Combined Exercise Led 24-Hour Blood Pressure Study

A review of exercise research found that combining aerobic and resistance training produced the biggest average improvement in systolic blood pressure measured throughout an entire day. The analysis covered 31 randomized trials, more than 1,345 people, and 67 exercise programs lasting at least four weeks.

Aerobic activities—including brisk walking, running, and cycling—showed the steadiest benefit across daytime, nighttime, and sleep readings. The combined approach lowered systolic pressure by an average of 6.2 millimeters of mercury. High-intensity interval training followed at about 5.71, while aerobic exercise by itself lowered it roughly 4.73. Resistance training alone produced less consistent results.

The researchers used a network analysis to compare many exercise styles, including yoga, Pilates, isometric movements, and recreational sports. Their findings suggest that blood-pressure benefits extend beyond the period immediately after exercise, influencing readings during ordinary activities and sleep. For adults managing high blood pressure, the pattern favors keeping aerobic movement central and adding strength or interval work instead of relying on strength training alone.