High blood pressure (hypertension) affects over a billion people worldwide and is one of the leading causes of heart attack, stroke, and premature death. Fortunately, research consistently shows that regular physical activity can significantly reduce blood pressure - sometimes as effectively as medication and with additional benefits to mood, energy and overall health.
But with so many exercise options out there, what’s the best approach? Should you walk, run, or dive into high-intensity interval training? Let's break down the latest evidence and provide practical guidance to help you choose what works best for you.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at bottom of page.
Walking: A Simple but Powerful Prescription
A 2023 meta-analysis in Scientific Reports found that leisure-time walking reduced systolic blood pressure by 8.36 mmHg and diastolic blood pressure by 5.03 mmHg in adults with hypertension. These reductions are substantial - potentially lowering stroke risk by up to 20% and heart disease risk by 15%.
Walking is safe, easy to start, and requires no equipment. Brisk walking (where you're breathing harder but can still talk) for 30 minutes, five days a week, is enough to see these benefits.
Running: A Faster Route to the Same Destination
Running also lowers blood pressure. A 2019 review in Sports Medicine showed reductions of 5.6 mmHg (Systolic BP) and 5.2 mmHg (Diastolic BP), particularly when performed at moderate intensity. Running may appeal to those seeking efficiency or who already enjoy it but it’s not essential - walking can offer similar benefits with less joint stress.
Walking vs Running: It’s the Effort, Not the Speed
The National Runners’ and Walkers’ Health Study confirmed that both forms of exercise reduced hypertension risk by around 4 to 7%, as long as energy expenditure was equivalent. So whether you walk further or run shorter, the benefit comes from the total work done - not how quickly you do it.
HIIT: Fast and Effective but Not a Magic Bullet
HIIT involves short bursts of intense activity followed by rest. It's popular for being time-efficient and improving fitness (vo2max) quickly.
A 2022 study (J Cardiovasc Dev Dis) found that HIIT reduced Systolic BP by 3.8 mmHg and Diastolic BP by 2.9 mmHg in pre-hypertensive young adults - more than moderate training in the same timeframe.
A 2024 meta-analysis (Life) showed a smaller average Systolic BP reduction (3 mmHg) in people with hypertension, with no significant impact on Diastolic BP. These results, while statistically significant, may not be clinically large enough on their own.
A 2020 trial in overweight men (Hypertension Research) found HIIT reduced both central and peripheral blood pressure by 3–5 mmHg, and was especially effective in people starting with higher baseline readings.
Practical Takeaways
Start where you are: If you're new to exercise or managing chronic health issues, start with walking. It’s low-risk and yields excellent benefits.
Monitor progress: Use a home blood pressure monitor to track improvements, and log how you feel during and after workouts.
Mix it up: Combine walking with light jogging or interval sessions once you're comfortable. Even 1 HIIT session per week can boost results.
Time over intensity: You don’t need to go hard every day. Consistent, moderate effort is more sustainable and effective long-term.
Recovery matters: Rest days and good sleep support blood pressure regulation and prevent overtraining.
Personalise it: Choose an activity you enjoy: cycling, swimming, dancing or gardening count too, if done at moderate intensity.
Final Thoughts
The best exercise for blood pressure is the one you’ll actually do consistently.
Walking remains one of the most effective and approachable tools we have. Running offers similar results for those who enjoy it, and HIIT provides an efficient option with growing support, particularly in younger or time-constrained populations. And resistance training can also support your health when it comes to beating hypertension.
What’s clear is that regular movement - at any intensity - lowers blood pressure, improves heart health, and enhances quality of life. Start small, stay steady and know that every step, stride or sprint is a step towards a healthier future.
Improving health and beating hypertension is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether your interest is healthspan and longevity, to beat chronic illness or to enhance your mental health and well-being, our consultations and programs deliver results that are tailored to your needs.
Our foundational Whole Health Consult identifies and prioritises the key factors - known and unknown - that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
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Related Resources and Studies
Romero-Vera L, Ulloa-Díaz D, Araya-Sierralta S, Guede-Rojas F, Andrades-Ramírez O, Carvajal-Parodi C, Muñoz-Bustos G, Matamala-Aguilera M, Martínez-García D. Effects of High-Intensity Interval Training on Blood Pressure Levels in Hypertensive Patients: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Life (Basel). 2024 Dec 14;14(12):1661. doi: 10.3390/life14121661. PMID: 39768368; PMCID: PMC11728122.
Shariful Islam M, Fardousi A, Sizear MI, Rabbani MG, Islam R, Saif-Ur-Rahman KM. Effect of leisure-time physical activity on blood pressure in people with hypertension: a systematic review and meta-analysis. Sci Rep. 2023 Jun 30;13(1):10639. doi: 10.1038/s41598-023-37149-2. PMID: 37391436; PMCID: PMC10313796.
John AT, Chowdhury M, Islam MR, Mir IA, Hasan MZ, Chong CY, Humayra S, Higashi Y. Effectiveness of High-Intensity Interval Training and Continuous Moderate-Intensity Training on Blood Pressure in Physically Inactive Pre-Hypertensive Young Adults. J Cardiovasc Dev Dis. 2022 Aug 3;9(8):246. doi: 10.3390/jcdd9080246. PMID: 36005410; PMCID: PMC9410224.
Igarashi Y, Nogami Y. Running to Lower Resting Blood Pressure: A Systematic Review and Meta-analysis. Sports Med. 2020 Mar;50(3):531-541. doi: 10.1007/s40279-019-01209-3. PMID: 31677122.
Clark T, Morey R, Jones MD, Marcos L, Ristov M, Ram A, Hakansson S, Franklin A, McCarthy C, De Carli L, Ward R, Keech A. High-intensity interval training for reducing blood pressure: a randomized trial vs. moderate-intensity continuous training in males with overweight or obesity. Hypertens Res. 2020 May;43(5):396-403. doi: 10.1038/s41440-019-0392-6. Epub 2020 Jan 14. PMID: 31937915.
Williams PT, Thompson PD. Walking versus running for hypertension, cholesterol, and diabetes mellitus risk reduction. Arterioscler Thromb Vasc Biol. 2013 May;33(5):1085-91. doi: 10.1161/ATVBAHA.112.300878. Epub 2013 Apr 4. PMID: 23559628; PMCID: PMC4067492.
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