High blood pressure, also known as hypertension, is one of the major risk factors for heart attack, stroke and kidney disease. In Australia, about one in three adults has high blood pressure, and many do not know it because it often has no obvious symptoms.
“Hypertension, also known as high blood pressure, is one of the leading causes of morbidity and mortality around the world,” says cardiologist Dr Cliff Berger. “What’s concerning is that about half of people with hypertension do not have adequate blood pressure control, which can increase the risks of heart attack, stroke, and kidney disease. It is important to treat high blood pressure at any age.”
Even with medication, some people may struggle to keep their numbers in a healthier range. A normal blood pressure reading is generally considered under 120/80 mmHg, though your ideal target may depend on your health history and should be discussed with
That is where lifestyle factors such as diet and exercise can come in. According to new research, two specific types of exercise may help lower blood pressure within 24 hours. Below, experts explain what the findings mean and how to approach them safely.
What did the study find?
The study, published in the British Journal of Sports Medicine, was a large systematic review and meta-analysis. Researchers pooled data from 31 studies involving 1,345 people with hypertension.
They looked at different types of exercise, including aerobic exercise, high-intensity interval training, combined training and Pilates. Two approaches stood out for reducing both systolic and diastolic blood pressure in people with hypertension over a 24-hour period: aerobic exercise combined with resistance training and high-intensity interval training, also known as HIIT.
Aerobic exercise includes activities such as brisk walking, cycling, jogging or swimming. Resistance training includes movements that challenge the muscles, such as lifting weights, using resistance bands, doing bodyweight exercises or working on gym machines.
Researchers also found that high-intensity interval training, aerobic training, or both performed over a four-week period helped lower both systolic and diastolic blood pressure by meaningful levels.
“This study simply confirmed what multiple other studies have shown regarding the benefits of exercise on high blood pressure,” says Dr Berger.
The findings do not mean every person with high blood pressure should jump straight into HIIT. Intensity matters, and so does your current fitness level, medication use and heart health history. If you have hypertension, chest pain, dizziness, shortness of breath, diabetes, kidney disease, or you have not exercised in a while, speak with your GP before starting a new routine.
How exercise lowers blood pressure
Exercise can help lower blood pressure in several ways.
“Exercise helps lower blood pressure in a few key ways,” says cardiologist specialising in non-invasive cardiology Dr Amar Shere. “Aerobic exercise, for instance, improves the health of your blood vessels by making them more flexible. This allows blood to flow more easily, reducing the pressure on your arteries.”
Dr Shere adds that exercise can also help regulate the nervous system, which may support lower blood pressure over time.
Both aerobic exercise and resistance training can also improve insulin sensitivity, inflammation and oxidative stress, Dr Berger says. Those changes can support healthier blood vessels, which helps blood move more easily through the body.
That is one reason exercise can be powerful for blood pressure even before major fitness changes show up. A single session may have short-term effects, while a consistent routine can support longer-term heart and blood vessel health.
The bottom line
“My main takeaway is that we now have stronger evidence to recommend specific exercise routines for managing high blood pressure,” says Dr Shere. “This study is important because it looked at blood pressure over a full 24-hour period, which gives us a much better picture of a person’s true blood pressure than a single reading in the doctor’s office.”
Based on the findings, adding more aerobic exercise and resistance training may be helpful for people with high blood pressure. But Dr Shere says the broader message is simpler: any movement is progress.
“The most important thing is to find a type of exercise you enjoy and can stick with consistently for long-term health benefits,” he says.
That could mean brisk walking, cycling, swimming, gentle intervals, strength training, Pilates, resistance bands, or a mix of activities across the week. The best routine is the one you can repeat safely and realistically.
Exercise is only one part of blood pressure care. Other well-researched lifestyle strategies include eating a lower-sodium diet, reducing alcohol intake, improving sleep quality and reducing exposure to noise and air pollution, Dr Berger says.
If you have high blood pressure, speak with your GP about what is right for you. The most effective plan may include lifestyle changes, medication, or both, depending on your numbers, health history and overall risk.
Newsletter
