{"id":18044,"date":"2023-02-26T08:43:34","date_gmt":"2023-02-26T08:43:34","guid":{"rendered":"https:\/\/health.theemtspot.com\/?p=18044"},"modified":"2026-04-11T19:53:25","modified_gmt":"2026-04-11T19:53:25","slug":"can-aerobic-and-resistance-training-help-in-lowering-blood-pressure","status":"publish","type":"post","link":"https:\/\/www.theemtspot.com\/health\/can-aerobic-and-resistance-training-help-in-lowering-blood-pressure\/","title":{"rendered":"Can Aerobic and Resistance Training Help In Lowering Blood Pressure?"},"content":{"rendered":"\n<p><strong><em>Are you finding natural ways to lower blood pressure? Give a try to aerobic and resistance training. Learn about the benefits of these exercises on health.<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"457\" src=\"https:\/\/www.theemtspot.com\/health\/wp-content\/uploads\/resistance-training-for-high-blood-pressure.jpg\" alt=\"resistance training for high blood pressure\" class=\"wp-image-18055\" srcset=\"https:\/\/www.theemtspot.com\/health\/wp-content\/uploads\/resistance-training-for-high-blood-pressure.jpg 800w, https:\/\/www.theemtspot.com\/health\/wp-content\/uploads\/resistance-training-for-high-blood-pressure-768x439.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"has-larger-font-size\"><strong>Quick Summary<\/strong><\/p>\n\n\n\n<ul style=\"--ek-bullet-color:#ea4474\" class=\"wp-block-list is-style-connected has-list-bullet-color\">\n<li>According to various studies, regular exercise can lower systolic blood pressure by an average of 4-9 mm Hg and diastolic blood pressure by an average of 3-5 mm Hg.<\/li>\n\n\n\n<li>Aerobic exercises, including running, cycling, and swimming, increase the heart rate, which strengthens the heart and improves blood flow throughout the body.<\/li>\n\n\n\n<li>Regular exercise can also decrease the risk of other health complications, such as heart disease and stroke.<\/li>\n<\/ul>\n\n\n\n<p>Have you ever wondered if exercise can be an effective way to <strong>manage high blood pressure<\/strong>? It turns out that <strong>aerobic and resistance training <\/strong>may not only help you stay in shape, but they can also lower your blood pressure.<\/p>\n\n\n\n<p>While medication is often prescribed to manage hypertension, researchers have shown that lifestyle changes such as exercise can also be effective in <strong>lowering blood pressure<\/strong>.<\/p>\n\n\n\n<p>In this article, you can learn about how these types of exercises can <strong>help to reduce blood pressure <\/strong>effectively and why you should incorporate them into your <strong>daily routine<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"rtex-highlighter-1\"><a><\/a>How Does Exercise Affect Blood Pressure?<\/span><\/h2>\n\n\n\n<p>Exercise has been proven to have a significant impact on blood pressure and is often recommended as <strong>part of a healthy lifestyle <\/strong>for people with high blood pressure. Physical activity helps to <strong>strengthen the heart<\/strong>, allowing it to pump blood more efficiently and with less effort, which can lead to a <strong>decrease in blood pressure <\/strong>over time.<\/p>\n\n\n\n<p>Additionally, exercise helps to improve <strong>blood vessel function<\/strong>, allowing them to dilate more easily and contract as needed to regulate blood pressure. Regular exercise can also lead to a <strong>reduction in body weight<\/strong>, which can further contribute to a decrease in blood pressure.<\/p>\n\n\n\n<p>However, it&#8217;s important to note that exercise alone <strong>may not be enough <\/strong>to lower high blood pressure. Other lifestyle changes, such as a <strong>healthy diet and stress reduction<\/strong>, may also be necessary.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"rtex-highlighter-1\"><a><\/a>Do The Researchers Recommend Aerobic Exercises?<\/span><\/h2>\n\n\n\n<p>Several researchers suggest that exercises such as <strong>aerobic and resistance training<\/strong>, including activities like walking, running, cycling, or swimming, can be particularly effective in reducing high blood pressure.<\/p>\n\n\n\n<p>In a study conducted by researchers, participants were grouped based on their blood pressure readings. Different forms of exercise were evaluated for their <strong>impact on blood pressure<\/strong>. The study found that for those with a blood pressure reading of at least 140\/90, <strong>aerobic exercise <\/strong>was the <strong>most effective method<\/strong> for reducing blood pressure.<\/p>\n\n\n\n<p>The reduction in blood pressure achieved through aerobic exercise was found to be comparable to, or even slightly more effective than, taking a single <strong>antihypertensive medication<\/strong>.<\/p>\n\n\n\n<p>However, it&#8217;s worth noting that individual responses to <strong>exercise can vary<\/strong>, and it&#8217;s always recommended to consult a <strong>healthcare provider <\/strong>before starting a new exercise regimen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"rtex-highlighter-1\"><a><\/a>Why is High Blood Pressure A &#8220;Silent Killer&#8221;?<\/span><\/h2>\n\n\n\n<p>High blood pressure, also called hypertension, is often known as the &#8220;<strong>silent killer<\/strong>&#8221; because it can cause serious health problems without showing any symptoms. This is particularly concerning because hypertension is a common condition affecting <strong>millions of people worldwide<\/strong>.<\/p>\n\n\n\n<p>The reason hypertension is so dangerous is that it can cause damage to the <strong>arteries over time<\/strong>. The heart has to work harder than usual to pump blood through the <strong>damaged arteries<\/strong>, which accelerates the <strong>development of atherosclerosis<\/strong>.<\/p>\n\n\n\n<p>In this condition, LDL (bad) cholesterol accumulates in the arteries and <strong>forms plaques<\/strong>. This increases the risk of <strong>heart attack <\/strong>as well as stroke.<\/p>\n\n\n\n<p>Hypertension can also lead to other health problems like <strong>kidney disease, vision loss, heart failure, and sexual dysfunction<\/strong>. Because hypertension can develop without symptoms, it&#8217;s essential to monitor blood pressure and take steps to control it regularly, such as making <strong>lifestyle changes <\/strong>like eating a healthy diet and exercising regularly, and in some cases, taking medication.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"rtex-highlighter-1\"><a><\/a>How Much Exercise Is Enough For You?<\/span><\/h2>\n\n\n\n<p>The recommended amount of exercise for adults suffering from hypertension is at least <strong>150 minutes <\/strong>of moderate aerobic activity or <strong>75 minutes of high <\/strong>aerobic activity per week, or even a combination of both.<\/p>\n\n\n\n<p>This translates to at least 30 minutes of moderate aerobic activity, including <strong>brisk walking or cycling, <\/strong>on most days of the week. If someone is new to exercise, it is recommended that they work slowly towards this goal and can start with <strong>three 10-minute sessions <\/strong>of moderate activity to achieve the same benefits as one 30-minute session.<\/p>\n\n\n\n<p>Moreover, any activity that increases <strong>heart rate and breathing <\/strong>is considered aerobic exercise, including sports, cycling, jogging, swimming, and walking. Combining <strong>aerobic exercise with weight training <\/strong>is also recommended, as it has been shown to provide the most heart-healthy benefits.<\/p>\n\n\n\n<p>However, it is essential to <strong>listen to one&#8217;s body <\/strong>and not overdo it, gradually increasing the intensity and duration of exercise over time. Consulting with your <strong>healthcare provider <\/strong>before starting any new exercise regimen is also important, particularly for individuals with pre-existing health conditions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"rtex-highlighter-1\"><a><\/a>When To Check With Your Healthcare Provider?<\/span><\/h2>\n\n\n\n<p>There are certain circumstances in which it&#8217;s <strong>essential to check <\/strong>with a healthcare provider before starting an exercise program. These include:<\/p>\n\n\n\n<ul style=\"--ek-bullet-color:#ea4474\" class=\"wp-block-list has-list-bullet-color\">\n<li>Chronic health conditions, including<\/li>\n\n\n\n<li>Diabetes, heart disease, or lung disease<\/li>\n\n\n\n<li>High cholesterol or high blood pressure<\/li>\n\n\n\n<li>History of heart attack or a family history of heart-related problems at a young age<\/li>\n\n\n\n<li>Chest pain or discomfort during activity,<\/li>\n\n\n\n<li>A habit of smoking<\/li>\n\n\n\n<li>Obesity or being overweight<\/li>\n\n\n\n<li>Not exercised regularly in the past.<\/li>\n<\/ul>\n\n\n\n<p>It&#8217;s also important to check with a healthcare provider if you&#8217;re <strong>taking medications <\/strong>that affect your heart rate or the body&#8217;s response to exercise. In some cases, increasing physical activity can reduce the need for <a href=\"https:\/\/www.theemtspot.com\/health\/best-time-to-take-blood-pressure-medications\/\" class=\"ek-link\">blood pressure medications<\/a>, so it&#8217;s important to check with a healthcare provider before making any changes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"rtex-highlighter-1\"><a><\/a>Conclusion<\/span><\/h2>\n\n\n\n<p>Regular physical activity, particularly aerobic and resistance training, has been proven to be an <strong>effective way <\/strong>to help <strong>lower blood pressure<\/strong>. Not only can it improve <strong>cardiovascular health<\/strong>, but it can also improve overall health and well-being.<\/p>\n\n\n\n<p>However, it&#8217;s essential to keep in mind that <strong>regular exercise and healthy lifestyle choices <\/strong>are essential for maintaining good health. <\/p>\n\n\n\n<p>Working with a healthcare provider to develop an individualised exercise plan can be a helpful step in managing high blood pressure and maintaining a healthy lifestyle.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-genesis-blocks-gb-columns gb-slate-section-text-with-cta gb-slate-text-with-cta gb-layout-columns-1 gb-1-col-equal gb-has-background-dim gb-has-background-dim-30 gb-has-custom-background-color has-black-color gb-columns-center alignwide\" style=\"padding-top:3em;padding-right:1em;padding-bottom:3em;padding-left:1em;background-color:#ffeaf0;background-position:50% 52%\"><div class=\"gb-layout-column-wrap gb-block-layout-column-gap-3 gb-is-responsive-column\" style=\"max-width:872px\">\n<div class=\"wp-block-genesis-blocks-gb-column gb-block-layout-column\"><div class=\"gb-block-layout-column-inner\">\n<p class=\"has-text-align-center has-text-color\" style=\"color:#000000;font-size:28px\">Now you can listen the review of this article on TheEMTSpot\u2019s PODCAST (Episode 28) hosted by Samuel Harrison and Olivia Harper \u2013 check out the video below.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How Aerobic and Resistance Training Help Lower Blood Pressure | TheEMTSpot&#039;s PODCAST (EP. 41)\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/dVSeZHRHs3U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\r\n\t\t\t<div id=\"daexthefu-container\"\r\n\t\t\t\tclass=\"daexthefu-container daexthefu-layout-side-by-side daexthefu-alignment-left\"\r\n\t\t\t\tdata-post-id=\"18044\">\r\n\r\n\t\t\t\t<div class=\"daexthefu-feedback\">\r\n\t\t\t\t\t<div class=\"daexthefu-text\">\r\n\t\t\t\t\t\t<h3 class=\"daexthefu-title\">Was this helpful?<\/h3>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"daexthefu-buttons-container\">\r\n\t\t\t\t\t\t<div class=\"daexthefu-buttons\">\r\n\t\t\t\t\t\t\t\r\n\t\t\t<div class=\"daexthefu-yes daexthefu-button daexthefu-button-type-text\" data-value=\"1\">\r\n\t\t\t\t<div class=\"daexthefu-button-text\">Yes<\/div>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t<div class=\"daexthefu-no daexthefu-button daexthefu-button-type-text\" data-value=\"0\">\r\n\t\t\t\t<div class=\"daexthefu-button-text\">No<\/div>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t<div class=\"daexthefu-comment\">\r\n\t\t\t\t\t<div class=\"daexthefu-comment-top-container\">\r\n\t\t\t\t\t\t<label id=\"daexthefu-comment-label\" class=\"daexthefu-comment-label\"><\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"daexthefu-comment-character-counter-container\">\r\n\t\t\t\t\t\t\t\t<div id=\"daexthefu-comment-character-counter-number\"\r\n\t\t\t\t\t\t\t\t\tclass=\"daexthefu-comment-character-counter-number\"><\/div>\r\n\t\t\t\t\t\t\t\t<div class=\"daexthefu-comment-character-counter-text\"><\/div>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<textarea id=\"daexthefu-comment-textarea\" class=\"daexthefu-comment-textarea\"\r\n\t\t\t\t\t\t\t\tplaceholder=\"Type your message\"\r\n\t\t\t\t\t\t\t\tmaxlength=\"\r\n\t\t\t\t\t\t\t\t400\t\t\t\t\t\t\t\t\t\"><\/textarea>\r\n\t\t\t\t\t<div class=\"daexthefu-comment-buttons-container\">\r\n\t\t\t\t\t\t<button class=\"daexthefu-comment-submit daexthefu-button\">Submit<\/button>\r\n\t\t\t\t\t\t<button class=\"daexthefu-comment-cancel daexthefu-button\">Cancel<\/button>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t<div class=\"daexthefu-successful-submission-text\">Thanks for your feedback!<\/div>\r\n\r\n\t\t\t<\/div>\r\n\r\n\t\t\t","protected":false},"excerpt":{"rendered":"<p>Are you finding natural ways to lower blood pressure? Give a try to aerobic and resistance training. Learn about the benefits of these exercises on health.<\/p>\n","protected":false},"author":2,"featured_media":18055,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_helpful_status":1,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[600],"tags":[],"class_list":["post-18044","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-management"],"_links":{"self":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts\/18044","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/comments?post=18044"}],"version-history":[{"count":1,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts\/18044\/revisions"}],"predecessor-version":[{"id":538549,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts\/18044\/revisions\/538549"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/media\/18055"}],"wp:attachment":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/media?parent=18044"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/categories?post=18044"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/tags?post=18044"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}