High blood pressure often has no obvious symptoms, yet it is one of the major risk factors for cardiovascular disease. Over time, hypertension can place additional strain on the heart and blood vessels, increasing the risk of heart disease, stroke and kidney damage (1).
The good news? Regular exercise can help lower blood pressure.
How does exercise help lower blood pressure?
Regular exercise can lower blood pressure through several changes in the cardiovascular system.
Over time, exercise can:
- Improve blood vessel function — helping blood vessels relax and widen so blood can flow with less resistance.
- Improve heart efficiency — helping the heart pump blood around the body more efficiently.
- Improve overall cardiometabolic health — including cardiorespiratory fitness, insulin sensitivity and body composition.
Together, these adaptations can help lower resting blood pressure and reduce the workload on the cardiovascular system.
A large analysis of 270 randomised controlled trials involving 15,827 people found that aerobic exercise reduced resting systolic blood pressure by approximately 4.5 mmHg and diastolic blood pressure by 2.5 mmHg (2).
What type of exercise is best?
The good news is that several types of exercise can lower blood pressure (2).
Aerobic exercise, such as brisk walking, cycling, swimming or jogging, is strongly recommended for cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic activity each week (3).
Strength training is also beneficial and can help lower blood pressure while improving muscle mass, strength and physical function. Aim to strengthen the major muscle groups on at least two days per week. Remember to breathe normally during resistance exercises rather than holding your breath.
Is exercise safe with high blood pressure?
For most people with well-controlled hypertension, exercise is both safe and strongly encouraged.
However, people with very high or uncontrolled blood pressure, cardiovascular disease, symptoms during exercise, or other significant medical conditions may require medical assessment before commencing or substantially increasing their exercise program.
An Accredited Exercise Physiologist can help prescribe a safe and appropriate exercise program and monitor how your body responds to exercise.
Take-home message
Exercise is one of the most effective lifestyle strategies for managing high blood pressure.
Aim for a combination of regular aerobic exercise and strength training, alongside reducing prolonged periods of inactivity.
Most importantly, be consistent. Even simple activities such as regular brisk walking can contribute to better blood pressure control and long-term cardiovascular health.
References
- World Health Organization. Hypertension. WHO; 2023.
- Edwards JJ, Deenmamode AHP, Griffiths M, et al. Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials. Br J Sports Med. 2023;57(20):1317–1326. doi: 10.1136/bjsports-2022-106503.
- World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: World Health Organization; 2020