Understanding low blood pressure: effective exercises to manage hypotension
Feeling dizzy or fainting on occasion might seem harmless but these could be early symptoms of low blood pressure or hypotension.
While medication is often necessary for managing this condition, incorporating the right exercises into your routine is an accessible and effective way to boost your cardiovascular health and regulate blood pressure naturally.
Physical activity strengthens your heart, enhances circulation, and helps maintain a stable blood pressure level.
But before jumping into a new workout regime, always consult your doctor, especially if you have recurring low blood pressure.
What is low blood pressure?
According to Harvard Health, low blood pressure, medically known as hypotension, occurs when the force of blood flowing through your arteries drops below the normal range.
A healthy blood pressure reading typically lies around 120/80 mmHg.
If your blood pressure consistently falls below this range, it may be a sign of hypotension, which can lead to symptoms like dizziness, fainting, fatigue and even shock in severe cases.
While some people naturally have lower blood pressure without any negative effects, chronic or sudden hypotension can pose health risks. Lifestyle changes such as exercise can play a crucial role in managing and improving this condition.
How does exercise help with low blood pressure?
Strengthens the heart: Exercise improves the efficiency of your heart’s pumping mechanism. A stronger heart can circulate blood more effectively, preventing sudden drops in blood pressure.
Boosts blood volume: With consistent exercise, your body produces more red blood cells and blood plasma, increasing blood volume. This helps maintain a healthy blood pressure range.
Reduces Stress: Physical activity stimulates the release of endorphins, your body’s natural mood elevators. By reducing stress and anxiety — both of which can exacerbate hypotension — exercise indirectly supports stable blood pressure levels.
Improves circulation: Exercise promotes better blood flow throughout the body, which can prevent dizziness and fainting episodes associated with low blood pressure.
Best exercises for low blood pressure
Here are five effective and accessible exercises you can include in your routine to manage low blood pressure. Remember to start slowly, listen to your body, and avoid overexertion.
Walking
Walking is a low-impact activity that significantly benefits your heart and circulation. A study from the Iranian Journal of Public Health found that brisk walking increases heart rate and improves blood flow, which can help raise blood pressure levels.
Aim for at least 30 minutes of brisk walking five days a week. This gentle yet effective exercise is easy to include in your daily routine and can improve overall cardiovascular health.
Weightlifting
Lifting weights builds muscle strength, which enhances your metabolic rate and improves circulation. A study published in the Journal of Applied Physiology also suggests that weightlifting supports heart health.
Stronger muscles help stabilise your posture and improve blood pressure regulation.
Yoga
Yoga combines movement, breathing, and mindfulness, making it an excellent choice for managing low blood pressure. Poses like inversions (e.g., downward dog) and heart openers (e.g., cobra pose) increase blood flow to the brain and heart.
Additionally, yoga reduces stress and anxiety, common triggers for low blood pressure. A study in the Scientific World Journal found that regular yoga practice improves cardiovascular health and supports blood pressure stability.
Pilates
Pilates focuses on core strength, flexibility, and posture, all of which promote better blood circulation. Pilates strengthens your core muscles, improves posture and enhances alignment, all of which regulate blood flow and oxygenation.
The calming nature of pilates can also alleviate stress, further supporting blood pressure regulation. Beginners can start with 15-20 minutes of pilates exercises, gradually increasing intensity.
Squats and lunges
Squats and lunges are dynamic exercises that engage major muscle groups like the quadriceps, hamstrings and glutes.
These movements stimulate blood flow and improve circulation. Squats also create muscle tension that can help stabilise blood pressure levels during and after the exercise.
Tips for exercising safely with low blood pressure
While exercise is beneficial, it’s essential to approach it with caution, especially if you experience frequent symptoms of hypotension:
Hydrate: Dehydration can lower blood pressure, so drink plenty of water before, during and after workouts.
Avoid sudden movement: Rapid changes in posture, such as standing up quickly, can cause dizziness. Move slowly and deliberately during workouts.
Monitor symptoms: If you feel light-headed or faint during exercise, stop immediately and rest. Consult your doctor if symptoms persist.
Low blood pressure can be challenging to manage, but incorporating regular exercise into your lifestyle is a powerful way to support cardiovascular health and regulate blood pressure naturally.
However, always consult your healthcare provider before starting a new exercise program, especially if you have chronic hypotension or other underlying health conditions.