High blood pressure raises the risk of heart disease, stroke, and kidney issues—but regular exercise can make a big difference. Researchers point to several types of workouts that are particularly effective when done consistently.
- Isometric exercises (holding a static position, such as wall sits or planks) seem to produce the biggest reductions in blood pressure of all the exercise types studied.
- Aerobic activities like brisk walking, cycling, or even active household chores also help. These workouts should ideally be about 20 to 40 minutes long, carried out three to five times per week, and maintained for at least a month to see noticeable improvements.
It is not just what you do—but how much and how often. Moderate-intensity activity for about 30 minutes most days of the week is often recommended. Combining different exercise styles—static strength (isometric), aerobic, and resistance training—offers the strongest benefits.
Besides workouts, controlling blood pressure typically includes adjusting diet, managing stress, reducing salt intake, and, when needed, following medical advice and treatment.
