If you have high blood pressure, the best piece of advice anyone can give you is to listen to your body. How you feel can and should dictate the frequency and intensity of your workouts. While it is possible—and preferable—to lose weight while reducing your blood pressure, your top priority is to neutralize the threat of blood pressure before you push yourself toward more dramatic exercise goals. To do this, consistency is your best friend. Frequency (number of exercise sessions per week) is more important than intensity when you are starting out.|
**All of the following exercise recommendations assume that your blood pressure is under control (whether through medication or diet) and is monitored by a doctor.
Aerobic Exercise Recommendations
Many people with hypertension avoid strength training because they are afraid that it will increase their blood pressure. But research shows that these fears are generally unfounded.
It’s true that if you have high blood pressure, you should avoid strenuous strength-related activities, such as trying to open a sticking window or attempting to move a stalled car. Activities of this type, including isometric strength training, may cause excessively high blood pressure responses and are potentially dangerous for many people with hypertension. Other than that, you are encouraged to follow a sensible strength training routine.
Sensible strength training is characterized by:
Other Exercise Considerations
Some medications (such as beta-blockers) lower both your resting heart rate and your heart rate when working out. Therefore, when exercising, your heart rate will NOT reflect how hard you are actually working. For individuals on beta-blockers (or similar medications), it is not recommended that you measure your exercise intensity using a heart rate method, such as pulse counting or wearing a heart rate monitor.
Instead, use other measures of exercise intensity such as the Rate of Perceived Exertion (RPE) and/or Talk Test. Get the details about using these simple methods by reading our Exercise Intensity reference guide. Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise.
Exercise is a great way to help lower your blood pressure in combination with a healthy diet and your doctor's treatment program. Remember to always consult your doctor before starting an exercise program and to listen to your body—especially when starting out.