
Blood pressure numbers that are at or below 120/80 mm Hg are considered normal. During exercise, your systolic blood pressure may be temporarily elevated by 20 to 30 mm Hg but then come down within a few minutes after your workout is done.
Studies show that a very fit person who exercises regularly will have a lower resting blood pressure (usually below 120/80 mm Hg) than someone who leads a sedentary lifestyle.
How does regular exercise lower your blood pressure?
Regular physical activity can strengthen your heart. When your heart is stronger, it can pump more blood without less effort.
- Exercise also causes the secretion of nitric oxide in the blood vessel lining, which keeps blood vessels elastic and allows blood to flow through more easily.
- Adding moderate physical activities to your daily routine can therefore help you keep your blood pressure healthy.
How much exercise do you need?
The American Heart Association recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic exercise a week. If you have a sedentary lifestyle, you should aim for at least 5-10 minutes of low-intensity physical exercise a day.
Moderate physical activities that can increase your heart and breathing rates and lower your blood pressure include:
What is normal blood pressure by age and gender?
The charts below show normal blood pressure levels by age and gender:
- Systolic blood pressure (SBP) = the upper number
- Diastolic blood pressure (DBP) = the lower number
Age (Years) | SBP | DBP |
---|---|---|
21-25 | 120.5 | 78.5 |
26-30 | 119.5 | 76.5 |
31-35 | 114.5 | 75.5 |
36-40 | 120.5 | 75.5 |
41-45 | 115.5 | 78.5 |
46-50 | 119.5 | 80.5 |
51-55 | 125.5 | 80.5 |
56-60 | 129.5 | 79.5 |
61-65 | 143.5 | 76.5 |
Age (Years) | SBP | DBP |
---|---|---|
21-25 | 115.5 | 70.5 |
26-30 | 113.5 | 71.5 |
31-35 | 110.5 | 72.5 |
36-40 | 112.5 | 74.5 |
41-45 | 116.5 | 73.5 |
46-50 | 124 | 78.5 |
51-55 | 122.5 | 74.5 |
56-60 | 132.5 | 78.5 |
61-65 | 130.5 | 77.5 |

SLIDESHOW
How to Lower Blood Pressure: Exercise and Tips See SlideshowCan lifestyle changes help you maintain normal blood pressure?
In addition to regular physical exercise, a few lifestyle changes can help you maintain healthy blood pressure levels:
- Quit smoking.
- Lose weight or maintain healthy body weight.
- Avoid alcohol or at least limit your intake to one drink (30 milliliters) a day.
- Cut back on caffeine.
- Eat a low-sodium, low-fat diet, such as the DASH (dietary approach to stop hypertension) diet which contains less than 1500 milligrams of salt a day.
- Eat foods rich in potassium, magnesium, and calcium, such as bananas, milk, and nuts.
- Avoid stress and practice stress-reduction techniques like mindful meditation.
- Regularly monitor your blood pressure after the age of 35.
Health News
- Attachment Theory: What It Is, Stages & the Different Attachment Styles
- Gentle Parenting: What It Is, Techniques & Discipline
- U.S. Nursing Homes Fail to Report Many Serious Falls, Bedsores: Study
- The Younger You Get Diabetes, the Higher Your Risk for Dementia Later
- FDA Grants Full Approval to Paxlovid to Treat COVID-19
More Health News »
Health Solutions From Our Sponsors
Harvard Health Publishing. Ask the Doctor: Are My Blood Pressure and Heart Rate Changing Normally During Exercise? https://www.health.harvard.edu/heart-health/are-my-blood-pressure-and-heart-rate-changing-normally-during-exercise
Lin JD, Chen YL, Wu CZ, et al. Identification of Normal Blood Pressure in Different Age Group [published correction appears in Medicine (Baltimore). 2018 May;97(18):e0685] [published correction appears in Medicine (Baltimore). 2016 Jun 24;95(25):e6777]. Medicine (Baltimore). 2016;95(14):e3188. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998762/
Top What Is the Blood Pressure of a Very Fit Person? Related Articles
Blood Pressure Readings: Chart, Normal, High, Low
Blood pressure is the force applied by the blood over the inner walls of the arteries. Although the average blood pressure for a person remains constant, it shows minor fluctuations throughout the day—declining while relaxing and momentarily increasing while being excited or under stress. An increase in resting blood pressure can scar, stiffen, or harden the arteries.Blood Pressure Picture
The blood pressure is the pressure of the blood within the arteries. See a picture of Blood Pressure and learn more about the health topic.What Are Normal Blood Pressure Ranges by Age For Men and Women?
What is normal, low and high blood pressure? Find charts of blood pressure readings and ranges for men and women of different ages. Discover what causes high and low blood pressure and how to prevent it.High Blood Pressure (Hypertension)
High blood pressure (hypertension) is a disease in which pressure within the arteries of the body is elevated. About 75 million people in the US have hypertension (1 in 3 adults), and only half of them are able to manage it. Many people do not know that they have high blood pressure because it often has no has no warning signs or symptoms.
Systolic and diastolic are the two readings in which blood pressure is measured. The American College of Cardiology released new guidelines for high blood pressure in 2017. The guidelines now state that blood normal blood pressure is 120/80 mmHg. If either one of those numbers is higher, you have high blood pressure.
The American Academy of Cardiology defines high blood pressure slightly differently. The AAC considers 130/80 mm Hg. or greater (either number) stage 1 hypertension. Stage 2 hypertension is considered 140/90 mm Hg. or greater.
If you have high blood pressure you are at risk of developing life threatening diseases like stroke and heart attack.
REFERENCE: CDC. High Blood Pressure. Updated: Nov 13, 2017.
High Blood Pressure & Body
High blood pressure puts you at risk for a number of other conditions. Here's what to look out for.What Is High Blood Pressure (Hypertension)? Symptoms, Treatments
What causes high blood pressure (hypertension)? What is normal blood pressure? Know the warning signs and symptoms of high blood pressure. Read about high blood pressure medications, diet, and long-term treatments.HBP Quiz
Take this quiz and test your IQ of high blood pressure (hypertension), the cardiovascular disease that causes most strokes and heart attacks. How are dizziness, snoring, and gout related to HBP? Find the answer and learn how medical treatments and lifestyle adjustments fight this common problem.How Can I Lower My Blood Pressure in Minutes?
Learn how to lower your high blood pressure quickly and how to better manage this condition.How Do I Know If I Have High or Low Blood Pressure Numbers?
High or low blood pressure can lead to serious health conditions. Learn more about what you should do if your pressure is outside the ideal range.How Do You Check Your Blood Pressure With Fingers?
Most doctors recommend the use of a blood pressure machine to check blood pressure. An individual may check heart rate with their fingers, but not blood pressure.15 Surprising Things That Raise Your Blood Pressure
Salt, worry, and anger aren't the only things that can raise your blood pressure. Risk factors like loneliness and birth control may also affect blood pressure. See what else can bump your numbers up.Is 110/60 a Too Low Blood Pressure?
A blood pressure reading of 110/60 mmHg is usually not considered a low blood pressure.Is 120 Over 60 a Good Blood Pressure Reading?
If your systolic blood pressure is normal (between 100-120), and your diastolic blood pressure is lower (60 or below), you are considered to have low blood pressure, or isolated diastolic hypotension. Low diastolic blood pressure should be monitored closely.Is 150 Over 90 a Good Blood Pressure?
Blood pressure of 150/90 mmHg comes under the category of stage I hypertension and means that you have high blood pressure.Is A Manual Blood Pressure More Accurate?
Manual blood pressure gives accurate results when used correctly by a trained person. However, manual blood pressure measurement is not the recommended type of blood pressure monitoring for home use because it requires some training.Why Is My Bottom Blood Pressure Number High?
Isolated diastolic hypertension (IDH) occurs when your systolic blood pressure is normal, and only your diastolic blood pressure is high (over 80 mm Hg). Causes of high diastolic blood pressure include a high-sodium diet, obesity, lack of physical activity, excessive alcohol consumption, stress and anxiety.