Blood pressure and staying active

Being active and blood pressure

Being active is one of the best things you can do for your body and your blood pressure. This section explains how moving more and keeping a healthy weight can help your heart and make you feel better.

Why is being active good for blood pressure?

• It makes your heart stronger – exercise helps your heart pump blood more easily
• It lowers your blood pressure over time. Your blood pressure goes up during exercise but then goes down afterwards
• It helps you stay a healthy weight – this takes pressure off your heart
• It makes you feel better. Moving more can help you feel less stressed, happier and have more energy

Why is a healthy weight important?

• Extra weight makes your heart work harder
• Being overweight raises your chance of getting other illnesses such as type 2 diabetes, heart disease, stroke and some cancers
• Losing weight helps lower your blood pressure. Losing just 5 to10% of your body weight can really help your heart

How to start being more active

Step 1: talk to your healthcare professional before starting new exercises. They can:

• give you advice
• help you stay safe
• change your medicines if needed

Step 2: pick activities you enjoy. You don’t have to join a gym. Choose things that are fun or fit into your day, like:

• walking or jogging
• riding a bike
• swimming
• dancing
• gardening or cutting the grass
• playing with grandchildren or pets

Step 3: try to do aerobic exercise where possible. Aerobic exercise is best for your heart. It means moving in a steady way so your heart beats faster. Examples include:

• fast walking
• swimming
• cycling
• dancing
• jogging

You can also try:

• balance and stretching like yoga or tai chi. These help you stay steady and stand tall
• strength exercises. Lifting light weights or using stretchy bands helps your muscles and heart

Avoid very hard exercises like sprinting or heavy lifting. These can push up your blood pressure too much.

How much exercise should you do?

Adults should try to do 150 minutes of aerobic exercise every week. This means you:

• feel warmer
• breathe a bit harder
• can still talk but not sing

You can break it up like this:

• 30 minutes a day, five days a week
• or shorter bits, like 10 minutes here and 30 minutes there

Start slow, if you are new to exercise. Then build up bit by bit.

Tips to fit more movement into your day

• Go for a short walk (5–10 minutes) after meals
• Use the stairs, not the lift
• Park further away from the shop or work
• Get off the bus one stop earlier
• Walk or cycle for short trips
• Count housework as exercise - cleaning, hoovering and gardening all help
• Join a local or online class like yoga, Zumba or chair exercises

If you have trouble moving or health problems

You can still be active even if you find moving hard. Try:

• chair exercises or gentle stretching
• special classes at community centres or from the NHS
• always listen to your body. Stop if you feel pain or feel unwell

Staying safe with heart problems or medication

• Tell your doctor if you feel pain in your chest, get dizzy or feel out of breath
• Some medicines (like beta blockers) can change how hard you can exercise. Ask your health care professional for advice if needed
• If you have a pacemaker, you can still be active, but don;t play contact sports
• Don’t exercise outside when it’s very hot or very cold

Keeping track and staying motivated

• Use a step counter or fitness app to track how much you move
• Write down your exercise in a diary or notebook
• Set small goals, like “walk 10 minutes every day”
• Ask a friend or family member to join you - it makes it more fun
• Treat yourself when you reach your goals