How Long Is Blood Pressure Elevated After Exercise?

Regular exercise is a great way to prevent or treat high blood pressure (hypertension). In fact, it is one of the safest ways to lower your blood pressure over time. But you might experience a modest blood pressure spike during and shortly after exercise. So, how long is blood pressure elevated after exercise? It depends. Here's what you need to know about how exercise affects blood pressure. 

How does exercise affect blood pressure? 

First, let's define blood pressure. Every time your heart beats, blood pumps through your blood vessels (arteries). This puts pressure on your blood vessel walls. Your blood pressure measures the force of your blood as it pushes against those artery walls. There are two measures of blood pressure: 

• Systolic blood pressure is the top number of a blood pressure reading. It measures blood pressure as your heart beats. 

• Diastolic blood pressure is the bottom number. It measures blood pressure during the rest phase between heartbeats. 

According to the American Heart Association, these are the readings for normal and high blood pressure (hypertension): 

• Normal: Under 120/80 mmHg 

• High: 130/80 mmHg or higher 

When you exercise, your heart beats harder and faster to pump more oxygen-rich blood to your muscles. Your blood vessels expand to accommodate the increased circulation. But blood vessels can only stretch so much. So your systolic blood pressure rises when arteries can't expand any further. A brief, modest increase in systolic blood pressure after exercise is not usually cause for concern. Diastolic blood pressure typically stays about the same. 

Over time, regular exercise strengthens the heart, allowing blood to pump more efficiently. That's why it helps lower blood pressure in people with and without high blood pressure. 

How long is your blood pressure elevated after exercise? 

Research suggests that blood pressure should return to resting levels within 6 minutes after exercise. And experts recommend waiting at least 30 minutes after exercise before taking your blood pressure. 

But the time it takes your blood pressure to recover from exercise depends on several factors. These include your age, exercise intensity, and cardiovascular fitness. In one study, researchers tested systolic blood pressure recovery after exercise. They found that systolic blood pressure returned to baseline faster in younger adults. 

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So, it could take longer for your blood pressure to come down. Blood pressure can also drop below baseline for several hours after exercise. This post-exercise hypotension (low blood pressure) may be another reason regular exercise helps maintain a healthy blood pressure.    

Talk to your healthcare professional if your blood pressure is elevated for several hours after exercise. Delayed recovery after exercise may indicate high blood pressure or other underlying conditions.  

How much should your blood pressure go up during exercise? 

Typically, the harder you exercise, the more your blood pressure will increase. But this spike should eventually level out to a maximum with peak exercise intensity. 

According to experts, systolic blood pressure may increase by 10 mmHg per metabolic equivalent of tasks (METs). A MET is how much energy your body uses during various activities. Health and fitness professionals often use METs to measure exercise intensity. For example, you use one MET while sitting.

Experts don't agree on how to define abnormally high blood pressure during or after exercise. Some define this hypertensive response as follows:

• Males: A systolic increase of 60 mmHg or more 

• Females: A systolic increase of 50 mmHg or more 

Remember, these are estimates. How much your blood pressure goes up during and after exercise also depends on other factors, such as: 

• Age 

• Body mass index 

• Health conditions

• Medications you take 

• Genetics 

• Lifestyle habits

Can you have low blood pressure after exercise? 

Yes. Some people experience a modest drop in blood pressure after exercise. During a workout, your muscles contract, helping blood flow back to the heart. When you finish exercising, blood can pool in the lower extremities as circulation slows. This may cause low blood pressure after exercise (post-exercise hypotension). 

A slight drop in blood pressure after exercise is not usually cause for alarm. As with high blood pressure after exercise, the numbers are difficult to define. Some experts suggest that hypotension occurs when systolic blood pressure decreases by more than 10 mmHg as exercise intensity increases. 

Consult a healthcare professional if you have symptoms of low blood pressure during exercise, such as: 

• Fainting 

• Dizziness 

• Confusion 

• Blurred vision 

• Nausea 

• Fatigue 

Low blood pressure during exercise has been linked to heart conditions such as coronary artery disease. Conditions that affect the nervous system –– such as multiple sclerosis, diabetic neuropathy, or spinal cord injury –– can also cause low blood pressure during exercise. 

When should you be concerned about elevated blood pressure after exercise? 

The AHA suggests taking your blood pressure at least 30 minutes after exercise, and not before. If your blood pressure is 180/120 mmHg or higher, and you have any of the following symptoms, seek emergency medical treatment right away: 

• Shortness of breath 

• Chest pain

• Back pain

• Numbness or weakness 

• Vision changes 

• Trouble speaking 

If your blood pressure is 180/120 mmHg or higher but you don't have any symptoms, wait 5 minutes and take another reading. If the second reading is still high, talk to a healthcare professional as soon as you can. Exercise-induced high blood pressure may increase the risk of cardiovascular disease and mortality. An AHA study showed that abnormally high blood pressure and delayed recovery after exercise could signal future heart disease and high blood pressure. 

Usually, there are no symptoms of high blood pressure. That's why it's so important to check your blood pressure regularly. If high blood pressure goes untreated, it can lead to several medical conditions, including stroke, heart conditions, eye problems, and kidney failure. If you have any symptoms of stroke, heart failure, heart attack, or kidney failure, it is important to seek medical attention right away.

The bottom line 

While it is normal for blood pressure to increase during exercise, it shouldn't get too high. And it should start to come down a few minutes after exercising. 

But if your blood pressure gets too high –– or low –– during exercise and stays that way for hours after you finish, it could be a sign of other health problems. Talk to a healthcare professional about your blood pressure right away. Seek emergency medical treatment if you have symptoms of dangerously high or low blood pressure while exercising. These include shortness of breath, blurred vision, or fainting. 

Regular exercise is critical for your health and fitness. But it's important to create a routine that works for you. 

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Written by:

Jennifer Clements, MD, MSEd, NBHWC

Jennifer Clements, MD, MSEd, NBHWC, is a board-certified physician and health coach who believes in achieving optimal health through healthy lifestyles. She’s a diplomate of the American Board of Obesity Medicine.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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