How long does it take to reduce your blood pressure with more exercise?
This was a question that I was asked recently and for which I did not immediately have an answer. So, in the absence of my pending graduation with a doctorate of medicine (not happening any time very soon), I did the unthinkable and referred to the Artificial Intelligence (AI) and Dr. Google. Usually, and probably always, without a medical degree, one should take information gleaned with a good dose of non-sodium salt. However, in this instance, I agree that what was offered by AI made a lot of sense and passed my exacting standard for what might be described as reasonable information. I will, however, state for the record that as I am not a doctor and therefore unable to diagnose. Therefore, you should consult with your general practitioner MD for verification and the best course of action if you have high blood pressure. I will never tell you to up or down your medication dosage because, as a massage therapist, that is outside my scope of practice.
AI said the following:
“On average, it takes about one to three months of consistent exercise to see a noticeable and lasting reduction in blood pressure. The benefits will continue as long as you maintain a regular routine.
Short-term effects
The benefits of exercise begin immediately. After a single workout, blood pressure can drop for up to 24 hours, an effect that is often more pronounced in people with high blood pressure. This is due to several physiological responses, including a decrease in blood vessel stiffness and the relaxation of blood vessels.
Long-term effects
For a sustained reduction in resting blood pressure, consistency is key.
1–3 months: With regular aerobic activity, you can expect to see a sustained impact on your blood pressure within this timeframe.
2–12 weeks: Studies on isometric handgrip training show significant reductions in systolic and diastolic blood pressure within eight to twelve weeks.
Continuing benefits: The benefits of exercise last only as long as you continue to exercise. The "use it or lose it" theory applies here, as you can lose your progress after stopping exercise for as little as two weeks.
Recommended exercise guidelines
For the best results, healthcare professionals recommend:
Aerobic activity: Aim for at least 150 minutes of moderate aerobic activity per week (such as brisk walking, cycling, or dancing) or 75 minutes of vigorous activity (like jogging or swimming).
Break it up: You don't need to do all 30 minutes at once. Even three 10-minute sessions throughout the day can be effective.
Add strength training: Resistance training has also been shown to help reduce blood pressure, especially in combination with aerobic exercise.
Factors that influence the timeline
The time it takes to see results can vary depending on several factors:
Starting point: If you are already in the pre-hypertensive or hypertensive range, you may see more dramatic and faster results than someone who has a normal reading.
Consistency: Sticking with a regular exercise schedule is the most important factor for long-term improvement.
Weight loss: If you are overweight, losing even a small amount of weight can have an additional positive impact on your blood pressure.
Other lifestyle changes: Pairing exercise with a healthy diet (like the DASH diet), reducing sodium, and quitting smoking can accelerate your progress.
Before beginning any new exercise routine, it is best to consult with a healthcare professional, especially if you have high blood pressure or other health concerns.
This is for informational purposes only. For medical advice or diagnosis, consult a professional. AI responses may include mistakes. Learn more “
