Hormonal
Chronic dynamic aerobic endurance training significantly reduces resting and ambulatory blood pressure in both normotensive and hypertensive adults, with the magnitude of reduction being greater in hypertensive individuals.
Engage in moderate-intensity aerobic exercise (like brisk walking, jogging, or cycling) for about 40 minutes, 3 times a week. You do not need to exercise at high intensities to see blood pressure benefits. This routine has been shown to lower blood pressure effectively, with greater benefits for those who already have hypertension. Consistency over several weeks is key.
training induced significant net reductions of resting and daytime ambulatory blood pressure of, respectively, 3.0/2.4 mm Hg (P<0.001) and 3.3/3.5 mm Hg (P<0.01). The reduction of resting blood pressure was more pronounced in the 30 hypertensive study groups (-6.9/-4.9) than in the others (-1.9/-1.6; P<0.001 for all).
Why this rating
This is a meta-analysis of 72 randomized controlled trials involving 3936 participants, providing high statistical power and robust evidence.
Source
Effects of Endurance Training on Blood Pressure, Blood Pressure–Regulating Mechanisms, and Cardiovascular Risk Factors
Véronique Cornelissen et al. · Hypertension · 2005
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