8 Expert-Recommended Exercises That May Help Lower Blood Pressure

Why this matters: Staying active can help lower blood pressure and reduce the risk of heart disease.

What you can do: Try heart-healthy activities such as brisk walking, cycling, swimming, yoga, or resistance training.

The payoff: Regular movement can help keep blood pressure in a healthier range as you get older.

Exercise is one of the most effective natural ways to bring blood pressure down. Regular physical activity improves circulation and helps the heart pump more efficiently. That matters because nearly half of adults in the United States have high blood pressure, a major risk factor for heart disease.

1. Brisk Walking

Walking is low-impact, easy to start, and especially useful for older adults or people new to exercise. It can improve blood flow, support a healthy weight, and ease stress hormones that may contribute to elevated blood pressure.

Intensity is key. Karen Owoc, ACSM-CEP, a clinical exercise physiologist certified by the American College of Sports Medicine, said to walk fast enough that you can talk but not sing.

If you are unable to talk at all, or can only get out a word or two, the pace is probably too hard. If you can sing, the effort is likely too light. As fitness improves, you should be able to walk faster with less shortness of breath.

To start a walking routine, Jeffrey Lander, MD, FACC, a board-certified cardiologist and co-director of Sports Cardiology at RWJBarnabas Health, suggested walking at a pace that raises your heart rate while still allowing conversation. He recommended 30 minutes a day, five to six days a week.

2. Cycling

Cycling is another heart-strengthening option that can improve circulation while being gentle on the joints, Lander said. That makes it a strong choice for people with a moderate fitness base. Cycling may also increase oxygen delivery and lower vascular resistance.

Lander suggested using either a stationary or outdoor bike and keeping a steady pace. From there, the duration and intensity can be increased gradually. He recommended cycling for 30 minutes, three to five times a week.

3. Swimming

Swimming engages the whole body while limiting stress on the joints, making it a practical choice for older adults or people with joint problems.

“The water pressure itself can help improve circulation,” Lander told HEALTH.

He suggested beginning with slow laps or water aerobics, and using a flotation device if necessary. Over time, that approach can help build endurance and prepare you for more challenging swimming workouts. Lander recommended swimming for 30 minutes, three to four times a week.

4. Yoga

Yoga blends gentle movement, stretching, and breathing work that can help reduce stress, a common contributor to high blood pressure. It is a suitable option for people at nearly any fitness level, including beginners.

One meta-analysis found that yoga significantly lowered both systolic and diastolic blood pressure. Some long-term yoga practitioners also saw improvements in their lipid profiles, or cholesterol levels.

A beginner class or video that emphasizes slow stretching and deep breathing is a good place to begin. Lander said poses such as Child’s Pose and Cat-Cow can be especially helpful. He recommended practicing yoga for 20 to 30 minutes, three to four times a week.

5. Resistance Training

Light resistance training can help build muscle, improve metabolism, and gradually reduce arterial stiffness, according to Lander. It can work well for active adults and can also be modified for beginners.

Using light dumbbells, resistance bands, or bodyweight exercises, aim for 8 to 12 repetitions for each major muscle group. Moves such as squats, bicep curls, and wall push-ups are good choices. Focus on slow, controlled movement and proper form.

Lander suggested doing resistance training on two to three nonconsecutive days each week. Rest days between sessions allow muscles to recover, which is when muscle growth takes place.

6. Step-Ups

Using a step or sturdy platform, step up and down at a steady pace. Owoc said this helps strengthen the legs, raise the heart rate, and train the heart to pump more efficiently.

She suggested starting with three minutes of continuous stepping and using the talk test to gauge effort.

“If you can’t talk at any time, slow down or include a rest period. When you can talk again, resume stepping,” Owoc said.

If balance is an issue, she recommended holding a railing, placing a hand on a wall for support, or beginning with a lower step or marching in place. More experienced exercisers can speed up the movement.

7. Intervals

Indoor intervals can be a useful way to raise your heart rate and get aerobic exercise, especially when the weather makes outdoor walking less appealing.

Owoc suggested alternating one minute of faster effort, such as marching in place, with two minutes of slower recovery. Repeat that pattern five to six times.

“Just 15 minutes of intervals a few times per week makes your heart stronger and more resilient,” Owoc said. “Intervals also increase the load on the muscles without letting your heart elevate beyond a safe rate.”

Intervals can be added to many activities, including walking, stepping, marching in place, or cycling. For beginners or older adults, she advised shortening the faster segment to 20 seconds, especially if talking becomes difficult.

8. 4-7-8 Breathing Exercise

The 4-7-8 breathing method can help stimulate the vagus nerve, which triggers the release of acetylcholine, a neurotransmitter often described as the body’s “natural tranquilizer,” according to Owoc.

“Stimulating the vagus nerve helps to lower blood pressure and reduce chronic systemic inflammation,” she explained.

This technique may be especially useful for people with limited mobility. Owoc outlined the following steps:

1. Exhale completely through your mouth.
2. Inhale through your nose to a count of four.
3. Hold your breath for a count of seven.
4. Exhale fully through your mouth with pursed lips to a count of eight.
5. Practice the sequence at least twice a day.
6. Repeat the cycle four times for the first month. After that, you can build up to as many as eight repetitions.

You can do this breathing exercise while sitting, standing, or lying down. Your eyes can be open or closed, which makes it easy to use almost anywhere, including while stuck in traffic or during a stressful meeting.