Can Exercise Really Help Lower High Blood Pressure?

High blood pressure affects more than 1 in 4 adults in England, and more than 4.3 million with the condition go undiagnosed and untreated. That’s a staggering number when you consider how much this can impact your health if left unchecked.

But managing your blood pressure doesn’t have to be complicated or overwhelming. In fact, one of the most effective ways to keep your blood pressure in check is something you’re already familiar with — exercise. 

Let’s get started on how you can take control of your blood pressure with the power of movement.

What is high blood pressure?

High blood pressure, also known as hypertension, is a condition where the force of your blood pushing against the walls of your arteries is consistently too high. 

Blood pressure is measured in millimetres of mercury (mm HG) and is given as two numbers, such as 120/80 mm HG. This first number, known as systolic pressure, represents the pressure in your arteries when your heart beats. The second number, diastolic pressure, represents the pressure when your heart rests between beats. 

Ideally, your blood pressure should be below 120/80 mm HG. It's considered high when your blood pressure consistently measures at or above 140/90 mm HG. 

High blood pressure is often called a ‘silent’ condition because you might not feel any different, even if your blood pressure is dangerously high. However, if it’s left untreated, it can lead to serious health issues like heart disease, stroke and even kidney damage. 

What causes high blood pressure?

High blood pressure can develop for a whole variety of reasons, and sometimes, there’s no single cause you can put this down to. However, there are several factors you should watch out for that can increase your risk:

• Poor diet — Consuming too much salt, not enough potassium and excessive alcohol intake can all contribute to high blood pressure. A diet high in saturated fats and cholesterol can also lead to artery-clogging, which forces your heart to work harder. 

• Lack of physical activity — 60% of women and 65% of men aged 16 years and over stated that they were physically active in some way, according to data from GOV.UK. While these numbers are great, it’s important to highlight that a sedentary lifestyle is one of the leading causes of high blood pressure. When you don’t exercise regularly, your heart doesn’t get the workout it needs to stay strong, leading to increased pressure in your arteries.

• Stress — Sometimes, we go through stressful stages in life, but chronic stress can cause your blood pressure to spike. If you’re stressed for too long, too often, these spikes can become serious long-term problems. 

• Being overweight or obese — Carrying extra weight isn’t just about how you look or feel; it has a direct impact on your heart and overall health. When you’re overweight or obese, your body requires more blood to supply oxygen and nutrients to your tissues. Because of this, it means your heart has to work harder to pump that extra blood, which increases the pressure inside your arteries. 

• Genetics — Sometimes, no matter how healthy your lifestyle is, your genes might have a say in your blood pressure. Genetics can play a big role in determining how your body regulates things like salt balance, blood vessel function, and how your kidneys process fluids — all of which can influence your blood pressure. 

• Age — As much as we’d like to think we’re invincible, the reality is that our bodies change as we age, and unfortunately, this includes our blood vessels. Over time, the arteries in your body naturally lose some elasticity, becoming stiffer. This stiffness makes it harder for your blood to flow smoothly, which increases blood pressure. 

• Smoking — Smoking is also one of the most significant risk factors for high blood pressure and heart disease. When you smoke, the chemicals in tobacco damage the lining of your arteries. This damage then leads to a build-up of fatty deposits called plaque, which narrows your arteries — a condition also known as atherosclerosis. 

• Medical conditions — Certain medical conditions, such as diabetes, kidney disease, and sleep apnoea, can also contribute to high blood pressure. These conditions often affect how the body regulates blood pressure or how the organs function, leading to hypertension. 

How does exercise help reduce high blood pressure?

When it comes to managing and reducing high blood pressure, exercise is one of the most powerful tools you have. But let’s take a closer look at how regular physical activity can make a big difference:

1. Strengths your heart

Your heart is a muscle, and just like any other muscle in your body, it becomes stronger with regular exercise. When you’re physically active, especially when you’re walking, running, or swimming, your heart gets a serious workout. Over time, this consistent exercise makes your heart more powerful and efficient. 

A stronger heart can pump more blood with each beat, so it doesn’t have to work as hard to circulate blood throughout your body. This reduced effort on the heart's part lowers the force or pressure exerted on your arteries, which is the main cause of high blood pressure. 

2. Improves circulation

Exercise doesn’t just benefit your heart; it also has a significant impact on your blood vessels.

When you work out, your blood vessels respond by expanding and contracting more efficiently, which helps improve their flexibility and elasticity. This is crucial because stiff blood vessels are a common cause of high blood pressure. 

Regular exercise helps maintain the health of your endothelium — the inner lining of your blood vessels — meaning they can dilate properly. This dilation allows blood to flow more easily, reducing the pressure against the walls of your arteries. This improved circulation means your heart doesn’t have to pump as hard to move blood through your body. 

3. Helps with weight management

Maintaining a healthy weight is one of the most effective ways you can manage high blood pressure, and exercise is a key factor in weight control. 

When you’re overweight, your body requires more blood to supply oxygen and nutrients to its tissues. This increased demand forces your heart to work harder, which raises the pressure in your arteries. 

4. Lowers resting heart rate

Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A lower resting heart rate generally shows more efficient heart function and better cardiovascular fitness. 

When your heart is stronger and more efficient, it can pump more blood with each beat, so it doesn’t need to beat as frequently or rapidly. This reduced workload on your heart helps lower your blood pressure because there’s less force exerted on your arteries with each heartbeat.

What exercises can help reduce high blood pressure?

When it comes to lowering your blood pressure, exercise isn’t just beneficial; it’s essential. The good news is you don’t have to spend hours working out to see results. In fact, there’s a few exercises that can help keep your blood pressure in check. 

1. Cardio exercises

Cardio, or aerobic exercises, are any activities that get your heart pumping and keep it going for a while. This includes exercises like jogging, cycling, swimming, or even just dancing around your living room!

Why does cardio help?

Think of cardio as a superfood for your heart. When you do aerobic exercises, your heart works harder, which makes it stronger over time. A stronger heart can pump more blood with less effort, lowering the pressure on your arteries. 

But that’s not all. Cardio also helps improve your circulation, keeps your blood vessels flexible, and burns calories, all of which are key to maintaining healthy blood pressure. Plus, it’s a great way to de-stress, which is another bonus for your blood pressure. 

Find out more about what cardio classes we have to offer at Fitness First, and join a session as a member today. 

How to do it:

Adults should aim for about 150 minutes of moderate cardio a week — that’s just 30 minutes a day, five days a week! You can walk, bike, swim or dance — it’s totally up to you and what you feel comfortable with. The important thing is to get moving regularly. 

2. Strength training

Strength training involves lifting weights, using resistance bands or doing exercises like squats and push-ups that use your own body weight to build muscle. 

Why does strength training help?

While cardio might get all the glory, strength training is just as important. Building muscle helps you burn more calories, even when you’re not working out. This helps with weight management, which is crucial for keeping your blood pressure in check. Plus, having strong muscles can make everyday tasks easier, and who doesn’t want that?

Strength training can also help control blood sugar levels by increasing muscle mass and improving how the body uses insulin. So, if you’re someone who has diabetes, it can be a great option to add to your workout routine. 

How to do it: 

Try to fit in strength training a couple of times a week — you don’t need to go heavy; even light weights or resistance bands can do the trick! If you’re new to strength training, start with basic bodyweight exercises like squats, lunges and push-ups and work your way up from there. Or, why not see what our strength classes have to offer? From Glute Gains to LES MILLS Strength Development, book your class today as a Fitness First member. 

3. High-intensity interval training (HIIT)

HIIT, also known as high-intensity interval training, is all about short bursts of intense exercise followed by a brief rest. Think jump-squats for 30 seconds, then a brief 10-second rest, and on to the next move. 

Why does HIIT help? 

HIIT pushes your heart and lungs to work hard, which can lead to some serious fitness gains in a short amount of time. In fact, 73% of people restored blood pressure to normal levels using a HIIT training method for just two months and 24 sessions. 

And, since HIIT burns a lot of calories, it’s great for weight loss, too. If you want to see what our HIIT classes have to offer, find your nearest Fitness First gym and become a member today. 

How to do it:

Start with 10-20 minute sessions once or twice a week if you’re new to HIIT. You can mix this in with your regular cardio or strength training sessions. But remember, HIIT can be intense, so listen to your body and don’t push yourself too hard. 

How often should you exercise to lower blood pressure?

The NHS states you should aim for 150 minutes of moderate-intensity exercise each week. 

While it might sound like a lot, it breaks down to just 30 minutes of exercise a day for 5 days a week. If that still feels like too much, why not split it out into smaller chunks? For example, three 10-minute walks spread throughout the day — the key is to stay consistent. 

Even if you start small, every but if movement counts!

Should you check your blood pressure before or after you exercise?

Yes, it can be a good idea to check your blood pressure before and after you exercise. As you workout, it’s normal for your blood pressure to increase. If you want to get the most accurate reading, the best time to take your blood pressure is 30 minutes after exercising. 

Get your fitness in check with Fitness First

Managing high blood pressure might seem daunting, but exercise is a powerful and accessible tool that can help you take charge of your health. 

From strengthening your heart to improving circulation and reducing stress, regular physical activity can make a world of difference to your blood pressure levels and your overall well-being. 

Book a visit, find your nearest gym, whether you’re looking for a gym in London or further afield!, or head over to our blog to find out everything there is to know about fitness, nutrition and more.