Blood pressure is mainly lowered by reducing the stiffness in your blood vessels to allow blood to flow more easily. Increased blood flow is one of the most notable benefits of exercise and it can be easily recognized during your workouts through the form of heavy breathing and increased heart rate. Below are 7 of the most fun exercises that will get your heart pumping.

1. Walk for at Least 30 Minutes a Day

It’s always great to get outside and enjoy the sunshine, and walking can be a super fun, low-intensity workout that still holds several health benefits. Even 30 minutes per day can be a good starting point to lowering blood pressure, and walking with friends can even make the time fly by. Studies have also shown that walking can reduce high blood pressure by 7.2% over time[1].

2. Go on a Hike

Even the easiest hiking paths require a considerable amount of muscle power. Not only is hiking a great way to experience the outdoors, but it can also support your overall health as well as lowering your blood pressure.

3. Go Swimming

Swimming is an excellent, full-body workout that is also incredibly refreshing. It’s low impact and often accessible to many people. Water aerobics and swimming, even for just 10 weeks, has been shown to significantly lower blood pressure and is beneficial for those at risk of diabetes or obesity[2].

4. Start Weight Lifting

While it is true that lifting weights can temporarily increase your blood pressure, it actually has many health benefits. Weight training can increase blood flow and heart rate during your workouts, but most importantly, it can decrease your blood pressure in the long run by around 3 points [3]. However, for those with blood pressure around 180/110 mm Hg, it’s best to consult a doctor before committing to lifting weights.

5. Ride a Bike

Bike riding is another great way to get outside and explore your environment. Even in the winter months, you can ride a stationary bike at home to enjoy the same benefits. Bike riding is a fun way to get your blood moving and can easily become part of a daily routine.

6. Take the Stairs

While taking the stairs may not seem like a fun exercise, it’s still useful advice for maintaining a healthy lifestyle. Starting the day with walking up stairs can energize you for the whole day and if done regularly, can increase overall blood circulation and decrease blood pressure.

7. Go Dancing

Dancing is arguably one of the most enjoyable exercises that can get your heart rate going fast. Whether it be with friends or with complete strangers, at a club or in a class, it’s fun to learn and to do. Getting your heart rate up consistently is key to lowering blood pressure, losing weight, and maintaining a healthy lifestyle.