Quick answer
If you have high blood pressure, the American Heart Association recommends at least 150 minutes a week of moderate aerobic activity, such as brisk walking, plus muscle-strengthening on 2 or more days. Use light to moderate resistance, breathe out on every effort and never hold your breath. Do not exercise if your reading is above 180/120 or you have chest pain, dizziness or a severe headache.
Key takeaways
- Regular physical activity is one of the lifestyle changes the AHA and CDC recommend for managing blood pressure.
- Aim for 150 minutes a week of moderate aerobic activity plus strength work on 2 or more days.
- Breathe out during the effort of every strength move; holding your breath can spike blood pressure.
- Skip exercise and get help if your reading is above 180/120 or you have warning symptoms.
- Ask your doctor whether your medicines affect your heart rate or how you handle heat.
High blood pressure is common after 50, and the CDC notes it often has no warning signs. The encouraging part is that regular physical activity is one of the main lifestyle changes the American Heart Association (AHA) and the CDC recommend for managing it, alongside diet, limiting alcohol, not smoking and taking any prescribed medicine.
This guide covers how much to do, which activities to choose, how to strength train safely, and the times when you should not exercise at all.
Know your numbers first
The AHA groups blood pressure readings like this:
| Category | Top number (systolic) | Bottom number (diastolic) | |
|---|---|---|---|
| Normal | Less than 120 | and | Less than 80 |
| Elevated | 120-129 | and | Less than 80 |
| Stage 1 high blood pressure | 130-139 | or | 80-89 |
| Stage 2 high blood pressure | 140 or higher | or | 90 or higher |
| Hypertensive crisis | Higher than 180 | and/or | Higher than 120 |
If you check your blood pressure at home, write down a reading before you start a new routine. It helps you and your doctor see how you respond over time.
When not to exercise
Do not start or continue a workout if:
- Your reading is higher than 180/120. The AHA calls this a hypertensive crisis. Rest for a few minutes and check again. If it is still that high, contact your doctor right away.
- You have chest pain, shortness of breath, back pain, numbness or weakness, a change in vision, or difficulty speaking along with a high reading. The AHA says to call 911 in this case.
- You feel dizzy, faint or unusually short of breath during exercise. Stop, sit down and get medical advice before your next session.
- Your blood pressure is not yet under control or your doctor has not cleared you for exercise.
How much exercise helps with high blood pressure?
The AHA recommends at least 150 minutes a week of moderate aerobic activity (or 75 minutes of vigorous activity), plus muscle-strengthening on at least 2 days a week. This matches the HHS Physical Activity Guidelines for all adults.
You do not need to do it all at once. Thirty minutes on 5 days works, and so do three 10-minute walks in a day. If you are starting from very little, begin with 10 minutes and add a few minutes each week.
How hard should you work?
Moderate intensity is the target. The CDC describes it as about a 5 or 6 on a 0-10 effort scale, where sitting is 0 and your hardest effort is 10. A simple check is the talk test: you can talk, but not sing.
Some blood pressure medicines can lower your heart rate, so a heart rate target may not tell the whole story. Ask your doctor whether your medicines affect your heart rate, your balance or how your body handles heat, and go by how the effort feels.
Best types of exercise for high blood pressure
- Aerobic activity: brisk walking, cycling, swimming, water aerobics and low-impact cardio at home. Our walking workout plan is an easy place to start, and low-impact cardio at home works when the weather is bad.
- Strength training: light to moderate resistance with more repetitions, rather than heavy lifts.
- Flexibility and balance: gentle stretching and balance work round out your week.
How to strength train safely with high blood pressure
Strength training is recommended, but how you do it matters:
- Never hold your breath. Straining while holding your breath can push blood pressure up sharply. Breathe out as you lift or push, and breathe in as you lower.
- Choose a weight you can lift 10-15 times with good form. Avoid lifts so heavy you have to strain.
- Do not grip hard for long periods. Hold bands and weights firmly but not tightly.
- Warm up and cool down for 5 minutes each. Ending gradually, with easy walking, helps avoid feeling lightheaded.
- Get up slowly from the floor or a bent-over position.
A simple starter routine
After a 5-minute warm-up, do these moves 2 or 3 days a week on non-consecutive days. Count your breaths out loud if it helps you remember not to hold your breath.
The exercises
Brisk Walk or March in Place
Works: Heart and lungs10-30 minutes, most days
- Start with 3-5 minutes of easy walking or marching to warm up.
- Pick up the pace until you are breathing harder but can still talk.
- Swing your arms naturally and stand tall.
- Finish with 3-5 minutes of slower walking.
- Make it easier
- March in place while holding a counter, or walk in 5-minute blocks.
- Make it harder
- Add gentle hills or walk a little longer each week.
- Safety tip
- Stay at a pace where you can talk. Stop if you feel dizzy or have chest discomfort.
Sit-to-Stand
Works: Thighs, glutes10-12 reps, 1-2 sets
- Sit near the front of a sturdy chair placed against a wall, feet flat.
- Breathe in. Lean slightly forward.
- Breathe out as you push through your heels to stand.
- Breathe in as you lower slowly to sit.
- Make it easier
- Use your hands on the armrests.
- Make it harder
- Cross your arms over your chest.
- Safety tip
- Never hold your breath. Stand up slowly if you tend to feel lightheaded.
Wall Push-Up
Works: Chest, shoulders, arms10-15 reps, 1-2 sets
- Stand an arm's length from a wall with hands at shoulder height.
- Breathe in as you bend your elbows and bring your chest toward the wall.
- Breathe out as you push back to the start.
- Keep your body in a straight line.
- Make it easier
- Stand closer to the wall.
- Make it harder
- Step your feet farther back.
- Safety tip
- Keep your hands at or below shoulder height and breathe steadily.
Seated Resistance Band Row
Works: Upper back, shoulders10-15 reps, 1-2 sets
- Sit tall and loop a light band around your feet.
- Hold one end in each hand, arms straight.
- Breathe out as you pull your elbows back and squeeze your shoulder blades.
- Breathe in as you return slowly.
- Make it easier
- Use a lighter band.
- Make it harder
- Use a firmer band or slow the return to 3 seconds.
- Safety tip
- Hold the band without a tight grip, and keep breathing on every rep.
Standing Heel Raise
Works: Calves, ankles12-15 reps, 1-2 sets
- Stand facing a counter, hands resting on it.
- Breathe out as you rise onto the balls of your feet.
- Pause for 1 second.
- Breathe in as you lower slowly.
- Make it easier
- Rise only partway.
- Make it harder
- Do one leg at a time with support.
- Safety tip
- Keep a hand on the counter for balance.
Safety first: talk to your doctor
Check with your doctor before starting a new exercise program if you have high blood pressure that is not under control, heart disease, kidney disease, or have had a stroke. Take your medicines as prescribed, and do not stop or change them on your own because you have started exercising. For a full-week plan that fits the guidelines, see our weekly workout schedule.
Frequently asked questions
Is it safe to exercise with high blood pressure?
For most people, yes, and regular activity is one of the lifestyle changes the AHA recommends for managing it. Check with your doctor first if your blood pressure is not under control or you have heart or kidney disease.
What blood pressure is too high to exercise?
Do not exercise if your reading is higher than 180/120, which the AHA calls a hypertensive crisis. Rest, recheck, and contact your doctor; call 911 if you also have symptoms like chest pain, shortness of breath or vision changes.
Can I lift weights with high blood pressure?
Usually yes, with light to moderate resistance you can lift 10-15 times. Breathe out on every effort and never hold your breath or strain, because that can raise blood pressure sharply.
What is the best exercise for high blood pressure?
Moderate aerobic activity such as brisk walking, cycling or swimming, done for 150 minutes a week, is the foundation. Add muscle-strengthening on 2 or more days a week.
Sources
- American Heart Association: High Blood Pressure
- CDC: High Blood Pressure
- CDC: Physical Activity Guidelines for Older Adults
- HHS: Physical Activity Guidelines for Americans
Health note: This article is general information, not medical advice. If you have a heart condition, high blood pressure, diabetes, recent surgery, joint replacement or any symptoms such as chest pain, dizziness or unusual shortness of breath, talk to your doctor before starting. Stop any exercise that causes sharp pain. Read our full disclaimer.
