The Workout That Lowers Blood Pressure All Day

Drop It Low: Regular exercise helps keep blood pressure lower; that much is true. But does it matter whether you’re lifting weights, walking, or pushing through high-intensity intervals? Researchers wanted to know which types of exercise offer the most lasting benefit. A new study in the British Journal of Sports Medicine may have a clue.

The Study: The systematic review and meta-analysis compared different types of exercise and their effects on blood pressure over a 24-hour period. Researchers analyzed evidence from 31 controlled trials, totaling more than 1,300 participants and nearly 70 exercise protocols.

Combined aerobic and resistance training produced the largest average drop in systolic blood pressure at 6.2 mm Hg. HIIT came close at 5.71 mm Hg, followed by aerobic exercise alone at 4.73 mm Hg. Interestingly, though combined training and HIIT produced greater reductions in blood pressure, aerobic exercise alone showed the most consistent benefits across the full 24-hour cycle. 

Takeaway: Aerobic activities have a consistent impact on blood pressure, but other types of training, like strength training and HIIT, appear to have a slightly more impactful effect. Engaging in some combination of the three may offer the greatest benefits.

Keep in Mind: This study only measured blood pressure for 24 hours post-exercise, so it may not necessarily apply to long-term changes.