The American College of Sports Medicine makes the following recommendations for reducing hypertension through exercise:
- Perform mainly aerobic activities that involve large muscle groups.
- Exercise at moderate intensities (about 50-85% Max Heart Rate) seems to reduce BP as much as, if not more than, exercise at higher intensities. Click here for more information about calculating target heart rate.
- Frequency of aerobic training: 3-7 days/week. However, because blood pressure may remain reduced for several hours after aerobic exercise, working out every day may provide the most optimal BP control.
- Duration of training session: 30 to 60 minutes
- Resistance training is not recommended as the primary form of exercise training for reducing BP, but should be combined with aerobic training. Resistance training regimens should incorporate incorporate lower resistance with higher repetitions.