High blood pressure, a silent killer affecting one in three UK adults, often shows no symptoms until severe complications emerge. Specific exercises effectively lower blood pressure levels and mitigate risks.
Key Findings from Latest Research
Researchers from Brazil reviewed data from 31 studies involving 1,345 people with hypertension. Published in the British Journal of Sports Medicine, the analysis confirms aerobic training delivers consistent reductions in blood pressure measured over 24 hours.
For the first time, high-intensity interval training (HIIT) and combined training prove effective at lowering 24-hour ambulatory blood pressure. Aerobic activities like jogging, cycling, and swimming stand out as reliable options for blood pressure control.
Evidence on yoga, Pilates, and recreational sports remains limited and inconclusive, prompting calls for additional studies. “Overall, aerobic exercise, combined training and high-intensity interval training show the most consistent signals of benefit based on current data,” the authors state.
Insights from Health Experts
Regina Giblin, senior cardiac nurse at the British Heart Foundation, notes: “Regular exercise can reduce the risk of cardiovascular disease by up to a third, with aerobic activity, like a brisk walk, remaining particularly effective at lowering blood pressure. This research linking combined exercise and high-intensity interval training (HIIT) to significant reductions in blood pressure over 24 hours is encouraging and reinforces the important role physical activity plays in managing high blood pressure.”
She adds: “While these findings are promising, more research is needed to better understand how different types of exercise compare. It is recommended that you do at least 150 minutes of moderate-intensity activity each week, and the most important thing is finding an activity you enjoy and can stick to.”
Juliet Bouverie, chief executive of the Stroke Association, states: “High blood pressure contributes to around 50% of strokes, but it can be controlled. Whilst we’ve known for some time the benefits of exercise in reducing the risk of primary and secondary strokes, we welcome this research showing the important role exercise plays in lowering high blood pressure.”
Understanding High Blood Pressure
Blood pressure qualifies as high at 140/90 or above, as measured by a healthcare professional. Persistent elevation strains blood vessels, the heart, brain, kidneys, and eyes, heightening risks for heart disease, heart attacks, strokes, heart failure, kidney disease, and vascular dementia.
Even small reductions in blood pressure substantially decrease these dangers. Ms. Giblin emphasizes: “High blood pressure affects one in three adults in the UK, but many people don’t know they have it as it often has no symptoms. Checking your blood pressure regularly and staying active are key to reducing your risk.”
