Regular exercise is a powerful tool for managing high blood pressure, but it is important to do it right. Experts emphasise that consistency, moderation, and proper technique are key to making workouts safe and effective.

Start small, build gradually: Cedric Bryant, PhD, CEO of the American Council on Exercise, suggests starting with just 10–15 minutes of activity and increasing by 5 minutes every few weeks. “People with lower fitness levels should focus on shorter durations at first and build up as their endurance improves,” he says. Ideally, aim for 30–60 minutes of aerobic activity like walking, swimming, or cycling most days of the week.

Strength training: be smart: Strength training can help lower blood pressure, but lifting heavy weights is not recommended. Dr James Beckerman, a cardiologist, advises using lighter weights with higher repetitions and avoiding breath-holding, which can cause sudden spikes in blood pressure. “Exhale during exertion to prevent excessive increases,” Bryant adds.

Know your limits: Before starting a new routine, consult your doctor, especially if you take medications like beta blockers, which can affect stamina and heart rate. They can provide personalised guidelines to keep workouts safe.

Stick with it: The most important factor is consistency. “Do not try to conquer the world in one workout,” Bryant says. Find activities you enjoy, start slow, and make movement a daily habit. Over time, regular exercise can help keep your blood pressure in check and support long-term heart health.