WORKING OUT GETS YOUR HEART RATE UP, BUT ACTUALLY HELPS REDUCE HYPERTENSION. HERE’S HOW.
The last time you had your blood pressure checked, you may have been told that regular exercise could help bring elevated levels down. At first, that can seem strange—especially when workouts make your heart beat faster and temporarily push your blood pressure higher. So how can exercise actually help?
Despite the temporary increase during physical activity, regular exercise can help lower high blood pressure over time. Improved circulation may also be beneficial for people whose blood pressure is too low.
According to Jason McKnight, MD, exercise is generally safe for people with either high or low blood pressure, but the right approach depends on the individual. Anyone with a blood pressure condition should talk with a healthcare provider before beginning a new exercise routine. People with severely elevated, uncontrolled blood pressure may face greater risks from the temporary rise that occurs during exercise, while those with low blood pressure may need to consider the potential benefits and risks based on the underlying cause.
Key takeaways
- Regular exercise can help lower elevated blood pressure and may also support improvements in related health factors, including obesity and high cholesterol.
- Aerobic activities such as brisk walking, swimming, and cycling may temporarily reduce blood pressure by about 5–7 mmHg, with the effect potentially lasting for up to 24 hours.
- Before beginning a new exercise routine, talk with your healthcare provider to make sure the activity is appropriate for you and to determine whether any medication adjustments may be needed.
What Is Blood Pressure?
Blood pressure refers to the force blood places against the walls of your arteries as your heart pumps it around the body, as well as the pressure remaining between heartbeats. That’s why a blood pressure reading has two numbers. For example, 110/70 mmHg falls within the normal range, while 140/90 mmHg is considered high. The upper number represents systolic pressure, while the lower number represents diastolic pressure. Pasted markdown
Low blood pressure, or hypotension, generally becomes a concern when it causes symptoms such as dizziness, nausea, or fainting. High blood pressure, or hypertension, can be more serious because untreated hypertension can damage the arteries and increase the risk of heart disease, heart failure, and stroke.
How Does Exercise Affect Blood Pressure?
Exercise strengthens the heart just as physical activity strengthens other muscles. A stronger heart can pump blood more efficiently.
During exercise, the heart beats harder and blood pressure temporarily rises. At the same time, the blood vessels become more flexible and expand to accommodate the increased blood flow. Over time, these changes can help regulate blood pressure and may reduce the risk of developing hypertension. Pasted markdown
Regular physical activity can also improve other factors associated with high blood pressure, including obesity and high cholesterol. Carrying excess weight makes the heart work harder to circulate blood throughout the body, which can increase pressure inside the arteries. Pasted markdown
However, exercise does not lower blood pressure for everyone. One study cited in the source found that approximately 25% of people with hypertension did not experience a reduction in blood pressure from exercise
What Happens to Blood Pressure After Exercise?
Blood pressure normally increases while you exercise and immediately afterward because your heart is working harder to deliver blood to your muscles. The systolic number usually rises, while the diastolic number may remain similar or drop slightly. For most people, blood pressure gradually returns to its usual level within several minutes. Pasted markdown
If you’re checking your blood pressure at home after exercising, wait until your heart rate has returned closer to normal. Dr. Shah recommends waiting approximately five minutes after exercise before taking the measurement. Pasted markdown
How much exercise lowers blood pressure—and how long the effect lasts—depends on factors such as the type and intensity of exercise, workout duration, fitness level, and your usual resting blood pressure.
Exercise and blood pressure
| Exercise type | Potential effect |
|---|---|
| Aerobic exercise | May lower blood pressure by about 5–7 mmHg in people with hypertension |
| Resistance training | May also reduce blood pressure |
| Regular exercise | Helps maintain the blood-pressure-lowering effect over time |
Aerobic activities such as brisk walking, swimming, and cycling can produce a temporary reduction in blood pressure that may last for up to 24 hours. This is known as post-exercise hypotension. Resistance exercise may also lower blood pressure, although the immediate reduction is generally temporary unless exercise is performed consistently. Pasted markdown
Can Exercise Cause Blood Pressure to Drop Too Low?
Yes. Exercise can sometimes cause blood pressure to fall excessively, particularly in people who already have low blood pressure or have factors that make them more susceptible.
Potential contributors include:
- Certain medications
- Diabetes or parathyroid disorders
- Heart valve disease or heart failure
- Dehydration Pasted markdown
Possible symptoms of low blood pressure include dizziness, fainting, nausea, difficulty concentrating, rapid shallow breathing, blurred vision, pale or cold skin, and unusual fatigue. Pasted markdown
If these symptoms occur, speak with a healthcare provider. Depending on the underlying cause, your provider may recommend adjusting medications or reducing exercise intensity. Pasted markdown
What About High Blood Pressure After Exercise?
However, blood pressure above 180/120 mmHg accompanied by concerning symptoms requires immediate medical attention. Warning signs include:
- Severe chest pain
- Shortness of breath
- Back pain
- Vision changes
- Severe headache
- Nausea or vomiting
- Seizures
A hypertensive crisis can be a medical emergency and may cause serious complications such as stroke or organ damage.
6 Exercise Safety Tips for Blood Pressure
Before beginning a new exercise program, talk with your healthcare provider. They can help determine what level of activity is appropriate and whether your medications need to be adjusted. Some blood pressure medications can affect exercise tolerance, heart-rate response, or hydration. Pasted markdown
1. Aim for about 150 minutes of moderate activity each week
You don’t have to complete all your exercise in one session. You can spread your activity throughout the week—even several shorter sessions can benefit cardiovascular health.
2. Warm up and cool down
Spend around 5–10 minutes walking, cycling, or performing another light activity before and after your main workout. This gives your heart rate time to increase and decrease gradually. Pasted markdown
3. Increase intensity gradually
Start at a manageable level and slowly work toward your target exercise intensity rather than pushing yourself too hard immediately.
4. Vary your workouts
Mix different types of activity throughout the week, such as walking one day and resistance exercises the next. This can make exercise more enjoyable while working different muscle groups. Pasted markdown
5. Be cautious with heavy weightlifting
Strength training can be beneficial for people with high blood pressure, but lifting extremely heavy weights or completing repeated sets with little rest may cause significant temporary increases in blood pressure.
6. Move carefully if you have low blood pressure
Rapidly changing positions—for example, standing up quickly after sitting—can trigger dizziness in people prone to low blood pressure. Certain yoga positions, burpees, and sit-ups may also require extra caution.
The Bottom Line
Exercise can temporarily raise blood pressure while you’re active, but consistent physical activity can help regulate blood pressure over the long term. It may also support weight management, cholesterol control, stress reduction, and overall physical and mental wellbeing. Pasted markdown
Source: SingleCare