![]() Talk to your doctor about developing an exercise program. Aim to include strength training exercises at least two days a week. Strength training also can help reduce blood pressure. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. If you have elevated blood pressure, exercise can help you avoid developing hypertension. ![]() It's important to be consistent because if you stop exercising, your blood pressure can rise again. ![]() Regular physical activity - such as 150 minutes a week, or about 30 minutes most days of the week - can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. Ask your doctor about a healthy waist measurement for you. Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.īesides shedding pounds, you generally should also keep an eye on your waistline. Losing even a small amount of weight if you're overweight or obese can help reduce your blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure. Lose extra pounds and watch your waistlineīlood pressure often increases as weight increases. ![]() Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication. Lifestyle plays an important role in treating your high blood pressure. If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down. This article is written by Mayo Clinic Staff. By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease. ![]()
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