Exercise has a powerful effect on blood pressure, and evidence suggests that it’s as effective as some medications.[1] Exercise seems to reduce blood pressure independent of changes in body weight,[2] but the magnitude of blood pressure reduction will increase if weight loss also occurs.[3]
People with high blood pressure should perform at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week and two resistance exercise sessions.
A growing body of evidence suggests that stress-reduction interventions, such as yoga, meditation, and guided breathing can also decrease blood pressure.[4]
References
- ^Naci H, Salcher-Konrad M, Dias S, Blum MR, Sahoo SA, Nunan D, Ioannidis JPAHow does exercise treatment compare with antihypertensive medications? A network meta-analysis of 391 randomised controlled trials assessing exercise and medication effects on systolic blood pressureBr J Sports Med.(2019 Jul)
- ^Valenzuela PL, Carrera-Bastos P, Gálvez BG, Ruiz-Hurtado G, Ordovas JM, Ruilope LM, Lucia ALifestyle interventions for the prevention and treatment of hypertension.Nat Rev Cardiol.(2021-04)
- ^Neter JE, Stam BE, Kok FJ, Grobbee DE, Geleijnse JMInfluence of weight reduction on blood pressure: a meta-analysis of randomized controlled trialsHypertension.(2003 Nov)
- ^Fu J, Liu Y, Zhang L, Zhou L, Li D, Quan H, Zhu L, Hu F, Li X, Meng S, Yan R, Zhao S, Onwuka JU, Yang B, Sun D, Zhao YNonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehypertension to Established Hypertension.J Am Heart Assoc.(2020-10-20)