High blood pressure, or hypertension, affects millions worldwide and is a significant risk factor for heart disease, stroke, and other life-threatening conditions. While medication is often prescribed, regular exercise can be a powerful ally in maintaining and reducing blood pressure. This article explores various exercise categories and what the latest research shows to be the best types to help lower blood pressure, offering a comprehensive approach for your cardiovascular health.

Understanding Blood Pressure

Blood pressure measures the force of blood against the walls of your arteries as your heart pumps it throughout your body. It’s typically measured in millimeters of mercury (mm Hg) and consists of two numbers:

  1. Systolic Pressure: The higher number, reflecting the pressure in your arteries when your heart beats.
  2. Diastolic Pressure: The lower number, representing the pressure in your arteries when your heart rests between beats.

Normal blood pressure typically hovers around 120/80 mm Hg, while hypertension is diagnosed when blood pressure consistently exceeds 130/80 mm Hg.

Exercise and Blood Pressure

Exercise provides numerous benefits for blood pressure management:

  1. Weight Management: Regular physical activity assists in weight loss or maintenance, reducing strain on the heart and blood vessels.
  2. Cardiovascular Health: Exercise strengthens the heart, improves blood vessel dilation, and reduces resistance to blood flow.
  3. Stress Reduction: Physical activity triggers endorphin release, reducing stress, a contributor to high blood pressure.
  4. Insulin Sensitivity: Exercise enhances insulin utilization, critical for blood sugar control.
  5. Sodium Regulation: Exercise helps the body excrete excess sodium, common in high blood pressure.

Now, let’s delve into the different types of exercises in various categories for lowering blood pressure and then which of these are the most effective at lowering blood pressure:

Aerobic (Cardio) Exercises:

  1. Brisk Walking: 30 minutes of brisk walking daily significantly lowers blood pressure.
  2. Cycling: Indoor or outdoor cycling enhances cardiovascular health and aids blood pressure control.
  3. Swimming: Swimming provides a full-body, low-impact workout suitable for all fitness levels.
  4. Running/Jogging: For those with higher fitness levels, running or jogging effectively improves cardiovascular health.

Dynamic Resistance Training:

  1. Weightlifting: Resistance training builds muscle mass, which boosts metabolism and aids in weight management, indirectly lowering blood pressure.
  2. Resistance Bands: These versatile tools offer a wide range of resistance exercises that strengthen muscles and support weight management.

Combination of Aerobic and Dynamic Resistance Training:

  1. Circuit Training: Combining aerobic and resistance exercises in a circuit format can provide both cardiovascular benefits and muscle strengthening, offering a holistic approach to blood pressure management.

High-Intensity Interval Training (HIIT):

  1. HIIT Workouts: HIIT involves short, intense bursts of exercise followed by brief rest periods. It efficiently improves cardiovascular fitness and lowers blood pressure.

Isometric Exercises:

  1. Wall Sits: Isometric exercises involve contracting muscles without changing their length. Wall sits, where you hold a squat position, are effective for lowering blood pressure due to muscle tension.
  2. Planks: Holding a plank position engages multiple muscle groups and can lead to blood pressure reduction.

Previous guidelines recommended aerobic (cardio) exercise as the primary type of exercise to have the most significant effect on lowering and/or managing healthy blood pressure.

A recent pooled data analysis of the available evidence from 270 randomized controlled trials, published online in the British Journal of Sports Medicine revealed that current recommendations are based on outdated information and need to be updated. This analysis did show that all of these categories are effective at lowering and promoting healthy blood pressure, but the largest reductions in both systolic and diastolic blood pressure was after isometric exercise training.

The rank order of effectiveness values for reducing systolic blood pressure were:

  • Isometric Exercise Training (98%)
  • Combined Training (76%)
  • Dynamic Resistance Training (46%)
  • Aerobic Exercise Training (40.5%)
  • HIIT (39%).


Exercise is a cornerstone of a healthy lifestyle and a potent tool for managing and reducing high blood pressure. While these exercise categories and types offer effective strategies for blood pressure control, it’s crucial to consult your healthcare provider before beginning a new exercise program, especially if you have underlying health conditions or take medication for hypertension. They can offer personalized guidance and monitor your progress, ensuring that you safely and effectively manage your blood pressure through exercise. Embrace these new findings when putting together an exercise regimen that suits you best, and take charge of your cardiovascular health today!