Study Identifies Most Effective Exercise Types and Dosages to Lower High Blood Pressure
High blood pressure is a major risk factor for heart disease, stroke, kidney disease, and premature death, affecting millions worldwide. While medications are often necessary, lifestyle changes, particularly physical activity, remain crucial for prevention and treatment. A new study published in the Journal of the American Heart Association analyzed 105 randomized controlled trials involving 6,734 adults with prehypertension or diagnosed hypertension to determine which exercise types and weekly doses most effectively reduce blood pressure.
The study compared aerobic exercise, resistance training, combined aerobic and resistance training, high-intensity interval training (HIIT), isometric training, Tai Chi, and yoga. Combined training, which includes both aerobic and resistance exercises, produced the largest reductions, lowering systolic blood pressure by about 12 mmHg and diastolic by 6 mmHg compared to no exercise. HIIT also showed strong effects, reducing systolic pressure by 11 mmHg and diastolic by 6.4 mmHg, but it may not be suitable for everyone, especially those with heart conditions or low fitness.
Interestingly, gentler activities like yoga and Tai Chi also significantly lowered blood pressure, with systolic reductions around 10 mmHg and diastolic drops near 5.7 mmHg. These forms of exercise may be more accessible for older adults or those with physical limitations, combining movement with breathing and relaxation techniques that may influence stress responses.
Aerobic exercise alone, such as brisk walking, cycling, or swimming, still provided meaningful benefits, lowering systolic pressure by 8 mmHg and diastolic by 4.6 mmHg. Resistance and isometric training also helped but to a lesser extent. The study emphasized that moderate, consistent exercise yields the best results, with diminishing returns beyond recommended activity levels. For example, about 150 minutes per week of moderate aerobic activity or three combined training sessions weekly were optimal.
The researchers stressed that exercise prescriptions should be personalized, considering the individual's health status and preferences. Those with higher initial blood pressure tend to experience greater improvements. Importantly, people with hypertension should consult healthcare providers before starting intense exercise programs. Overall, the study reinforces that tailored, regular physical activity is a powerful, measurable tool to lower blood pressure and improve cardiovascular health over time.
