Regular physical activity can lower systolic blood pressure 5–10 mmHg — equivalent to one antihypertensive medication. But the wrong kind of exercise can make things worse.
Recommended (moderate-intensity aerobic): brisk walking, swimming, cycling, dance, tai chi. Target: 150 min/week (30 min × 5 days).
Strength training: 2–3× a week with light-to-moderate weights and many reps. Avoid heavy weights with breath-holding.
Avoid when BP is uncontrolled (≥160/100): heavy lifting, sprinting, long isometric holds.
Warning signs to stop: chest pain, severe shortness of breath, dizziness, irregular heartbeat, nausea, cold sweats.
Consult a Klinik Beth Rapha doctor on safe exercise types before starting a new program.