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Exercises to Lower High Blood Pressure

By U.S. News & World Report

High blood pressure, clinically known as hypertension, affects nearly half of U.S. adults and remains a leading risk factor for heart disease, stroke and kidney disease. Often called the “silent killer” because it typically presents with no obvious symptoms, the long-term consequences of high blood pressure can be severe.

The good news is that one of the most effective tools for preventing and managing hypertension isn’t found in a prescription bottle: It’s movement.

[READ: How to Spot the Signs of High Blood Pressure]

The Science of Movement: How Exercise Lowers Blood Pressure

Regular physical activity produces meaningful reductions in blood pressure, particularly for individuals with elevated blood pressure or stage 1 hypertension. In many cases, these reductions are comparable to those seen with first-line medications for stage 1 hypertension, as reflected in national clinical guidelines.

From a physiological standpoint, exercise:

— Improves the elasticity of blood vessels

— Enhances endothelial function

— Reduces systemic inflammation

— Supports healthy body weight and metabolic function

— Improves autonomic nervous system balance

Collectively, these adaptations help reduce the force exerted on arterial walls, resulting in lower resting blood pressure over time.

Even a single bout of exercise can lead to a temporary reduction in blood pressure, a phenomenon known as post-exercise hypotension, which can last for several hours after activity.

[READ: How to Properly Take and Read Your Blood Pressure at Home.]

AHA Guidelines: How Much Exercise You Need to Control Hypertension

The foundational recommendation aligns with guidance from organizations like the American Heart Association:

— 150 minutes per week of moderate-intensity aerobic activity (brisk walking, cycling, swimming) or 75 minutes per week of vigorous-intensity activity

— Plus 2 days per week of strength training

For individuals with hypertension, exercising consistently matters more than intensity. Starting with manageable, sustainable activity levels and progressing gradually is key.

[READ: GLP-1 Drugs for Heart Health: Benefits, Side Effects & Who Should Take Them]

The 3 Best Types of Exercise for Lowering Your Blood Pressure

Type of Exercise Examples Key Considerations
Aerobic activities Walking, cycling and swimming Research consistently shows blood pressure reduction
Resistance training Bodyweight exercises, free weights and resistance bands Evidence suggests benefits including reduced blood pressure, improved muscular strength and metabolic health
Isometric exercise Wall sits and handgrip holds Emerging research suggests blood pressure reductions when in conjunction with aerobic activity.

Aerobic exercise

Aerobic activities such as walking, cycling, running and swimming are especially effective. Research consistently shows reductions of approximately 4 to 8 mmHg in systolic blood pressure among individuals with hypertension, changes that are clinically meaningful and associated with reduced cardiovascular risk.

Resistance training

Strength training also plays a valuable role when performed appropriately. Moderate-intensity resistance exercise can contribute to reductions in blood pressure while improving muscular strength and metabolic health.

Key considerations include:

— Using moderate resistance

— Maintaining proper breathing (avoiding breath-holding)

— Emphasizing controlled movement

Isometric exercise

Emerging research suggests that isometric exercises, like wall sits and handgrip holds, may produce meaningful reductions in blood pressure when performed regularly. These exercises are best used as a complement to, not a replacement for, aerobic activity.

[READ: Is Japanese Walking Worth Trying?]

Beyond the Gym: Diet, Sleep and Stress Management for Heart Health

While exercise is powerful on its own, its full impact is realized when combined with other healthy lifestyle behaviors. At the American Council on Exercise (ACE), this is reflected in the ACE 7 Core Drivers of Healthy Living, a framework that recognizes that lasting health is shaped by multiple, interconnected factors.

In the context of hypertension:

— Move more and move well. Regular physical activity is the most direct lever for lowering blood pressure.

— Nourish your body. Dietary approaches such as the Dietary Approaches to Stop Hypertension (DASH) eating plan support vascular health and sodium balance.

— Prioritize restorative sleep. Poor sleep is associated with increased hypertension risk.

— Strengthen your stress resilience. Chronic stress is believed to contribute to sustained elevations in blood pressure.

— Build supportive connections. Social support improves adherence to healthy behaviors.

— Make safer, informed choices. Limiting alcohol and avoiding tobacco are essential.

— Cultivate purpose and a growth mindset. Sustainable behavior change requires consistency and self-efficacy.

These drivers work together, creating a compounding effect that supports long-term cardiovascular health.

Safety First: Essential Tips Before You Start Exercising

For most individuals, exercise is safe and highly beneficial. A few practical guidelines:

— Start gradually, especially if you’ve been inactive.

— Choose activities you enjoy to support consistency with your movement goals.

— Breathe continuously during exercise (avoid holding your breath).

— Consult a healthcare provider if your blood pressure is very high or uncontrolled.

The Takeaway: Simple Steps for Long-Term Blood Pressure Control

High blood pressure is common, but it’s also highly manageable.

Regular movement is one of the most effective ways to lower blood pressure and reduce your risk of serious health complications. You don’t need an extreme workout plan to see benefits. Simple, consistent activity like walking more and moving during the workday can make a meaningful difference.

The key is to start where you are and build gradually. Pair movement with other healthy habits, including better nutrition, quality sleep and stress management, to amplify the results.

You don’t need to be perfect. You just need to begin and keep going.

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Exercises to Lower High Blood Pressure originally appeared on usnews.com

Update 05/29/26: This story was published at an earlier date and has been updated with new information.

As Chicago rethinks its monuments, an artist surrounds George Washington with ‘Other Washingtons’

By CNN
Chicago (CNN) — In Chicago, a lone statue of George Washington is now surrounded by “Other Washingtons,” which take the form of blue flags bearing the faces of Black Americans who bear the same last name. They include a range of notable figures and local heroes, such as the inventor George Washington Carver, Academy Award-winner Denzel Washington, architect Roberta Washington, and South Side school band leader Benjamin Washington.Who is worthy of a monument? That question circulated across the United States six years ago as the country reckoned with racial injustice in the aftermath of the killing of George Floyd, including who is represented by, or excluded from, our public symbols. Statues of controversial figures were vandalized and taken down, with more than 160 Confederate works removed from public spaces in 2020.Chicago has offered its own answer: to commission new monuments or respond to existing ones, based on internal research that found the city had gaps in representation of gender and race. This year, its Department of Cultural Affairs and Special Events (DCASE) is unveiling a spate of new artist commissions, called the Chicago Monuments Project.“Other Washingtons,” which opened on Thursday in Washington Park, on the city’s South Side, was conceptualized by artist and architect Amanda Williams and is the second so far to be completed. It asks community members to think of the Washingtons that matter to them, with flags and accompanying banners telling their stories and that will rotate out annually for three years.The project is meant to represent “a living archive,” said Kenya K. Merritt, a commissioner from DCASE, in a statement. It “can continue to grow, reflect community memory, and make space for stories that are less widely known.”The design is modeled after the flags that surround the Washington Monument in the nation’s capital, and the colors Williams chose — blue, cream, chocolate and salmon — reference a color palette developed by George Washington Carver, that the artist has explored as part of a larger body of work on the scientist.Depicting Washington on horseback during the Revolutionary War, the original monument has been there since 1904, and is actually a replica of one gifted to France. For a long time, the statue was fenced in after it was vandalized in June 2020. Monuments to Washington and other Founding Fathers were targeted by anti-racist protestors. Washington himself had hundreds of slaves at his home and plantation in Virginia. With the statue in Chicago located in a predominately Black neighborhood, Williams believes it doesn’t fully represent the community in which it resides.“How do you make the site relevant again?” That was the question on her mind when she received the commission, she explained in an interview at the opening event. “What does it mean to not touch him, but to make something that will maybe obscure him?”A monument to manyWilliams’ idea began to take shape with census research, finding that Washington has long been one of the top surnames almost entirely associated with Black Americans. In the 2000s, it reached the top spot, with around 90% of Washingtons identifying as African American. (In the 2020 census, the surname was outranked only by Pierre, though Washington is a much more common name.)It became clear to her then that she could monumentalize many Washingtons who might be more meaningful to passersby, from musicians and athletes to politicians and local heroes. In collaboration with the educator and nearby Englewood resident Candice Washington, who is curating the project, they launched a website to ask for collective input.“It allows the community to really take ownership,” Williams said. “They need to know these are their stories.”“Other Washingtons” is one of eight commissions planned across the city as part of the Chicago Monuments Project, which has received $6.8 million from the Mellon Foundation. Last month, markers around the city were completed to commemorate the victims of the Chicago Race Riot of 1919. Other commissions include a monument to honor Native voices, a sculpture of gospel singer and Civil Rights activist Mahalia Jackson, and a site to recognize the survivors who were tortured by the Chicago Police Department during the 1970s-1990s.But the initiative is bearing the fruits of its labor during President Trump’s second term, when the federal government, in contrast, has doubled down on honoring figures traditionally exalted in US history and is funding such monuments at a breakneck pace. The White House has announced a location for its long-planned National Garden of American Heroes, added sculptures of the Founding Fathers to a newly paved Rose Garden, regilded existing mythological statues by Leo Friedlander, and is pursuing a 250-foot-tall triumphal arch that would dwarf the Lincoln Memorial.Chicago mayor Brandon Johnson, who spoke at the opening of “Other Washingtons,” hopes that the city can set an example through the Chicago Monuments Project.“Through this initiative, Chicago sets a national model for how cities can invest in public art to preserve history, strengthen communities, and inspire real dialogue,” said Mayor Brandon Johnson in his public remarks. “‘Other Washingtons’ expands our understanding of our history and honors the many Washingtons who contribute and have shaped this city, and that will continue to inspire future generations.”At the event, some of those honored and their families were present. The local band leader Benjamin Washington was there, who Williams had not yet met. She ran up to introduce herself and shake his hand before speaking at the podium. After the remarks, different Washingtons smiled and took photos beneath their banners, wearing stickers that said “I’m a Washington.”“My name is Sonya Washington,” one woman said, pointing up to a banner as she introduced herself. “You can find me up there.”The-CNN-Wire™ & © 2026 Cable News Network, Inc., a Warner Bros. Discovery Company. All rights reserved.
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