Mixed
Aerobic exercise significantly reduces arterial stiffness, as measured by pulse wave velocity (PWV) and augmentation index (AIx), with greater benefits observed at higher exercise intensities and in individuals with pre-existing arterial stiffness.
To improve arterial stiffness, prioritize aerobic exercise. Aim for moderate-to-high intensity (around 74% of your max heart rate) for about 40 minutes, 3 times a week. If you already have stiff arteries, higher intensity aerobic exercise will provide even greater benefits. Resistance training alone or combined with aerobic exercise did not show significant improvements in arterial stiffness in this review.
Aerobic exercise improved both PWV (WMD: -0.63 m/s, 95% CI: -0.90, -0.35) and AIx (WMD: -2.63%, 95% CI: -5.25 to -0.02) significantly... Higher aerobic exercise intensity was associated with larger reductions in AIx... aerobic exercise had a significantly larger effect in reducing PWV... in participants with stiffer arteries (PWV >8 m/s).
Why this rating
Based on a systematic review and meta-analysis of 42 RCTs, though heterogeneity was noted.
Source
Effects of Exercise Modalities on Arterial Stiffness and Wave Reflection: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Ammar W. Ashor et al. · PLoS ONE · 2014
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