Two exercise types lower blood pressure

A new review in the *British Journal of Sports Medicine* found that two exercise approaches stood out for lowering blood pressure over a full 24-hour period in adults with hypertension. The study, published online in May 2026, analyzed 31 randomized controlled trials involving 1,345 participants. Researchers reported that combined training — aerobic exercise plus resistance training — and aerobic training significantly reduced 24-hour ambulatory blood pressure compared with no exercise control. High-intensity interval training, or HIIT, also lowered 24-hour systolic pressure, but the paper’s conclusion highlighted aerobic and combined training as the significant findings for overall 24-hour blood pressure. ### Which two exercise types were linked to the clearest blood-pressure drop? The *British Journal of Sports Medicine* paper said combined training and aerobic training produced significant reductions in 24-hour blood pressure in adults with hypertension. In the network meta-analysis, combined training lowered 24-hour systolic blood pressure by 6.18 mm Hg versus control, while aerobic training lowered it by 4.73 mm Hg. Combined training reduced 24-hour diastolic pressure by 3.94 mm Hg, and aerobic training reduced it by 2.76 mm Hg. (bjsm.bmj.com) Prevention’s June 1 coverage described the two practical formats as aerobic exercise plus resistance training, and HIIT. That article said researchers reviewed activities including aerobic exercise, HIIT, combined training and Pilates, and found aerobic exercise with resistance work, as well as HIIT, significantly reduced systolic and diastolic pressure over 24 hours. (bjsm.bmj.com) ### What exactly counts as combined training or aerobic training? Mayo Clinic defines aerobic activity as exercise that raises heart and breathing rates, listing walking, bicycling, jogging, swimming and climbing stairs as examples. The same guidance says a combination of aerobic activity and weight training offers heart-healthy benefits. In the study, combined training referred to aerobic exercise paired with resistance training, such as lifting weights, while aerobic training included continuous or interval-style cardio, according to the paper’s conclusion and Prevention’s summary of the findings. (health.yahoo.com) The journal article said evidence for dynamic and isometric resistance training alone remained uncertain. ### How big were the effects, and how strong is the evidence? (mayoclinic.org) The 2026 analysis pooled 31 trials, 67 study arms and 1,345 participants with hypertension. Researchers called it a systematic review and network meta-analysis of randomized controlled trials, with eligible interventions lasting at least four weeks. The paper reported that HIIT reduced 24-hour systolic blood pressure by 5.71 mm Hg and diastolic pressure by 4.64 mm Hg versus control, while Pilates lowered diastolic pressure but had more limited evidence. (bjsm.bmj.com) The authors said exercise-versus-exercise comparisons were inconclusive on whether one modality was definitively superior to another. That means the paper supports several effective options, but does not settle a single best workout for every patient. ### Does this change standard advice for people with high blood pressure? The CDC says adults should get at least 2 hours and 30 minutes of moderate-intensity physical activity each week, and says physical activity can help lower blood pressure. Mayo Clinic says regular exercise can lower both the top and bottom blood pressure numbers, with benefits usually appearing after 1 to 3 months of consistent activity. (bjsm.bmj.com) Cliff Berger, chief of cardiology at Beth Israel Deaconess Hospital-Needham and an instructor at Harvard Medical School, told Prevention that the new paper “confirmed what multiple other studies have shown regarding the benefits of exercise on high blood pressure.” Amar Shere, a cardiologist at Hackensack University Medical Center, told the outlet exercise lowers blood pressure through several mechanisms. (cdc.gov) ### What should readers do with this study? The CDC says people can work toward the standard target with moderate activity such as brisk walking or bicycling. Mayo Clinic says people do not need to start with marathon-level exercise and can build up gradually, including by breaking sessions into shorter blocks. The study adds a more specific point for patients with hypertension: aerobic exercise and aerobic-plus-resistance programs have the strongest evidence in this review for improving blood pressure measured across a full day and night, not just during a clinic reading. (health.yahoo.com) The full study is published in the *British Journal of Sports Medicine* under corresponding author Rodrigo Ferrari. (bjsm.bmj.com) (cdc.gov)