Can Exercise Help Lower Blood Pressure?

Engaging in regular physical activity is an effective way to reduce high blood pressure, although it is not a quick fix. It requires consistent effort over time, with noticeable results typically appearing after at least three months of continuous exercise. To achieve meaningful improvements in blood pressure, it is recommended to exercise at least five times per week, with each session lasting a minimum of 30 minutes. This adds up to a total of 150 minutes or more of physical activity per week.

The Importance of Target Heart Rate

One of the key factors in maximizing the blood pressure-lowering benefits of exercise is reaching and maintaining your target heart rate. This ensures that your heart is being adequately challenged, which strengthens its function and contributes to better cardiovascular health. Exercising within the proper heart rate range can significantly enhance the effectiveness of your workout.

How to Calculate Maximum Heart Rate

To determine your target heart rate zone, start by calculating your maximum heart rate (MHR). This is typically estimated by subtracting your age from 220. Once you have your MHR, aim to exercise at between 60% and 80% of that number. For example, if your maximum heart rate is 180 beats per minute, your target heart rate range would be between 108 (60%) and 144 (80%) beats per minute.

Staying within this range during exercise helps ensure that you're working out at an intensity that is both safe and effective for lowering blood pressure. Activities such as brisk walking, cycling, swimming, or jogging are excellent choices for maintaining cardiovascular fitness and managing hypertension over time.