You might instinctively think cardio is the best exercise for lowering blood pressure. But research suggests that other types, such as isometric training, may be more effective.

Experts have long touted the benefits of physical exercise on cardiovascular health. Regular physical activity is a key part of managing high blood pressure, whether it’s slightly elevated or diagnosed hypertension.

While any physical activity is good, not all exercise is created equal. Some types of exercise may do more to lower blood pressure than others. Here’s what the research says.

A 2023 systematic review indicates that isometric training is the most effective exercise for lowering blood pressure.

Isometric exercises are those in which you contract a muscle without moving the surrounding joints. When you hold your body in place, the muscle contracts but doesn’t change length. Examples include:

In the review previously mentioned, wall squats were the most effective isometric exercise.

Researchers aren’t sure why isometric exercise is most beneficial, but they have a few ideas. One theory is that when muscles relax after a contraction, the release stimulates a rebound effect that dilates blood vessels and lowers pressure. Repeating this process leads to sustained blood pressure changes.

A 2023 literature review found that even three 17-minute sessions of isometric exercise weekly could significantly reduce blood pressure.

Researchers found dynamic resistance training to be the second most helpful exercise type for reducing diastolic blood pressure. Also known as isotonic training, this differs from isometric exercise in that the muscles go through a full range of motion to overcome resistance.

Examples of dynamic resistance exercises include:

Research suggests isotonic exercise may improve the heart’s ability to pump blood and the function of blood vessel walls, both of which can reduce blood pressure.

Also known as “cardio,” aerobic exercise works large muscle groups and gets your heart pumping. For years, experts believed aerobic exercise was the most helpful way to lower blood pressure. Examples of aerobic exercise include:

The American Heart Association still recommends people aim for the following each week:

  • 150 minutes of moderate intensity aerobic exercise, or
  • 75 minutes of vigorous aerobic exercise, or
  • some combination of both

While it’s usually best to spread the activity throughout the week, so-called “weekend warriors” may experience similar benefits.

The previously mentioned 2023 systematic review indicated that running is the best aerobic activity for reducing blood pressure.

High intensity interval training (HIIT) involves alternating between short periods of intense physical activity and periods of rest or relatively low intensity.

A 2022 review of research suggests that HIIT is as effective as continuous moderate exercise in reducing blood pressure.

One systematic review noted that HIIT presented other benefits, including improving resting heart rate and peak oxygen consumption. However, researchers noted that the quality of the results was not good.

While the 2023 systematic review found that HIIT was the least effective training type studied, it highlighted that sprint interval training specifically was effective at reducing blood pressure.

Combined training for high blood pressure

You might find that working on the same types of exercises can get boring. Combined training, which incorporates aspects of both aerobic and strength training, can be very effective at helping to manage blood pressure.

The 2023 systematic review previously mentioned found it second best, only to isometric training, in reducing systolic blood pressure.

A 2018 literature review also notes that even alternating between dynamic resistance and aerobic training on separate days can be helpful.

If regular exercise is new to you, the following tips might be helpful as you develop an exercise routine:

  • Start slowly: Remember that some activity is better than no activity. If goals overwhelm you, start small and increase them when ready.
  • Warm up: A 5-minute warm-up can help prepare your body for more intense activity. It may also help protect you from injury.
  • Choose activities you enjoy: You’ll ultimately have more success if you engage in activities you stick with. And you’re more likely to want to exercise if you don’t think of it as a chore. Try different activities to find ones you enjoy.
  • Find a workout buddy: Having a friend to exercise with can make the activity more enjoyable and help keep you accountable for reaching your weekly goals.
  • Add it to your calendar: Carving out time for your workout in your daily schedule can help ensure you commit to it and don’t allow other commitments to get in the way.

Regular physical activity is key to lowering blood pressure and improving overall heart health. Research suggests that some types of exercise may be more effective than others.

Ultimately, what matters is finding an exercise routine that works for you so that you can make it a part of your regular routine. When combined with dietary changes and any medications a doctor prescribes, exercise can help significantly in managing your blood pressure.