Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Exercise with high blood pressure
Exercise with high blood pressure
By the Exercise Explorer team. Last updated 13 November 2026.
Regular exercise is one of the standard lifestyle recommendations for high blood pressure. A large 2023 review found that several types of exercise lowered resting blood pressure on average. These are the options we rate best, and how to start safely.
Read this first. If you have high blood pressure, especially if it is very high, untreated or you take medicines for it, check with your GP before starting something new. This is general information, not medical advice.
The short answer
- A 2023 review of 270 trials found that aerobic exercise lowered resting blood pressure by about 4.5/2.5 mm Hg on average. Effects vary from person to person.
- Walking, cycling, swimming and water exercise are all gentle ways to build up.
- Strength and isometric (static hold) exercise also showed benefits, but keep effort moderate and breathe normally.
- Avoid heavy straining or holding your breath. Stop if you feel dizzy, get chest pain or become very breathless.
The best exercises for high blood pressure
Hill Walking and Hiking
Longer walks over hills and trails.
Aqua Aerobics
Group exercise to music in a pool.
Lap Swimming
Pool lengths using one or more strokes.
Hatha Yoga
Slow poses with breathing and stillness.
Tai Chi
Slow, flowing movements for balance and calm.
Isometric Holds
Static holds such as wall sits and planks.
Resistance Band Training
Full-body workouts with elastic bands.
Stationary Bike
Seated cycling at the gym or at home.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
The easiest place to start. Brisk walking on most days is a standard recommendation.
30 min × 5/wkEffort ●○○○○Free - 2Hill Walking and HikingModerate evidence
Outdoor walking groups were linked to lower blood pressure in a pooled analysis of 42 studies (2015). Start with gentle slopes.
90 min × 1/wkEffort ●●●○○Low cost - 3Aqua AerobicsModerate evidence
Water exercise lowered blood pressure in older people with hypertension in a 2026 pooled analysis.
45 min × 2/wkEffort ●●○○○Low cost - 4Lap SwimmingModerate evidence
Gentle, whole-body exercise with no impact.
40 min × 3/wkEffort ●●●○○Low cost - 5Hatha YogaModerate evidence
A 2026 pooled analysis of 30 trials found yoga probably lowers blood pressure a little. Avoid straining or holding your breath.
60 min × 2/wkEffort ●●○○○Low cost - 6Tai ChiModerate evidence
Slow, low-effort movement with a low injury risk.
45 min × 3/wkEffort ●○○○○Low cost - 7Isometric HoldsModerate evidence
Static holds, such as wall sits, showed large effects in the 2023 review, but start light and never hold your breath.
15 min × 4/wkEffort ●●○○○Free - 8Resistance Band TrainingModerate evidence
Light resistance for strength. Use steady breathing and avoid very heavy effort.
30 min × 3/wkEffort ●●○○○Low cost - 9Stationary BikeLimited evidence
Smooth and easy to control. Keep the effort moderate and increase slowly.
30 min × 3/wkEffort ●●○○○Low cost
What to avoid or go slowly with
- Holding your breath or straining hard, for example with very heavy lifts, which can spike blood pressure.
- Going from sitting to very hard effort without a warm-up.
- Exercising when you feel unwell, or when your readings are far above what your clinician has said is safe.
- Very intense efforts unless your doctor has said it is suitable, especially if you have other heart risk factors.
- Stopping your medicines because you are exercising. Changes to medicines should only be made with your clinician.
How to start exercising with high blood pressure: a gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 10-minute easy walk.
- Day210 minutes of gentle stretching or chair yoga.
- Day3A 15-minute walk at a pace where you can still talk.
- Day4Rest.
- Day510 to 15 minutes on a stationary bike, or water walking.
- Day6A 15 to 20-minute walk.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: how did you feel after, and any readings you took?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain or tightness
- Sudden severe headache, confusion, or weakness on one side of the face or body
- Severe breathlessness or fainting
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Dizziness or lightheadedness during or after exercise.
- Unusual breathlessness, palpitations or a racing heart.
- Home readings that are consistently very high.
- Swollen ankles or new leg swelling.
What the research says
A 2023 review of 270 randomised trials (15,827 people) found that exercise training lowered resting blood pressure, with aerobic training lowering it by about 4.5/2.5 mm Hg. The authors noted that isometric exercise had particularly large effects.
A 2026 pooled analysis of 30 trials (2,689 adults with overweight or obesity) found that yoga probably lowers blood pressure by about 4.4/2.1 mm Hg (moderate-quality evidence).
A 2026 pooled analysis looked at aquatic exercise in older people with high blood pressure.
These are averages across groups. They do not predict what will happen for you, and exercise is a complement to, not a replacement for, advice and treatment from your clinician.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
What exercise is best for high blood pressure?
Aerobic activity such as brisk walking, cycling and swimming has the most evidence, and strength and isometric work also showed benefits. The best option is one you can do regularly.
Is walking good for high blood pressure?
Yes, it is one of the most widely recommended options. A pooled analysis of walking groups found lower blood pressure on average.
How much can exercise lower blood pressure?
In a large 2023 review, aerobic exercise lowered resting blood pressure by about 4.5/2.5 mm Hg on average. Individual results vary.
Is lifting weights safe with high blood pressure?
Light to moderate strength work with steady breathing is usually considered fine, but heavy lifting and straining can spike blood pressure. Check with your GP if your blood pressure is high or poorly controlled.
Can I exercise if I take blood pressure tablets?
Usually yes, but some medicines can cause dizziness or change your heart rate response. Ask your GP or pharmacist.
Should I check my blood pressure before exercising?
If your clinician has asked you to monitor at home, follow their advice about when not to exercise. Otherwise, do not start if you feel unwell.
When should I see a doctor?
Get urgent help for chest pain, severe breathlessness or sudden weakness. See a GP for dizziness, palpitations or very high home readings.
Sources
- Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 2023. doi.org/10.1136/bjsports-2022-106503
- The effects of aquatic exercise therapy on blood pressure in elderly people with hypertension: a systematic review and meta-analysis. Frontiers in Cardiovascular Medicine, 2026. doi.org/10.3389/fcvm.2026.1951070
- Impact of yoga on cardiometabolic health in adults with overweight or obesity: A systematic review and meta-analysis of randomized controlled trials. PLOS Global Public Health, 2026. doi.org/10.1371/journal.pgph.0006174