High blood pressure is a major health concern, increasing the risk of heart disease, stroke and kidney problems. As a GP, I’m often asked how to manage it, and my advice always includes exercise. But how much is enough?
A 2021 study followed over 5,000 adults for 30 years, shedding light on the ideal ‘dose’ of exercise for blood pressure control. The key takeaway? It’s not just about the type or intensity of exercise, it’s the total amount that matters.
The research suggests that aiming for 30 minutes of moderate-intensity activity most days of the week can significantly help. This includes activities where you can still talk but feel your breathing quicken, such as brisk walking, cycling or even active housework.
More recently, a 2023 study analysed 270 previous studies, covering over 15,000 people, to determine which exercises lowered blood pressure the most.
While all types of exercise had a positive effect, isometric exercises were the most effective. These involve holding a static position (e.g. squatting against a wall) rather than moving continuously.
Other effective exercises included running, walking, cycling, weightlifting and high-intensity workouts.
The research also found that for noticeable blood pressure reductions, exercise sessions should last between 20–40 minutes, three to five times per week, over at least four weeks.
This reinforces that consistency is key. While medication still remains crucial for many, these findings highlight how powerful lifestyle changes can be.
Exercise, along with a healthy diet and stress management, can not only help control blood pressure but also reduce reliance on medications such as beta-blockers.
The evidence is clear. If you want to take charge of your blood pressure, regular, moderate-intensity exercise is a great place to start. But it’s just one piece of the puzzle.
Reducing salt intake, maintaining a balanced diet and managing stress all play crucial roles. And for some, blood pressure medication remains an important part of treatment.
The good news? Exercise can also complement these strategies.
This article is an answer to the question (asked by Connor Barrett, Salford) 'How much will exercise control my blood pressure?'
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