Need to Lower Your Blood Pressure? Time to Hit the Gym

When it comes to getting a routine check-up, blood pressure is usually something that many of us can improve on. High blood pressure can be a result of obesity, genetic inheritance, poor diet, smoking, drinking, lack of sleep and lack of exercise and can affect just about anyone. It is estimated that around 1 in 4 adults in the UK are affected by high blood pressure, which can increase the chances of other associated health issues such as a stroke, heart disease, heart attacks, heart failure and vascular dementia. 

So, how can you combat it?

Need to Lower Your Blood Pressure? Time to Hit the Gym

The NHS recommends several ways to reduce high blood pressure, with exercise being one of the most effective methods. Regular exercise not only helps you to lose weight (which helps to lower blood pressure) but it also keeps your heart and blood vessels in good condition. This is super important for reducing your risk of other health concerns. It is recommended that you should do at least 150 minutes of moderate aerobic exercise per week to keep blood pressure low.

But if you really want to tackle the problem, it’s time to hit the gym. Aim to do 30 minutes of aerobic exercise between 5-7 days per week and 30 minutes of resistance training 2-3 days per week.

Cross training is one of the best ways to work on your blood pressure, and when used in conjunction with resistance tra8ining, the results are super effective.

Of course, exercise is one aspect of reducing blood pressure. You can also work to reduce it by:

  • Cutting out the caffeine

Caffeine-rich drinks such as cola, coffee and tea all raise your blood pressure, so aim to have less than two cups a day.

  • Quitting smoking

While smoking isn’t directly related to increased blood pressure, it does cause your arteries to narrow which puts you at greater risk of heart attacks and strokes.

  • Limiting alcohol

Alcohol is high in calories which increases your chances of gaining weight and also increases your blood pressure.

  • Addressing your diet

Try to cut down on your salt intake as this raises blood pressure. Introduce healthy foods like whole grains, fresh fruit and vegetables to keep blood pressure low.

  • Getting some sleep

Studies have shown that sleep deprivation causes high blood pressure, so try to get at least 8 hours per night to keep your blood pressure low.

If you are struggling to get a good 8 hours of sleep per night, check out our blog for 5 insomnia cures that actually work.

If you would like to find out more about how a REM-Fit Mattress, REM-Fit Sleep Monitoring technology or Zeeq Smart Pillows can help you to get a better night’s rest, please get in touch with our experienced, knowledgeable staff by calling 020 8731 0020 or email us via

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