is one of the simplest ways to control high BP level. Get some exercise each day, take a brisk walk outside, and if it’s too cold or hot to walk outside you can walk on a treadmill at a local gym, another option is to find a walking routine on YouTube.  It’s a lot of fun, there have been many studies that have proven that walking is one of the best exercises for lowering your blood pressure. 

One scientific study done in 2013  looked at the benefits of walking to lower your blood pressure by looking at data from thirty-three thousand runners in a national runners health study, and fifteen thousand walkers in national walkers health study, the researchers found that the same amount of energy that a person uses for brisk walking and vigorous running actually resulted in similar reductions in high blood pressure. 


So, basically brisk walking has the same effects as rigorous running when it comes to lowering your blood pressure. Just getting out and walking is a great exercise to reduce your blood pressure. 
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Skechers Men’s Go Walk Max-athletic Air Mesh Slip on Walking Shoe
Skechers Women’s Go Walk Joy Sneaker

2. Bicycling 

Bicycling takes the second spot for the best exercise for low blood pressure. Riding a bicycle can also be fun, and great for lowering your blood pressure. In 2016 the American heart association showed two separate studies of the effects of biking on the health of your heart, one study looked at 45,000 adults from Denmark between the ages of 50 and 65 who biked as part of their day-to-day routines, for both recreation and commuting back and forth to their jobs. The study showed that after 20 years of follow-up the Danish bikers had about 11 to 18 percent fewer heart attacks than those who had never ridden a bike for fun or to get to work. 

Another large study showed that 20,000 Swedish adults in their 40s through 60s who bike to work had an 11 percent lower risk of high blood pressure, so riding a bike is a great exercise to lower your blood pressure.
LOSTOX 2022 Womens City Bike 26-Inch Comfort Bikes Beach Cruiser Bike Single Speed Bicycle Comfortable Bicycle
sixthreezero Around the Block Men’s Cruiser Bike with Rear Rack (24-Inch and 26-Inch)
Giro Isode MIPS Adult Recreational Cycling Helmet
Marcy Magnetic Recumbent Exercise Bike with 8 Resistance Levels

3. Resistance training 

At one time doctors thought that is it safe to go to the gym, that weights which is a form of resistance training was actually bad to maintain a normal blood pressure because, it’s not considered a cardiovascular exercise but, later studies have proven that to be wrong. 

In one study researchers from a university in Brazil, wanted to know what effect of 12 weeks weight training would have on a middle-aged man’s blood pressure, it was found that lifting weights three times a week for 12 weeks lowered the men’s systolic blood pressure number by an average of 16, and their diastolic number by an average of 12, that’s a lot enough to reduce some people blood pressure. 

So, moderate resistance training is one of the best ways to reduce blood pressure, you can buy some weights and lift at home or another great way is to buy bands, and do resistance training with resistance bands, and it doesn`t matter how old do you have to go to the gym. Lets go fit.
SKLZ Recoil 360 Dynamic Resistance Training Belt
Resistance Band Workouts for Seniors: Strength Training at Home or on the Go

What is normal blood pressure
Blood pressure is the force of your 
blood pushing against the walls of your arteries each time your heart beats it pumps blood into the arteries. Your blood pressure is highest when your heart beats pumping the blood this is called systolic pressure. When your heart is at rest between beats your blood pressure falls this is called diastolic pressure. Your blood pressure reading uses these two numbers usually the systolic number comes before or above the diastolic 

A reading of 119 over 79 or lower is normal blood pressure, 140 over 90 or higher is high blood pressure, between 120 and 139 for the top number or between 80 and 89 for the bottom number is called pre hypertension. Pre hypertension means you may end up with high blood pressure unless you take steps to prevent it.


High blood pressure 
usually has no symptoms but it can cause serious problems such as stroke heart failure, heart attack, and kidney failure. You can control high blood pressure through healthy lifestyle habits, and 
taking medicines if needed.

Define hyper tension

High blood pressure effect on kidneys


Nephrons which keep the 

Can exercise lower blood pressure

Can an 

Exercise is usually the top 

Over 190 different randomized 

So what does it say, it says 


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How much exercise is enough exercise
Another common question people ask is, how much exercise is enough exercise. The department of health, and human services recommends getting at least 150 minutes of moderate aerobic activity a week, now that comes out to about 30 minutes a day, five days a week, so your goal should be to get at least 30 minutes of exercise a day. If you can’t carve out 30 minutes a day you can still exercise in short 10-minute bursts every day. 

The biggest issue with exercising is simply trying to stick with it. Now, let’s talk about how to stick with your exercise habit, here are a few tips to start and keep your daily exercise habit. 

Best tips on how to start exercise

a. Create a routine

When it comes to how to start to exercise, you have to create a routine, you look for triggers that can help you to do the behavior, for instance after you get up in the morning have your exercise clothes ready in your bathroom so, it’s easy to get dressed, and ready to exercise or set a loud alarm that goes off that reminds you when you’re supposed to be leaving your house to go for exercise. Forbid yourself to eat anything after you wake up until you’ve taken your daily walk. Set some triggers to motivate you to get out and exercise. 
“My Morning Routine” Journal Tracker (7-Step Daily Morning Routine Tracker To Improve Your Life!):

b. Do it with a friend

One of the best ways to stay on track is to do your exercising with a friend. When you know that someone else is waiting for you to show up, it highly motivates you to show up to exercise, if you choose to walk consider getting a dog.  People who walk dogs, walk more regularly so, get an exercise buddy who will work out with you. Finding gym buddies is also not difficult.
Lowering High Blood Pressure with Acupressure: Normalising your blood pressure in 30 minutes naturally without prescription drugs

c. Listen to podcasts or audios 

Listening to podcasts or especially audiobooks that you enjoy, will motivate you to get out and exercise. there are many free pod casts available todayTell yourself that you’re only going to listen to your audiobooks when you’re exercising, it becomes like a great tv series that you want to watch more of every day so, consider getting an account with amazon’s audible service so that you can listen to some good audiobooks or subscribe to some good podcasts that you enjoy listening to while exercising.
Project Hail Mary

d. Track your progress

There’s a story that Jerry Seinfeld became a great comedian because he set aside time every single day to create jokes, the story goes that he had a calendar on the wall, and he would mark off every day he created jokes, and his goal was to never miss a day he called it never breaking the chain so, when you track your daily chain of exercising it motivates you to never break that chain. So, when you think of how to track a project progress, try to remember Jerry Seinfeld`s technique. 
Habits: A 12-Week Journal to Change Your Habits, Track Your Progress, and Achieve Your Goals

e. Sign up for an exercise class

Some local trainers offer inexpensive outdoor exercise classes that you can join. Think before joining which exercise class types you can enjoy. If you’re a senior adult, most senior citizen centers have exercise classes that you can attend.

When you have an exercise class that you’ve signed up for, you’ve made a commitment in your mind so that you’re motivated to attend that class, and when you go you’ll probably meet new friends, that will motivate you to keep coming. Ask yourself which exercise class near me that you can sign up for to help you create your exercise habit. There are also exercise class online available these days.  Don`t waste time.
SPRI Hanging Exercise Mat, Fitness & Yoga Mat for Group Fitness Classes, Commercial Grade Quality with Reinforced Holes


I hope in this article you have learned how to define hyper tension, and the meaning of blood pressure, and those were what I think are the simplest 3 best blood pressure lowering exercises. I’ve also shared with you how much exercise is recommended, and some tips to create a habit of exercising, and if you enjoy it you’re more likely to keep doing it. It really doesn’t matter what exercise you do because the truth is that almost any type of exercise is great for lowering your blood pressure but taking advice from a doctor is recommended. I wish you good luck and please take good care of yourself and others. 

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