Exercise and High Blood Pressure

Physical exercise is so important for your general state of well being as well as your blood pressure. There are really no substitutes for getting out there and getting your muscles moving, your heart pumping and your blood flowing through your veins.

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The lack of physical exercise we get in this post-industrial world where machines do all the ‘work’ is a principle cause of our general poor health. And obesity and high blood pressure are some of the results. Plenty of research shows there’s a clear link between lack of exercise and high blood pressure. Indeed, sitting down for long periods is particularly bad for us and our blood pressure.

So what should you do about it? Get moving basically. Any kind of activity that keeps your body moving (and that isn’t straining you) will help. Even gentle movements are better than just sitting down. And if you do have to sit down a lot (due to your job, for example), then make sure to get up every half hour or so for a couple of minutes and move around a bit.


Exercise and high blood pressure – some tips

It is better to do some exercise everyday than a lot of exercise now and then. Health authorities tend to recommend at least half an hour a day of exercise that gets your heart and lungs working harder. You can do this all at once but it’s often easier and more beneficial to have lots of short stints of activity/exercise throughout the day. (Check out our article here for more details: Lower blood pressure through exercise.)exercise and high blood pressure

Your exercise regime should reflect your current state of health. Don’t overdo it at first. Start with small steps and work your way up. Even a walk around the block once a day is a good start. In fact, walking is an excellent way to lower your blood pressure.

I prefer to incorporate activities into my daily exercise so I get things done and feel a sense of achievement – as well as helping keep my blood pressure within an acceptable range.

Last year I used to walk up the hill behind my house once a day to enjoy breath-taking views of the Bristol channel and the coast of Devonshire. The walk up was strenuous and really got my system working. My walk back down was relaxing in comparison and allowed my system to recuperate.

This year I’ve been concentrating on my backyard – getting all the brambles and ferns out with a pickax as well as building a drystone wall to keep the sheep out of my garden. I relegate one hour a day to this activity and it’s amazing how much I’ve achieved in such a short time.

Another sense of satisfaction is when I take my blood pressure. It is often below 120/80 these days. When you consider I was measuring 190+/115+ just a year ago, and prescription medications didn’t help, I’ve come along way.

lower blood pressure through hand grip exercisesHandgrip exercise and high blood pressure

I should add that even if you’re not able to be very active, there is now a kind of exercise you can do that will help lower your blood pressure without you even having to get off the couch.

Isometric handgrip exercises as they’re called have been well-researched in recent decades and just involve squeezing something in your hand for about 15 minutes a day. I’ve written more about it here so have a read: Handgrip exercises for lower blood pressure.

I should also point out that these are NOT a substitute for getting normal aerobic exercise – the kind which works your heart and lungs harder. Hand grip exercises affect your blood pressure in an entirely different way. However, both can help so it’s worth a shot in my opinion.


Other natural ways to reduce blood pressure

Of course exercise alone is not enough to reduce blood pressure. Diet and relaxation are also essential components of natural blood pressure reduction.

Diet includes supplements. Because the interest in reducing blood pressure has increased over the past few years a number of companies have been working hard to make available natural herbs and remedies that can help you get your BP down. Of course, not everybody needs them but for some stubborn blood pressure problems a natural boost in getting it down is just the ticket.

Beware however of getting conned by slick salesmen selling snake oil. Outrageous claims is often an indication of a con.

Alistrol review - hawthorn for lowering blood pressure

Use coupon code FREESHIPD3 at the checkout!

One natural supplement I have been getting positive feed back on is Alistrol. They have combined in a one-a-day pill four of the most powerful anti-hypertensive herbs.  One fellow who has been taking it for over a month now has reported a 20 point drop in his blood systolic blood pressure. It’s hard to argue with numbers.

If you’ve got “stubborn blood pressure” you might want to check it out. Click the link below:

Alistrol blood pressure supplement

Time-limited offer: enter the coupon code FREESHIPD3 at the checkout and you’ll get free shipping and a free bottle of vitamin D supplement, which is also excellent for your blood pressure!

Although Alistrol will help you significantly lower your blood pressure I wouldn’t consider it as a substitute for a healthy lifestyle including good diet and exercise :-).  Combine these together and you should achieve a healthy balance.

All the best,

Simon Foster

Update: Lower your blood pressure naturally (for less cost)

My partner and I have now put together a guide to help you lower your blood pressure naturally without medications.

The guide contains simple and proven strategies for lowering your blood pressure and keeping it low through easy, effective and enjoyable changes in lifestyle.

Since there are many factors which affect your blood pressure, the best way to lower your blood pressure without drugs is to apply a broad approach, and the guide covers all causes and cures with natural home-based remedies.

These include exercise (with lots of tips for being more active in your everyday life), relaxation and stress reduction, and of course the many affordable natural foods and drinks that lower blood pressure.

To keep it simple, the guide is arranged in a series of 9 easy-to-follow steps.

lower your blood pressure naturally

These progressive steps are based on the principle that positive incremental change is always best in health matters.

Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).

Click on the link below for more information:

Lower Your Blood Pressure Naturally Guide


P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.

Follow each step to get your blood pressure back in balance.

Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.

Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.

This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.

To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.



  • Robin Bristow

    A good way to lower blood pressure for people of all ages is to increase the level of nitric oxide in the blood. It increases the flexibility of the arterial walls and in particular opens up the capillaries which obviously cuts back pressure on the heart and lowers systolic blood pressure.
    Arginine is the primary source in the body but supplements of this are poorly absorbed because they are heavily reduced by natural digestive systems and only about 15% gets into the blood. Arginine ethyl ester gets through but tastes horrible – I use pineapple juice to mask the taste. 5gm twice daily keeps my BP well under control at average 105/ 65 – far superior to my old pharmaceutical medications that only reached 135/ 90.

  • Hi Robin, thanks for that information, and good to hear how effective the Arginine supplements are for you (cheers for the pineapple juice trick too).

    Coenzyme Q10 also affects nitric oxide production in the body as does beetroot juice and there’s increasing evidence that both of these can also help with lowering blood pressure too.

    More info on the beetroot phenomenon here: https://highbloodpressurebegone.com/can-i-lower-my-blood-pressure-with-beetroot-juice/

    And I just read a good article on another website about CoQ10 here: https://www.dietvsdisease.org/4-nutrient-deficiencies-every-high-blood-pressure-patient-needs-to-know/

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