There are several ways to manage high blood pressure, including exercise. Harvard Health looks at recommended exercises to lower high blood pressure.
One of the best ways to prevent and treat high blood pressure (hypertension) is to get regular exercise. But are some forms of exercise better than others? A scientific review published May 12, 2026, in the British Journal of Sports Medicine suggests that engaging in these three exercise patterns can lead to lower blood pressures throughout the day (when compared to not exercising or participating in different types of exercise) in adults with hypertension:
- aerobic exercise — physical activity that makes the lungs and heart work harder, such as brisk walking, biking and swimming
- a combination program that involves doing both aerobic exercise and muscle-strengthening exercises, either in a single workout or in consecutive sessions
- high-intensity interval training (HIIT), which alternates between periods of intense aerobic exercise and gentler recovery periods
The review included 31 separate trials involving a total of 1,345 participants. Researchers only included trials that lasted at least four weeks and compared the effects of different types of exercise on 24-hour ambulatory blood pressure. This type of blood pressure monitoring uses a device that automatically checks blood pressure every 15 to 30 minutes over the course of a single day. The measurements predict the risk of heart-related problems and death more accurately than blood pressure readings taken in a doctor’s office.
The pooled results showed that people who did aerobic exercise, a combination program, or HIIT lowered their systolic blood pressure (the first number in a reading) by an average of about five to six points compared with people who did not exercise.
Other exercises to lower high blood pressure
The study authors also noted that there’s limited but promising evidence about the potential blood pressure benefits of resistance training alone (using your own body weight, dumbbells, or bands), isometric training (such as doing planks or wall sits), or other types of exercise (such as yoga, Pilates, and recreational sports).
Julie Corliss is executive editor of Harvard Heart Letter.
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