Weekly Blood Pressure Exercise Plans
Following a structured exercise plan can help maintain healthy blood pressure levels. Choose the plan that best matches your fitness level and always consult your healthcare provider before starting a new exercise routine.
Beginner's Weekly Plan
Week 1-4 (Getting Started)
- Monday: 15-min walking + basic stretches
- Tuesday: Rest & breathing exercises
- Wednesday: 15-min walking + gentle yoga
- Thursday: Rest & progressive relaxation
- Friday: 20-min walking + basic stretches
- Saturday: Light gardening or household activities
- Sunday: Rest & relaxation techniques
Intermediate Weekly Plan
Week 5-8 (Building Stamina)
- Monday: 30-min brisk walking + stretching
- Tuesday: 20-min yoga + breathing exercises
- Wednesday: 25-min cycling or swimming
- Thursday: Light resistance training + stretching
- Friday: 30-min mixed cardio
- Saturday: Yoga or Pilates session
- Sunday: Active recovery & relaxation
Advanced Weekly Plan
Week 9+ (Maintaining Fitness)
- Monday: 45-min cardio + strength training
- Tuesday: 30-min HIIT + yoga
- Wednesday: 40-min swimming or cycling
- Thursday: Full-body resistance training
- Friday: 45-min mixed cardio + stretching
- Saturday: Advanced yoga or Pilates
- Sunday: Light activity & recovery
Safety Guidelines
- Monitor your blood pressure before and after exercise
- Stay well-hydrated throughout your workouts
- Stop if you feel dizzy, chest pain, or unusual shortness of breath
- Gradually increase intensity over time
- Maintain proper form during all exercises