Regular aerobic exercise is key for strengthening your heart so it doesn’t have to work as hard to pump blood throughout your body. And that can help lower your systolic blood pressure (the top number) by as many as nine points, according to the Mayo Clinic.
And walking is one of the simplest forms of aerobic exercise out there — you can do it anywhere, with zero special equipment.
A healthy goal is to walk for at least 30 minutes most days of the week, per the Centers for Disease Control and Prevention. According to a February 2019 study published in the journal Hypertension, that amount could produce similar effects to blood pressure-lowering medication, although it’s important to note that more research needs to be done in this area.
4. Lose Weight
Having overweight can strain your heart and potentially damage your blood vessels, both of which could contribute to high BP.
“There’s a clear association between obesity and hypertension,” Emmanuel Moustakakis, MD, director of the coronary care unit at NewYork-Presbyterian Queens and assistant professor of clinical medicine at Weill Cornell Medicine, tells LIVESTRONG.com.
The good news? You don’t necessarily have to drop tons of weight to see a difference. Losing just 5 to 10 pounds could get you a whole lot closer to a healthier reading, according to the AHA.
5. Try Hand-Grip Exercises
Squeezing a hand gripper (or tennis ball) for a few minutes every day could lower your blood pressure by as much as six points, found a December 2018 Systematic Reviews analysis of 26 studies.
Try squeezing the gripper with one hand for two full minutes, using about half your full strength, Dr. Moustakakis recommends. Rest for two minutes before gripping with your other hand, and repeat the cycle once more.
6. Find Healthy Ways to Relax
Read the full article here
