How exercise can lower your blood pressure

Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. As a result, the force on your arteries decreases, lowering your blood pressure.

Blood pressure is measured in millimeters of mercury (mm Hg). Normal blood pressure is less than 120 mm Hg for the top number (systolic) and less than 80 mm Hg for the bottom number (diastolic). Becoming more active can lower both your top and bottom blood pressure numbers. How much lower isn't entirely clear, but studies show reductions from 4 to 12 mm Hg diastolic and 3 to 6 mm Hg systolic.

Regular exercise also helps you maintain a healthy weight — another important way to control blood pressure. If you're overweight, losing even 5 pounds (2.3 kilograms) can lower your blood pressure.

To keep your blood pressure healthy, you need to keep exercising on a regular basis. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.