Exercise for High Blood Pressure: How Much It Lowers It, Measuring Correctly at Home

1.4 billionPeople aged 30–79 worldwide with high blood pressure in 2024; fewer than one in five have it under control

−8.3/−5.2Average fall with endurance exercise in people with high blood pressure, mmHg (meta-analysis of 93 trials)

150 min + 2–3 daysRecommended weekly moderate aerobic exercise and resistance exercise (European Society of Cardiology)

135/85Home average that suggests high blood pressure; 145/85 at age 80 and over

What do the numbers mean?

The European Society of Cardiology’s 2024 guideline divides blood pressure measured in the clinic into three groups:

Non-elevated: systolic below 120 and diastolic below 70.
Elevated: systolic 120–139 or diastolic 70–89.
Hypertension: 140/90 or above.

A single high reading is not a diagnosis; diagnosis usually needs confirmation with home readings or a 24-hour monitor. Everyone over 40 is advised to have their blood pressure checked at least every 5 years.

Who is more likely to get it?

People over 65 and those with a family history of high blood pressure.
People who are overweight or inactive.
People who eat a salty diet and little fruit and vegetables.
People who smoke, drink a lot of alcohol or do not get enough sleep.

Persistently high blood pressure raises the risk of heart attack, stroke, heart failure, kidney disease and vascular dementia; even a small fall in blood pressure reduces these risks.

How much does exercise lower blood pressure?

In a meta-analysis of 93 randomised controlled trials and 5,223 adults, resting blood pressure fell by an average of 3.5/2.5 mmHg with endurance exercise, 1.8/3.2 with dynamic resistance exercise and 10.9/6.2 with isometric exercise. The effect of endurance exercise was greater in people with high blood pressure (8.3/5.2 mmHg). In an analysis of 24 trials with 1,143 adults with high blood pressure, isometric exercise lowered systolic pressure by 7 and diastolic by 4 mmHg and did not increase the risk of side effects.

In a network meta-analysis combining 391 trials, the effect of endurance and resistance exercise on systolic pressure in people with high blood pressure was not clearly different from that of commonly used blood pressure medicines. However, no trial compared exercise with medicines directly, and there were few exercise trials in people with high blood pressure.

The European Society of Cardiology recommends at least 150 minutes of moderate or 75 minutes of vigorous aerobic exercise a week, plus dynamic or isometric resistance exercise on 2–3 days a week. Exercise may not replace medication; do not stop your medicine without talking to your doctor.

Measuring correctly at home

DeviceUse a clinically validated device that measures at the upper arm, with a cuff that fits your arm; not wrist or finger devices.
PreparationFor 30 minutes before measuring, do not eat, and avoid smoking, coffee and exercise; go to the toilet first.
PositionSit with your back supported and your legs uncrossed; rest your arm on a table at heart level. Rest quietly for 5 minutes and do not talk during the measurement.
MeasurementTake two readings 1 minute apart, in the morning (before your medicines) and in the evening. Record every reading as it is, including the high ones.
AverageLook at the average over several days rather than single readings. For diagnosis, measuring for 4–7 days and averaging after discarding the first day is recommended.

To record your readings and calculate your average, you can use the home blood pressure diary.

Exercises at home

Six exercises for high blood pressure

This programme combines walking, an isometric exercise and resistance exercises that work the large muscle groups. The numbers of repetitions are general suggestions. If your blood pressure is very high or not under control, talk to your doctor before you start; do not hold your breath during the movements.

Brisk walking

Walk at a pace where you can talk but are slightly out of breath. Start slowly for a few minutes and slow down to finish.

At least 150 minutes a week; for example 30 minutes on 5 days

Wall sit

Stand with your back against a wall and your knees bent, as if sitting on an invisible chair. Choose a height that is challenging but bearable; do not hold your breath.

2 minutes, 4 times with 2 minutes’ rest in between; 3 days a week

Sit-to-stand from a chair

Sit at the front of a sturdy chair. Stand up as you breathe out and sit down slowly as you breathe in.

10–15 reps, 2–3 sets

Wall press-up

Place your hands on a wall at chest height. Bend your elbows to bring your chest towards the wall, then push back. Do not hold your breath.

10–15 reps, 2–3 sets

Resistance band row

Fix the band to something sturdy. Keeping your elbows close to your body, pull the band towards you, squeeze your shoulder blades together and release slowly.

10–15 reps, 2–3 sets

Bridge

Lie on your back with your knees bent and feet on the floor. Squeeze your buttocks and slowly lift your hips, hold briefly and lower; keep breathing.

10–15 reps, 2 sets

To do the wall sit with timed holds and rests, you can use the wall sit timer.

Frequently asked questions

Can I stop my medicine if I exercise?

Do not stop it on your own. Exercise lowers blood pressure and may reduce the need for medicine in some people, but your doctor decides about medicines based on your blood pressure readings and overall risk. A UK hospital leaflet also advises not changing medicines based on single readings and talking to a doctor first.

Which exercise works best?

They all help. In a meta-analysis combining 93 trials, endurance exercise lowered blood pressure by an average of 3.5/2.5 mmHg, and by 8.3/5.2 mmHg in people with high blood pressure; the largest fall was with isometric exercise (10.9/6.2 mmHg), but this result was based on few trials. In a newer, larger analysis, isometric exercises such as the wall sit also came out on top. The best exercise is the one you can do regularly.

Will lifting weights raise my blood pressure?

Regular resistance exercise does not raise resting blood pressure; it lowers it. The European Society of Cardiology recommends resistance exercise on 2–3 days a week. Do not hold your breath during exercise and avoid very heavy loads. If your blood pressure is not under control, talk to your doctor first.

Why is my home reading different from the one at the clinic?

In some people, blood pressure is high only at the clinic (the “white coat” effect), while in others it looks normal at the clinic but is high during the day. This is why the European Society of Cardiology recommends out-of-office readings, that is, home or 24-hour monitoring, for diagnosis. A home average below 135/85 (below 145/85 at age 80 and over) is considered normal.

How and when should I measure at home?

For diagnosis, the UK guideline (NICE) recommends taking two readings 1 minute apart, morning and evening, for 4–7 days, discarding the first day’s readings and averaging the rest. Before measuring, rest for 5 minutes, sit with your back supported and legs uncrossed, rest your arm on a table at heart level and do not talk during the measurement.

How much salt should I eat?

The European Society of Cardiology recommends less than 2 grams of sodium a day, that is about 5 grams of salt (one teaspoon). It also recommends increasing potassium intake through fruit and vegetables in people without kidney disease, avoiding alcohol and keeping a healthy weight.

To set the pace of your brisk walk, see the brisk walking metronome; to measure your pulse, see the pulse check.

When to seek help right away

In situations marked “emergency”, call 112; do not drive yourself to hospital:

Sudden chest pain or tightness that does not go away; pain spreading to the arm, neck, jaw, stomach or back; chest pain with sweating, nausea, light-headedness or breathlessness (emergency)
Face drooping, arm weakness, speech problems (emergency)
Systolic pressure of 200 or above in three readings in a row at home: see a doctor straight away
Frequent headaches, blurred vision or chest pain that comes and goes: see your doctor

Sources

McEvoy JW, McCarthy CP, Bruno RM, et al. 2024 ESC Guidelines for the management of elevated blood pressure and hypertension. Eur Heart J. 2024;45(38):3912–4018. Summaries: PCR and American College of Cardiology.
World Health Organization. Global report on hypertension 2025. Summary: HIFA, 28 September 2025.
Cornelissen VA, Smart NA. Exercise training for blood pressure: a systematic review and meta-analysis. J Am Heart Assoc. 2013;2(1):e004473.
Edwards JJ, Deenmamode AHP, Griffiths M, et al. Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials. Br J Sports Med. 2023;57(20):1317–1326.
Hansford HJ, Parmenter BJ, McLeod KA, et al. The effectiveness and safety of isometric resistance training for adults with high blood pressure: a systematic review and meta-analysis. Hypertens Res. 2021;44(11):1373–1384.
Naci H, Salcher-Konrad M, Dias S, et al. How does exercise treatment compare with antihypertensive medications? A network meta-analysis of 391 randomised controlled trials assessing exercise and medication effects on systolic blood pressure. Br J Sports Med. 2019;53(14):859–869.
National Institute for Health and Care Excellence. Hypertension in adults: diagnosis and management. NICE guideline NG136. Summary of home monitoring: GPnotebook.
NHS 111 Wales. Blood pressure (high). Last updated 4 December 2024.
nidirect (Northern Ireland). High blood pressure (hypertension). Last updated 26 February 2026.
University Hospitals Birmingham NHS Foundation Trust. Self-blood pressure monitoring: key points. PI25/3366/06, October 2025.
Blood Pressure UK. How to measure your blood pressure at home.