Does Exercise Lower Your Blood Pressure? See Which Workouts Are Best (2025)

Maintaining a healthy lifestyle usually involves a balanced diet, regular physical activity, stress management and getting quality sleep. But when it comes to keeping your ticker in tip-top shape, managing your blood pressure is essential. This raises the question: Can exercise lower blood pressure? The simple answer is yes—consistent movement helps keep your heart strong and improves circulation. Here’s everything you need to know about exercise and BP, including which workouts are most effective and when to monitor your levels.

Can exercise lower blood pressure?

Your blood pressure is measured in millimeters of mercury (mmHg), and it records the pressure of your blood pushing against your arteries when your heart beats (top number) and at rest (bottom number). A healthy blood pressure reading is anything under 120/80 mmHg. A blood pressure level 130/80 mmHg or higher is considered hypertension, or high blood pressure.

If your doctor has told you that your numbers have been creeping up lately, exercise is an easy and natural way to lower your blood pressure. When you move your body, your heart becomes more efficient at pumping blood, reducing pressure on your arteries, says Rachana Kulkarni, MD, director of the Women’s Heart Center for Heart and Vascular Services at RWJBarnabas Health.

“It can also help blood vessels relax, improve circulation and lower stress hormones that can make blood pressure rise,” she adds “Over time, these benefits add up and make a real difference in maintaining a healthy heart.”

What types of exercise can lower your blood pressure?

When it comes to picking an exercise program that will help lower your blood pressure, you want something that will get your heart pumping. That typically means aerobic exercise such as walking, jogging, swimming, cycling or dancing. However, Dr. Kulkarni notes that strength training, like lifting weights or using resistance, can also help if you combine it with a cardio workout.

The American Heart Association recommends 150 minutes of moderate-intensity physical activity each week (that’s about 22 minutes a day) or 75 minutes of vigorous aerobic activity a week (about 11 minutes a day).

Not into intense cardio? “Even lower-intensity activities like yoga and stretching can be beneficial since they help reduce stress, which can contribute to high blood pressure,” says Dr. Kulkarni.

Exercise can lower your blood pressure almost instantly

It turns out it doesn’t take long to start reaping the rewards of exercise. Even just one single workout can trigger a temporary drop in your blood pressure. “This happens because moderate physical activity helps your blood vessels relax and improves circulation, which can cause blood pressure to stay lower for several hours after a workout,” says Dr. Kulkarni.

This effect is known as “post-exercise hypotension,” she explains. And it can lead to lasting improvements in blood pressure if you make regular exercise a habit. Even if you don’t see bigger changes right away, it’s important to remember that every workout is contributing to better heart health.

It’s okay to start small

If you’re new to exercising, 150 minutes a week can seem daunting. Fortunately, you can break that number down into shorter daily bursts of activity or even simply 30 minutes a day, five days a week, says Milica McDowell, PT, DPT, a certified exercise physiologist and VP of operations at Gait Happens.

As for how long it takes to see a lasting result in your blood pressure readings, it depends on your current level of fitness, cardiovascular conditioning and any other medical issues that might impact your ability to stay active, McDowell says.. But Generally speaking, she says you would need to consistently exercise for one to three months before seeing a non-temporary change in BP.

When to check your blood pressure

If you start exercising to lower your blood pressure, you might wonder how frequently you should check your readings to monitor your progress. Is it best to do it before, during or after a workout?

Dr. Kulkarni says if you have high blood pressure, it’s a good idea to check it before and after exercise to see how your body responds. However, if your BP is extremely high, such as over 180/100, it’s a good idea to talk to your doctor before exercising (more on that below).

Unless you feel dizzy or lightheaded, most people don’t need to monitor their readings during exercise. Ultimately, checking it after your workout can help you track progress and see how exercise is affecting your blood pressure over time, adds Dr. Kulkarni.

Precautions for exercising with high BP

If you’re looking to switch up your exercise routine and have elevated blood pressure readings, McDowell always advises consulting with your doctor beforehand. “Those with high blood pressure can be at higher risk of heat illnesses, feeling short of breath or passing out, dehydration, cramping or even cardiac events,” she says.

Dr. Kulkarni suggests warming up before exercise and cooling down afterward to prevent sudden changes in blood pressure that may make you feel dizzy or lightheaded. Her most important advice? Listen to your body. “If you ever feel chest pain, shortness of breath or extreme fatigue while exercising, stop and seek medical advice,” she says.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.