Diet, Food & Fitness

5 Exercises To Lose Weight For People With High Blood Pressure

Nearly 45% of adults in the United States suffer from problems related to high blood pressure. The death rate from blood pressure has also increased by more than 10% in the United States. This is majorly due to poor eating habits and a lack of proper exercise.

Weight gain is often accompanied by an increase in blood pressure. Weight reduction is the best way to lower your blood pressure.

Below are some of the best ways for people with high blood pressure to losing weight.

Brisk Walks

People with high blood pressure are always recommended to do at least 20 minutes of brisk walking every day. Apart from helping reduce blood pressure, walking boosts metabolism, strengthens joints, muscles, and bones, promotes a healthy immune system, and also helps in relieving stress.

Older people who are not physically able to participate in high-intensity exercises can take brisk walks instead. Research also shows that regular walking helps in belly fat reduction and improves your body’s response to insulin. It prevents blood from hardening so blood can flow more easily.

The next time you have to go someplace which is 5-10 minutes away, walk instead of driving or calling a taxi.

Strength Training

Strength training increases muscle mass which improves your body’s blood pressure response. It is said to reduce your blood pressure by up to 3 points. Performing resistance training exercises a few times a week can definitely bring about a noticeable change in your blood pressure levels.

A combination of aerobic exercises and strength training can boost your metabolism, help you reduce weight, and build up strength.

  • While lifting weights, lift at a controlled speed instead of lifting too fast or too slow.
  • A rest period of 90 seconds is recommended between sets for people with hypertension.
  • Hypertensive people are recommended to avoid maximal or near maximal weights.

If you don’t want to go to the gym and prefer exercising at home, you should definitely look at the variety of home workouts and weight loss programs offered by They have plenty of exercises for training at home including resources on a diet which you should follow for maximum benefit.


Swimming is very effective in reducing blood pressure in patients with hypertension. It is even comparable to the blood pressure reduction which is observed in exercises like jogging and biking.

The best thing about swimming is that you can reduce or increase its impact according to your capabilities. People with hypertension can participate in swimming exercise therapy which is not highly intense and is also enjoyable.

Regular swimming can minimize the occurrence of hardening and stiffening of blood vessels which increases as you age. Swimming is also said to be the second most popular exercise among older people.


Hiking has many physical health benefits like improved bone density, lower cholesterol levels, lower body fat, reduced risk of cardiovascular diseases, and lower blood pressure.

People who don’t enjoy routine exercises can hike instead and it is said to lower blood pressure by as much as 10 points. Even light hiking can increase your heart rate and this is beneficial for older people who cannot participate in intense hiking.

Besides reducing blood pressure, hiking engages all your leg muscles like glutes, quads, and hamstrings. It also helps improve bone density by strengthening the bone tissue.


Dancing is much more beneficial than people realize. Not only is it an enjoyable activity but it also helps build bone and muscle, reduces body fat, increases aerobic capacity, balances cholesterol levels, and decreases blood pressure.

Studies have shown the positive effects of dance therapy in hypertensive patients. If you want something which is intense and enjoyable and intense at the same time, go ahead and sign up for some dance fitness or Zumba classes.


By leading a healthy lifestyle, you can control your blood pressure levels and prevent them from increasing. Establish a regular exercise routine for yourself and try to move whenever it is possible. Engage in outdoor physical activities like hiking, cycling, and jogging.

Mehedi Hasan

Mehedi Hasan is an enthusiastic health blogger and the founder member of WOMS. He likes to share his thoughts to make people inspired about their fitness. He is an experienced writer and author on highly authoritative health blogs.

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