Exercise to lower blood pressure

Thanks for asking. The clearest exercise win for lowering blood pressure is consistent aerobic activity, with some strength work added. - Aim for 150–300 minutes/week of moderate cardio (brisk walking, cycling, swimming, dancing) or 75–150 minutes/week of vigorous cardio (jogging, uphill walking, aerobics). Spread over at least 4–5 days; even 10–15 minute bouts count. Expect about 5–8 mmHg systolic drop over 8–12 weeks. - Add 2–3 days/week of resistance training (bodyweight, bands, light weights): 1–3 sets of 8–12 reps for major muscle groups. This lowers BP further. - Do daily short “movement snacks”: 5–10 minutes after meals and hourly sit‑breaks. - Limit very heavy straining (max lifts) if BP is uncontrolled; keep breathing—no breath‑holding. - Track home BP (AM/PM, seated, 5 days/week) to see your trend while you continue meds.