A study published in the Journal of the American Heart Association reviewed the effect of high resistance muscle strength training in 36 middle-aged to older adults.

They found that six weeks of high-resistance muscle strength training reduced systolic blood pressure. They also found these reductions in systolic blood pressure at six-weeks follow up were largely maintained.

Jonathan Olivencia, a personal trainer, suggests that a combination of cardiovascular and strength training is the best way to help manage hypertension. For aerobic activity, he suggests focusing on getting at least 30 minutes five days a week, and for strength training, at least two or three times a week to maintain bone density and muscle mass.

Aerobic activity is an excellent option for older adults who want to manage their blood pressure. A review published in Clinical and Experimental Hypertension reviewed 53 manuscripts that investigated blood pressure in samples of adults 65 and older.

They found that both aerobic and resistance training and a combination of these practiced over a minimum three month period significantly reduced systolic and diastolic blood pressure. Although not every form of exercise will be right for you, there are a number of ways you can stay active to keep your blood pressure down.

Here are four options:. In fact, swimming may be good for both your heart and your metabolism. Research published in BMC Sports Science, Medicine, and Rehabilitation reviewed the long-term effects of swimming on glucose levels, blood pressure, body mass, and fat mass percent in a randomized control trial.

The authors found that those who participated in two hour sessions of moderate and below average intensity three times per week for 16 weeks had lower levels of cholesterol, blood glucose, blood pressure, body mass index and body fat percent by the final data collection date.

If you are not a strong swimmer, you may want to try aquatic training, or water aerobics. A review published in Sports Medicine examined 15 other studies measuring the benefits of aquatic training. The researchers found that upright aquatic training promoted a reduction in systolic blood pressure among hypertensive participants.

The authors also reported a reduction in diastolic blood pressure in pre-hypertensive and hypertensive participants. According to the CDC , the use of water aerobics can also be beneficial in minimizing symptoms related to arthritis, and improve symptoms of depression , anxiety, and mood changes.

Parker says that a lot of people who are intimidated by the idea of a gym workout can just go for a simple brisk walk. And research backs this. One study published in Evidence-Based Complementary and Alternative Medicine reviewed the effects of walking on blood pressure.

After reviewing 11 studies which involved a total of people with hypertension, they found that walking reduced both systolic and diastolic pressure by 5. According to the National Institute of Health , walking can reduce risk of hypertension, diabetes, and weight.

It may also elevate your mood and strengthen your bones and muscles. Walking is a good exercise to do both at the gym and with friends and family. Parker currently leads a group of seven women, including his mom, for a walk every Saturday morning. Parker says that a morning bike ride is a big part of his routine and one that he emphasizes with his clients.

Olivencia adds that fitness routines coupling aerobic exercise, like biking, with resistance training, like lifting weights, could reap benefits for people dealing with hypertension.

A review published in Current Problems in Cardiology aimed to review the effects of different types of physical activity among a variety of populations, including those with and without hypertension.

The researchers analyzed 24 different studies during their review and found that any kind of short- or long-term aerobic exercise, including a combination of aerobic exercises, reduced blood pressure.

This included populations of men and women ages 18 to plus years, and those with and without any category of hypertension. Most contain a mixture of cardio and strength-training machines that you can adjust to your particular skill level.

The National Institute on Aging notes that a decline in muscle mass, strength, and function due to aging, medically known as sarcopenia, can be slowed with exercise, including strength training. It alternates lower body exercises with upper body exercises and core. This method helps with high blood pressure because it helps the blood circulate to different areas of the body to avoid localizing.

By the end of the study, the swimmers had reduced their systolic blood pressure by an average of nine points. Tyree said, "so the 'use it or lose it' theory is true.

You can lose gains after stopping exercise for two weeks. Moderate exercise for minutes per week or vigorous exercise for 75 minutes per week is the standard recommendation. If you've been struggling to control your high blood pressure, talk to your primary care physician or make an appointment with a cardiovascular specialist.

View all articles. The six best exercises to control high blood pressure. Hiking The muscle power needed to climb a road on an incline, a hill or a mountain can help you achieve a greater level of fitness. Desk treadmilling or pedal pushing Blood pressure readings were even more optimal in a study when participants ambled along at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour, or pedaled stationary bikes under a desk for at least 10 minutes every hour.

Weight training Although it sounds counterintuitive, weight training or lifting can reduce blood pressure. Swimming This form of exercise can be beneficial in controlling blood pressure in adults 60 and older, another study found. BMI calculator To calculate your BMI, use this helpful tool: Weight: Weight Unit pounds kilograms.

Height: feet centimeters inches. Calculate my BMI. Your BMI is:. This BMI Calculator is designed for adults only and it is not accurate for all body types. To assess if your weight is within a healthy range for your body type, please attend one of our upcoming seminars.

High Blood Pressure. The Facts About HBP. Understanding Blood Pressure Readings. Why HBP is a "Silent Killer". Health Threats from HBP. Changes You Can Make to Manage High Blood Pressure.

Baja Tu Presión. Find HBP Tools and Resources. Blood Pressure Toolkit. Home Health Topics High Blood Pressure Changes You Can Make to Manage High Blood Pressure Getting Active.

Exercise can help you manage blood pressure and more. Take charge of your activity level. Being inactive is bad for your health. For overall health benefits to the heart, lungs and circulation, get regular aerobic activity using the following guidelines: For most healthy people, get the equivalent of at least minutes two hours and 30 minutes per week of moderate-intensity physical activity, such as brisk walking.

You can break up your weekly physical activity goal however you like. An easy plan to remember is 30 minutes a day on at least five days a week. But shorter sessions count, too.

Physical activity should be spread throughout the week. Include flexibility and stretching exercises. Include muscle-strengthening activity at least two days each week. Find the time and energy to be more active. Find something you like. These activities are especially beneficial when done regularly: Brisk walking, hiking or stair-climbing Jogging, running, bicycling, rowing or swimming Fitness classes at your appropriate level Activities such as team sports, a dance class or fitness games Mix it up!

Adding variety to your workout is good for you. Know what 'moderate' means for you. Make it social. Reward yourself with something that supports your goals: Pay yourself.

Set aside a small amount of money for every workout. After one month, invest your payoff in something that motivates you to keep up the good work, like new music to enjoy while you walk or a new workout shirt.

Celebrate your milestones. Fitness needs to be a regular part of your life, so finding ways to savor your success is important. Log your walk time or distance and write yourself a congratulatory note when you achieve a milestone, or indulge in a massage after every miles — whatever incentive works to keep you moving!

Warm up and cool down. Your warmup should last several minutes to allow your heart rate and breathing to gradually increase before your more intense activity. Making time for a cooldown is also especially important. If you stop exercising too quickly, your blood pressure can drop sharply, which can be dangerous and can cause muscle cramping.

Adding some relaxing yoga poses to your routine will also increase your flexibility. Practice breath control. Do I need to consult my health care professional before increasing my activity level?

Is there a simple test for moderately intense physical activity? If you can easily carry on a full conversation and perform the activity at the same time, you probably aren't working hard enough. If you can sing and maintain your level of effort, you're probably not working hard enough.

If you can exchange brief sentences easily while performing the activity, but not a comfortable or lengthy conversation, your intensity level is likely on target.

If you get out of breath quickly, or if short sentences feel like a strain, you're probably working too hard, especially if you have to stop and catch your breath. How do I calculate my exercise heart rate?

The best places to find your pulse are the wrists, inside of your elbow, side of your neck or top of your foot. To get the most accurate reading, put your finger over your pulse and count the number of beats in 60 seconds. How much do I need to exert myself? Using fitness trackers and health apps for heart health Health apps and wearable fitness trackers or a combination of both can help you set specific goals and objectives.

A note about hot tubs and saunas People with high blood pressure should be able to tolerate saunas well as long as their blood pressure is under control. If your doctor has told you to avoid moderate exercise, you should also be careful when considering hot tubs and saunas.

People with high blood pressure should not move back and forth between cold water and hot tubs or saunas as this could cause an increase in blood pressure. Drinking alcohol and using a sauna isn't a good combination either, so don't mix the two.

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Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Feehally J, et al. Nonpharmacologic prevention and treatment of hypertension. In: Comprehensive Clinical Nephrology.

Elsevier; Accessed April 20, Hypertension adult. Mayo Clinic; Hall ME, et al. Weight-loss strategies for prevention and treatment of hypertension: A scientific statement from the American Heart Association.

Shimbo D, et al. Self-measured blood pressure monitoring at home: A joint policy statement from the American Heart Association and the American Medical Association.

Department of Health and Human Services and U. Department of Agriculture. Accessed April 23, Libby P, et al. Systemic hypertension: Mechanisms, diagnosis, and treatment.

In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute. Managing stress to control high blood pressure. American Heart Association. Products and Services A Book: Mayo Clinic on High Blood Pressure Blood Pressure Monitors at Mayo Clinic Store The Mayo Clinic Diet Online.

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