Strength train three days a week to help lower your blood pressure. Since lifting causes a temporary increase in blood pressure, keep weight loads modest. Control your breathing throughout movement and stop if you feel dizzy or light-headed. Use resistance exercise machines such as bicep curls, ab exercisers, leg presses and chest presses to work the upper body, lower body and core. Start off with one to two sets of 10 to 12 reps for each machine.
Every Day Activity
Find activities you enjoy and aim for 30 minutes a day of “exercise” on most days of the week. Daily housework, gardening, washing windows, using the stairs, carrying your groceries, walking at the mall, or riding bikes with the kids all add up to exercise that benefits your heart. Tip: Increase activity by parking at the end of the lot, or get off the bus a stop early and walk to your destination.
Consult Your Doctor Before Getting Started
High-intensity bouts of exercise are not typically recommended for high blood pressure sufferers. Instead, you should work out at a moderate pace. To know you are working out at a safe level, you should have the ability to carry on a conversation comfortably.
Wear a heart rate monitoring device during exercise. Your target heart rate where you should remain while exercising is 50 to 85 percent of your maximum heart rate; your maximum heart rate is approximately 220 minus your age. Since blood pressure medications can lower your target heart rate, consult your doctor about making any adjustments during exercise.