8 exercises that reduce blood pressure, with examples

Walking: Brisk walking, especially outdoors, can significantly reduce blood pressure. It's easy to start, requires no special equipment, and can be done anywhere. Aim for at least 30 minutes most days of the week.

Jogging: A step up from walking, jogging increases heart health and can lower blood pressure. Start with shorter distances and gradually increase as your fitness improves.

Cycling: Both stationary biking and road cycling are effective for lowering blood pressure. Cycling for 30 minutes a day, five days a week, can help improve cardiovascular health.

Swimming: Swimming laps or participating in water aerobics classes can reduce blood pressure and improve heart health.

Strength Training: Moderate weight lifting or bodyweight exercises, performed two to three times per week, can help reduce blood pressure.

Yoga: Yoga combines physical postures, breathing exercises, and meditation to reduce stress and lower blood pressure. Classes can range from gentle to more physically demanding styles.

Tai Chi: This gentle form of martial arts is known for its health benefits, including lowering blood pressure. Tai Chi involves slow, controlled movements and deep breathing, which can reduce stress and improve cardiovascular health.

High-Intensity Interval Training (HIIT): This type of training involves short bursts of intense activity followed by periods of rest.

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