Linda Pescatello, a top expert in kinesiology at the University of Connecticut, is a well-known researcher studying how exercise can be used as medicine.
Her recent work highlights how physical activity helps lower blood pressure and supports the newest 2025 guidelines for managing high blood pressure from the American College of Cardiology and the American Heart Association.
High blood pressure is one of the most common health issues worldwide. It’s also a key risk factor for heart disease, but it’s something that can be changed.
Pescatello explains that physical activity can help not just with blood pressure but also with many other health problems that tend to go along with it, like obesity, diabetes, and unhealthy cholesterol levels. That’s why she compares exercise to a “polypill,” meaning that it acts like many medications combined into one simple action: moving your body.
Her research shows that even a small amount of weight loss from exercise helps. For every kilogram (2.2 pounds) lost, blood pressure drops by about 1 mm Hg. That’s a big deal for people with high blood pressure.
Also, she points out a powerful effect of exercise: your blood pressure stays lower for up to 24 hours after a workout. On the days you move, your blood pressure is better than on the days you don’t. This immediate benefit can motivate people to stick with an exercise routine.
What types of exercise work best? The great news is that almost all forms of movement can help. Pescatello’s research shows that traditional exercises like walking, lifting weights, and even yoga or Tai Chi are all helpful.
These gentle forms of movement are especially good because they not only help with balance and coordination, but also include stretching and sometimes even light strength training and cardio. That makes them “multi-component exercises”—a great way to get more benefits in less time.
Another type of exercise gaining attention is isometric resistance training, such as squeezing a handgrip or doing a wall sit. These static movements can also help lower blood pressure and are easy for many people to try at home.
One of the most important takeaways from her work is that people should choose the kind of exercise they enjoy. If it’s fun, you’re more likely to stick with it. Time is a big reason people avoid working out, so choosing activities that combine different types of movement—like flexibility, strength, and cardio—can save time and keep things simple.
Over time, medical advice around exercise has also changed. Now, more doctors are recommending that people with mild high blood pressure try exercise, diet changes, and stress management before taking medication. These lifestyle changes are being treated as a first step, especially for people who are not at high risk.
The new guidelines make it clear: exercise, especially structured aerobic and resistance workouts, should be one of the first things doctors recommend. Yoga and other mind-body exercises help too, especially by reducing stress—a major factor in high blood pressure.
Pescatello also urges doctors to understand how powerful daily movement can be. Even light or moderate activity can make a difference, and it’s safer for people who are just starting out or haven’t been active in a long time. Vigorous workouts may pose risks for sedentary people, so starting slow is better.
She believes exercise should be a top priority in treating high blood pressure. It’s effective, safe, and has almost no negative side effects. That’s why she recommends that exercise experts be part of regular healthcare teams, working alongside doctors, nurses, and pharmacists to help patients move more and live better.
If you care about blood pressure, please read studies about high blood pressure treatment: ARBs vs. ACE inhibitors and blood pressure response to exercise can predict future heart disease.
If you care about blood pressure, please read studies about This daily food is very important for blood pressure and heart health and Common blood pressure medication may have harmful side effects.
The research is published in JACC.
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