World Hypertension Day 2025: Best exercises to manage blood pressure

World Hypertension Day, observed annually on May 17, puts a spotlight on a global health issue that silently affects millions globally: high blood pressure.

Known as the "silent killer", hypertension often presents no symptoms until it leads to life-threatening conditions like heart disease, stroke, or kidney failure. The 2025 theme —“Measure Your Blood Pressure Accurately, Control It, Live Longer”— calls for awareness and action.

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Changing lifestyle

Early detection and control are crucial. Among adults with hypertension, half are unaware they have it, and nearly 1 in 6 do not have their blood pressure under control. Uncontrolled, it can lead to heart attacks, strokes, kidney failure, and early death.

Among the most effective lifestyle changes to manage hypertension is regular physical activity. In this article, we focus on the best exercises to control blood pressure and improve heart health.

Why exercise matters

Regular exercise makes the heart stronger. A stronger heart can pump more blood with less effort. So, the force on the blood vessels goes down. This lowers blood pressure.

Regular exercise also helps keep a healthy weight. If you're overweight, losing even 5 pounds (about 2.3 kilograms) can lower your blood pressure.

It takes about 1 to 3 months for regular exercise to have an impact on blood pressure. The benefits last only as long as you continue to exercise.

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Aerobic activities

Brisk walking: Just 30 minutes of brisk walking five days a week can make a significant difference. If that seems too long, start with three 10-minute walks daily. This simple habit improves blood vessel flexibility and reduces systolic pressure by up to 10 points.

Cycling: Whether it's pedalling outdoors or on a stationary bike, cycling is a great low-impact aerobic option. Aim for 30 minutes a day, or break it into three 10-minute sessions.

Swimming: Swimming offers full-body engagement while being gentle on the joints. For older adults, 45 minutes of continuous swimming, three times a week, has been shown to lower blood pressure significantly.

Dancing: Zumba and other aerobic dance routines combine fun with fitness. These high-energy sessions improve cardiovascular endurance while boosting mental well-being.

Isometric training

Isometric exercise training is recommended more specifically, especially to patients who already have borderline or mildly elevated blood pressure.

If someone has uncontrolled high blood pressure to begin with, or other pre-existing cardiovascular conditions, it may not be the safest or most optimal mode of exercise.

Weight training: Although it sounds counterintuitive, weight training or lifting can reduce blood pressure. Strength training actually raises blood pressure levels temporarily but can help overall fitness, which will improve blood pressure levels as well.

Wall Squats: Lean back and shoulders against a wall, squat down, hold.

Leg Extension: While in a seated position, extend your legs to full extension and hold the legs in this position till

Handgrip: Hold a ball or a gripper and squeeze as hard as you can for 10-15 seconds and repeat for 3-4 sets.

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Daily physical activities

Gardening: Digging, planting, and mowing the lawn all count as physical activity. Sustained effort for 30–45 minutes can contribute meaningfully to cardiovascular health.

Tai Chi: This gentle martial art combines deep breathing and slow movements, making it ideal for older adults or those new to exercise. Regular practice has been linked to lower blood pressure and improved balance.

Yoga: Yoga’s focus on breath control and stretching helps calm the nervous system, reducing stress-related blood pressure spikes. However, those with hypertension should avoid intense poses or inversions unless guided by a professional.

Exercises for beginners

Seated leg lifts: Sit on the edge of a chair with your feet flat on the floor. Slowly lift one leg straight. Hold for a few seconds and then lower it. Repeat with the other leg. Do this with each leg for at least 10-15 times

Seated torso twist: Sit with your feet flat on the ground with your hands placed on your thighs. Twist your upper body to one side, looking over your shoulder. Hold for a few seconds. Repeat the twist on the other side.

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Precautions and tips

Warm up and cool down to avoid sudden drops or spikes in blood pressure.

Start slow if you're new to exercising. Consult your doctor before starting any programme, especially if you have a history of cardiovascular issues.

Avoid sprinting or extreme high-intensity workouts, which may dangerously elevate blood pressure.

'Movement is medicine'

This World Hypertension Day, take the first step towards managing your blood pressure. Whether it’s walking, swimming, lifting weights, or even dancing in your living room, any movement is better than none. Regular, moderate activity not only controls hypertension but also enriches your overall quality of life.

Measure your blood pressure, control it with consistency, and live longer — with every step, stretch, and squat.