Regular exercise is one of the most effective ways to lower high blood pressure and it works whether or not you lose weight. Here’s what your numbers mean, why they matter, and how to get moving safely.
What is blood pressure?
Think of your heart and blood vessels as your body’s internal plumbing. Your heart is the pump, and your arteries are the pipes that carry blood to every part of your body.
Blood pressure is the force of that blood pushing against the walls of your arteries. You need some pressure to keep blood circulating, but too much, for too long, strains the pipes and the pump.
A reading has two numbers, such as 120/80 mmHg:
- Systolic (top number): the pressure when your heart beats and pushes blood out.
- Diastolic (bottom number): the pressure when your heart relaxes between beats.
What do the numbers mean?
In Australia, high blood pressure (hypertension) is diagnosed when readings are consistently 140/90 mmHg or higher, measured on at least two separate occasions [1, 2]. Many international guidelines now aim lower, with treatment targets below 130/80 mmHg for most adults [6, 7].
| Category | Systolic (mmHg) | Diastolic (mmHg) |
|---|---|---|
| Optimal | under 120 | under 80 |
| Normal | 120–129 | 80–84 |
| High-normal | 130–139 | 85–89 |
| Mild hypertension (grade 1) | 140–159 | 90–99 |
| Moderate hypertension (grade 2) | 160–179 | 100–109 |
| Severe hypertension (grade 3) | 180 or higher | 110 or higher |
Categories from the Heart Foundation’s 2016 guideline [1], which is currently being updated [11].
Blood pressure varies from person to person and throughout the day. Your GP will advise the right target for you, based on your overall heart health.
So your doctor says your blood pressure is high?
You’re far from alone: about one in three Australian adults has high blood pressure, and many don’t know it [4]. It usually has no symptoms, which is why it’s called the “silent” risk factor.
What pushes blood pressure up?
Back to the plumbing: pipes that have become stiff, narrowed or clogged (for example with cholesterol), or too much fluid in the system, all raise the pressure. Things that contribute include:
- eating a lot of salt and not enough fruit and vegetables
- drinking alcohol
- not moving enough, and long periods of sitting
- carrying extra weight, especially around the tummy
- smoking
- ongoing stress and poor sleep
- getting older, and family history
Why it matters.
Left unmanaged, high blood pressure raises your risk of heart attack, stroke, heart failure, kidney disease, eye damage and a weakened, bulging artery (aneurysm). It’s also linked to memory decline and dementia [6].
The upside is that small changes make a big difference. Every 10 mmHg drop in systolic pressure cuts the risk of stroke by about 27% and major heart and blood vessel events by about 20% [8].
Good news: exercise works
The largest review to date, pooling 270 trials and nearly 16,000 people, found every type of exercise tested lowered resting blood pressure [3]. Regular exercise helps by:
- making your heart a stronger, more efficient pump
- helping your blood vessels relax and widen, so blood flows more easily
- reducing the fat stored around your organs
- calming your stress response
There’s an instant payoff too: blood pressure stays lower for several hours after a single session [4, 10]. And people who start with higher blood pressure tend to see the biggest drops [10].
Average drop in resting blood pressure by exercise type [3]
| Exercise type | Example | Systolic / diastolic drop (mmHg) |
|---|---|---|
| Isometric (holding still under tension) | Wall sits, handgrip squeezes | about 8 / 4 |
| Aerobic + resistance combined | Walking plus a weights circuit | about 6 / 2.5 |
| Resistance (strength) training | Weights, bands, body-weight exercises | about 4.5 / 3 |
| Aerobic (cardio) | Walking, cycling, swimming | about 4.5 / 2.5 |
| High-intensity interval training | Short hard bursts with recovery | about 4 / 2.5 |
Exercise works alongside medication, not instead of it, always talk to your GP before changing your medicines.
OK, so where do I start?
Australia’s new 24-hour movement guidelines, released in 2026, are the best starting point [5]. For adults they recommend:
- 30 minutes or more of moderate-to-vigorous activity on most days
- muscle-strengthening activities on 2 or more days a week
- breaking up long periods of sitting
- 7–9 hours of good-quality sleep a night
If you track steps, aim for 7,000 or more a day. And if you’re starting from zero, any movement is better than none, build up gradually.
- Get your heart rate up (aerobic). Walking, cycling, swimming, dancing, kayaking — anything that makes you a little warm and a little puffed. Moderate intensity means you can talk, but not sing. Short bouts across the day all count.
- Get stronger (resistance). Aim for 2–3 sessions a week using weights, bands, machines or your own body weight. Start light with more repetitions, work the major muscle groups, and keep breathing — never hold your breath while lifting.
- Hold it (isometric). This is the newest and, so far, the most effective option [3]. You hold a position under tension, such as a wall sit or squeezing a handgrip. A typical program is four 2-minute holds with rests in between, three times a week [4]. Getting the intensity right matters, so it’s best set up by an Accredited Exercise Physiologist.
- Mix it up. Combining aerobic and strength training gives better results than either alone [3].
Staying safe
Exercise is safe for most people with high blood pressure, but a few rules apply [9]:
- Check in with your GP first if you have high blood pressure, other health conditions, or haven’t exercised in a while.
- Resting blood pressure of 180/110 mmHg or higher: see your GP to get it under better control before starting a new program.
- Resting blood pressure above 200/110 mmHg: do not exercise that day, and contact your doctor.
- Breathe. Holding your breath while straining causes big spikes in blood pressure.
- Cool down gradually. Some blood pressure medicines can make you light-headed if you stop suddenly or stand up quickly.
- Heart-rate tablets such as beta-blockers keep your pulse lower, so go by how hard the exercise feels rather than your heart rate.
Stop exercising and seek medical help if you get chest pain or tightness, a severe headache, dizziness, or unusual shortness of breath. In an emergency, call 000.
How an Exercise Physiologist can help
The guidelines above are a general starting point. An Accredited Exercise Physiologist (AEP) builds a program around you, your blood pressure, your medications, any other health conditions and the activities you actually enjoy.
Our AEPs at Body Dynamics Illawarra can:
- check your blood pressure before and during exercise
- set up isometric and strength training at the right intensity
- progress your program safely as your fitness improves
- work alongside your GP to track your results
You may be eligible for Medicare-subsidised sessions through your GP, or cover through DVA or private health insurance. Talk to your GP or discuss with the team at Body Dynamics Illawarra to find out more.
References
1. National Heart Foundation of Australia. Guideline for the diagnosis and management of hypertension in adults – 2016. Melbourne: Heart Foundation; 2016.
2. Australian Institute of Health and Welfare. Hypertension in Australia: summary. Canberra: AIHW; 2026.
3. 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. doi:10.1136/bjsports-2022-
4. Sharman JE, Smart NA, Coombes JS, Stowasser M. Exercise and Sport Science Australia position stand update on exercise and hypertension. J Hum Hypertens. 2019;33(12):837–843. doi:10.1038/s41371-019-0266-z
5. Australian Government Department of Health, Disability and Ageing. Australian 24-hour movement guidelines for adults (18 to 64 years) and older adults (65+ years). Canberra; 2026.
6. Jones DW, et al. 2025 AHA/ACC guideline for the prevention, detection, evaluation and management of high blood pressure in adults. Hypertension. 2025. doi:10.1161/HYP.
7. McEvoy JW, et al. 2024 ESC guidelines for the management of elevated blood pressure and hypertension. Eur Heart J. 2024;45(38):3912–4018.
8. Ettehad D, et al. Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis. Lancet. 2016;387(10022):957–967.
9. American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 11th ed. Philadelphia: Wolters Kluwer; 2021.
10. Pescatello LS, et al. Physical activity to prevent and treat hypertension: a systematic review. Med Sci Sports Exerc. 2019;51(6):1314–1323.
11. Heart Foundation. Hypertension and lipid guideline updates. 2025.
