Stronger heart, lower blood pressure: The power of exercise

Let’s get to the heart of the matter: Heart disease is the leading cause of death in the United States for men, women, and people across most racial and ethnic groups, according to the 2025 heart disease report from the American Heart Association (AHA). In fact, the study says cardiovascular diseases claim more lives in the US than all forms of cancer and accidental deaths combined.

Hypertension (high blood pressure) is a major risk factor for heart disease. Nearly half of US adults have high blood pressure, increasing their risk of heart disease and stroke.

While these statistics are concerning, there’s good news: Lifestyle changes can help prevent, manage, or even reverse hypertension.

A healthy lifestyle includes being smoke-free, maintaining a healthy weight, managing blood sugar and cholesterol, treating high blood pressure, engaging in at least 150 minutes of moderate-intensity exercise per week, and getting regular checkups.

Exercise is a powerful tool for lowering blood pressure. A single session of moderate-intensity exercise can reduce systolic blood pressure by 5 to 7 mmHg for up to 22 hours post-exercise. Strength training also contributes to lower blood pressure, though its effects are less pronounced than those of cardiovascular exercise.

Before beginning any exercise program, consult your doctor to ensure safety, especially if you have existing health conditions or take medications.

Aerobic activities like cycling, swimming, using an elliptical machine, or brisk walking are effective for lowering blood pressure and improving heart health. Choose an activity you enjoy so you’ll stick with it.

• Start with short sessions: A 10-minute brisk walk three times a day can help regulate blood pressure and prevent spikes. Moderate-intensity exercise raises your heart rate, increases breathing, and causes sweating, but you should still be able to hold a conversation.
• Increase duration gradually: Work up to 30 minutes of moderate-intensity aerobic exercise five days a week (150 minutes weekly). If you can do more – that’s even better!

Once you establish a regular aerobic routine, add strength exercises. Start with light weights and high repetitions, two to three days per week. Doing bodyweight exercises like squats and lunges or using machine weights are also effective.

After cardio workouts, slow down your pace for a few minutes before stopping. This is especially important for individuals with high blood pressure. Deep breathing and stretching can enhance relaxation.

Listen to your body. If you experience chest pain, severe shortness of breath, dizziness, or an irregular heartbeat, stop exercising and seek medical attention immediately. Be aware of heart attack, stroke, and cardiac arrest symptoms.

Regularly check your blood pressure, particularly after exercise, to track progress and detect any irregularities. For information, check out AHA’s guide on understanding blood pressure readings.

These medications lower blood pressure but, when combined with post-exercise hypotension, may cause dizziness or fainting. A gradual cool-down is essential.

Diuretics can lower both resting and exercise blood pressure, requiring caution to prevent excessive drops. Beta blockers slow heart rate, making target heart rate training unreliable. Instead, use the "talk test" or perceived exertion scale to gauge intensity.

Discuss any medication-related precautions with your doctor and adjust dosages if necessary.

1. Be consistent: Treat exercise like a vital appointment. Set reminders and stick to a schedule.
2. Follow through: Motivation fluctuates, but consistency is key. Unless you're unwell, just get it done.
3. Celebrate small wins: Keep a journal to track progress and reflect on how you feel.
4. Eat healthy foods: A healthy diet is crucial for blood pressure control.
5. Seek professional guidance: If needed, join group fitness classes or work with a certified personal trainer. For dietary support, consult a registered dietitian. Check your insurance coverage and use resources like our Find a Doctor tool. 

As a fitness professional, I’ve witnessed the transformative effects of exercise on heart health. Some of the most dedicated individuals in my classes are those who have survived heart attacks. Their experiences have motivated them to make exercise a permanent lifestyle change.

While heart disease is the leading cause of death in the US, many cases are preventable with healthy habits. Don’t wait for a wake-up call – start making small, consistent changes today.

A healthier heart leads to a healthier, happier life. Begin your journey now.