Regular physical activity is one of the most effective lifestyle changes for lowering blood pressure. It can reduce systolic pressure by 5–8 mmHg.
How exercise helps:
- Strengthens the heart so it pumps with less effort
- Helps blood vessels become more flexible
- Reduces stress hormones that raise blood pressure
- Helps maintain a healthy weight
Aim for at least 150 minutes of moderate activity per week — such as brisk walking, swimming, or cycling.
