How much excercise to lower blood pressure?

To lower blood pressure through exercise, the American Heart Association recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week12. However, even smaller amounts of exercise can be beneficial. Studies have shown that as little as 30 to 60 minutes of exercise per week can lead to significant reductions in blood pressure3. Additionally, incorporating 5 minutes of daily physical activity can also help lower blood pressure5.

Here are some key points to consider:

• Aerobic Exercises: Activities like walking, cycling, swimming, and running are effective for lowering blood pressure14.
• Frequency and Duration: Aim for regular sessions, such as three 10-minute walks per day, which can be more effective than one longer session2.
• Strength Training: While it temporarily raises blood pressure, regular strength training can improve overall fitness and help lower blood pressure over time24.
• Progressive Approach: Start slowly and increase exercise intensity and duration over time to avoid injury1.

It's important to consult with a healthcare provider before starting any new exercise regimen, especially if you have existing health conditions.