Lower Blood Pressure: 10 Minute Walking Workout and Strength Training

This Lower Blood Pressure: 10 Min Walking Workout and Strength Training can help manage your blood pressure as part of a consistent exercise routine.

This workout for seniors over 60 checks two exercise boxes: walking and strength training. It features 2 sets of 4 exercises that alternate 40 second exercise rounds with 25 seconds of brisk walking. We do the full circuit twice. This workout can be done seated or standing. You may want to use a resistance band for the chest press strength exercise (but it can be done without a band as well.)

The 4 exercises this workout are:
✅ Forward Lunge
✅ Chest Press
✅ Side Leg Lift
✅ Core Builder

00:00 Introduction
01:02 Warm Up
02:57 Set 1
08:26 Set 2
12:49 Cooldown

All forms of exercise – cardio, strength training, stretching – can help lower blood pressure over time. Exercises that are particularly beneficial for lowering blood pressure are:

✅ Cardio Exercise including brisk walking, cycling, swimming, and dancing strengthens the heart and improves circulation.
✅ Resistance or strength training exercises, such as lifting weights or using resistance bands build muscle mass and can improve metabolic function.
✅ High-intensity interval training (HIIT) improves cardiovascular health and involves alternating between short bursts of intense exercise and periods of rest or lower intensity exercise.
✅ Mind-body exercises like yoga and tai chi can help reduce stress, improve flexibility, and promote relaxation, all of which may contribute to lower blood pressure levels.
✅ Moderate-intensity activities such as gardening and hiking may not be as intense as traditional aerobic exercise but still provide benefits.

Consistency is important to see the benefits of exercise including blood pressure management. Consult with a healthcare professional before starting a new exercise program.

Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 36 calories
🔥 A 200 lb (90.7 kg) person: 40 calories

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.

✳️ Resistance bands that we use in this workout can be found on our website:

❄️ Need more time to cooldown? Try these:

🏃‍♀️ In addition to this workout, we have a full library of workouts that can help lower your blood pressure. Here is a link to our HIIT playlist!

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.