How Exercising Regularly Lowers Blood Pressure

When it comes to managing high blood pressure, there are many approaches to consider — medications, dietary changes, weight management, and exercise. The benefits of regular physical activity on blood pressure are well-documented, but a recent study published has reinforced that association.

For years, exercise has been recommended as part of a comprehensive plan to manage blood pressure and heart disease. The new study confirms what both clinicians and patients have observed for a long time: exercise is effective in reducing blood pressure, explains Ian Del Conde Pozzi, M.D., cardiologist and vascular medicine specialist at Baptist Health Miami Cardiac & Vascular Institute, who also directs the Resistant Hypertension Clinic.

"While most patients with high blood pressure may not achieve full blood pressure control through exercise alone, some individuals can potentially prevent high blood pressure altogether by adopting a healthy lifestyle that includes regular exercise," said Dr. Del Conde.

The new research indicates that regular physical activity can lower both systolic (the top number) and diastolic (the bottom number) blood pressure by an average of 5 to 10 mmHg in people with hypertension. This may seem modest, but these reductions can lower the risk of heart disease and stroke.

How Does Exercise Help Lower Blood Pressure?

Exercise helps reduce blood pressure by improving the function of the blood vessels and heart. Regular physical activity strengthens the heart, allowing it to pump blood more efficiently. Over time, exercise also improves the elasticity of the arteries, which helps them expand and contract more easily. This means the heart doesn’t have to work as hard to pump blood, which can lower overall blood pressure.

But the benefits of exercise go beyond just the cardiovascular system.

"The human body has evolved to function optimally with daily physical activity,” Dr. Del Conde explains. “When we lead lifestyles our bodies weren’t designed for—such as being sedentary or having constant access to high-calorie foods—our health can suffer. Regular exercise helps restore our bodies to their natural state, allowing them to function better and helping to prevent many chronic conditions that have become prevalent in modern life.”

For individuals who are prehypertensive or at risk for hypertension, exercise can be a game-changer. Dr. Del Conde explains that "some individuals can potentially prevent high blood pressure altogether by adopting a healthy lifestyle that includes regular exercise." Engaging in physical activity doesn’t just lower blood pressure once it’s elevated — it can also help prevent it from rising in the first place.

For those who are already dealing with high blood pressure, exercise can complement other treatments and help keep the condition under control. While it may not replace medication or other interventions, it can be an essential piece of the puzzle, reducing the need for stronger medications or even making some unnecessary.

How Exercise Lowers the Risk of Heart Disease and Stroke

Lowering blood pressure is just one way that exercise helps reduce the risk of heart disease and stroke. According to Dr. Del Conde, regular physical activity plays a critical role in improving metabolic health. "One way regular exercise reduces cardiovascular risk, including heart disease and stroke, is by lowering blood pressure and improving metabolic health, such as enhancing glucose metabolism and supporting healthy weight management," he said.

Exercise also plays a key role in preventing the development of other risk factors, such as obesity, diabetes, and high cholesterol — each of which can contribute to higher blood pressure and increased cardiovascular risk. By improving circulation, boosting the efficiency of the cardiovascular system, and promoting healthy weight management, regular exercise can help significantly reduce the chances of developing conditions that lead to heart disease and stroke.

What’s the Best Type of Exercise for Blood Pressure?

The new study found that aerobic exercises such as walking, jogging, swimming, or cycling are especially effective at lowering blood pressure. Dr. Del Conde agrees, noting that activities which engage large muscle groups and elevate the heart rate for extended periods tend to provide the most benefits. Strength training and resistance exercises can also play a role, but they should be done in conjunction with aerobic exercises for the best overall results.

To begin or continue to see improvements in blood pressure and overall health, U.S. physical activity guidelines call for adults to aim or at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking or cycling) per week, or 75 minutes of vigorous-intensity activity (like running or swimming). Breaking this up into smaller sessions throughout the week—such as 30 minutes a day, five days a week—can make it more manageable and sustainable.

As this new research reinforces, regular exercise is one of the most effective ways to lower blood pressure, prevent hypertension, and reduce the risk of heart disease and stroke. Dr. Ian Del Conde's insights emphasize the importance of adopting a lifestyle that includes consistent physical activity, not just for those already living with hypertension, but for everyone looking to maintain optimal health.

Ian Del Conde, M.D., a cardiologist and vascular medicine specialist at Baptist Health Miami Cardiac & Vascular Institute.