Staying active is widely known to be good for the heart, but new research suggests that when and how consistently you exercise may matter more than previously thought. A large long-term study has found that maintaining higher levels of physical activity throughout young and middle adulthood can significantly reduce the risk of developing high blood pressure later in life.
The research, conducted by scientists from University of California, San Francisco (UCSF), followed more than 5,000 adults in four major US cities for nearly 30 years. Participants had regular health checks, including repeated blood pressure measurements, and reported their exercise habits, smoking, and alcohol use.
High blood pressure, also known as hypertension, affects billions of people worldwide and is a major risk factor for heart disease, stroke, and even dementia. According to the World Health Organization, around one in four men and one in five women globally live with hypertension, often without knowing it. This is why it is commonly called the “silent killer.”
While exercise is recommended to manage blood pressure, the study shows that current minimum guidelines may not be enough. Researchers found that people who did about five hours of moderate exercise per week in early adulthood, roughly double the minimum recommended amount, had a much lower risk of developing hypertension, especially if they kept this level of activity into their 50s and 60s.
Epidemiologist Kirsten Bibbins-Domingo from UCSF explained that physical activity often peaks in the teenage years and early twenties, then steadily declines as people enter the workforce, start families, and take on more responsibilities. This drop in activity closely matched a rise in blood pressure over time among study participants.
The findings suggest that young adulthood is a critical window for preventing high blood pressure later in life. Lead author Jason Nagata noted that nearly half of the participants had “suboptimal” activity levels in early adulthood, which was strongly linked to the onset of hypertension in middle age.
The study also highlighted racial disparities. Physical activity levels declined more sharply among Black participants than White participants, and rates of hypertension rose earlier and more steeply. By age 60, up to 90 percent of Black men and women in the study had high blood pressure, compared to lower rates among White men and especially White women. Researchers believe these differences are influenced by broader social and economic factors, such as work demands, neighborhood environments, and access to safe spaces for exercise.
The study, published in the American Journal of Preventive Medicine, reinforces a simple but powerful message: regular exercise is not just about staying fit today; it is an investment in long-term health. Consistently staying active well into adulthood may be one of the most effective ways to protect against high blood pressure and its serious consequences later in life.
