Staying active isn’t just for your younger years—it’s essential throughout adulthood if you want to keep your blood pressure in check as you age. A significant new study reveals that consistent physical activity through early and middle adulthood can play a major role in preventing hypertension, also known as high blood pressure.
Researchers from the University of California, San Francisco (UCSF), tracked the health and exercise habits of more than 5,000 adults in four major U.S. cities over a span of 30 years. They found that maintaining higher-than-recommended levels of physical activity in young adulthood had a clear link to a reduced risk of developing hypertension later in life.
“Young people may be quite active, but as they grow older, physical activity often declines,” said lead epidemiologist Dr. Kirsten Bibbins-Domingo. “This drop-off can increase the risk of high blood pressure later on.”
High blood pressure affects billions globally and is a major contributor to heart disease, stroke, and even dementia. According to the World Health Organization, about one in four men and one in five women have hypertension, though many are unaware they have it—earning it the nickname “the silent killer.”
The Power of Long-Term Exercise
The study grouped participants by race and gender and recorded regular health assessments, including blood pressure checks, lifestyle habits like smoking and alcohol use, and weekly exercise levels.
Across all groups, physical activity declined between the ages of 18 and 40, while hypertension rates climbed. The researchers emphasized that early adulthood is a critical period for building healthy, lifelong habits.
“Almost half of the young adults in our study didn’t meet the optimal activity levels,” said Dr. Jason Nagata, co-author of the study and an expert in adolescent and young adult health. “And that shortfall was closely linked to developing high blood pressure by midlife.”
Interestingly, the most significant benefit came from people who doubled the current physical activity guidelines—engaging in five hours of moderate exercise per week, instead of the recommended two and a half. This group had a significantly lower risk of developing hypertension, especially if they kept up that level of exercise into their 60s.
Life Can Get in the Way
However, maintaining an active lifestyle isn’t always easy. As young people transition from high school to college, careers, and family life, free time and exercise often take a back seat.
“These life transitions limit opportunities for regular physical activity,” Dr. Nagata explained.
Racial Disparities in Hypertension
The study also uncovered important racial differences. While White participants tended to maintain their physical activity levels after age 40, activity among Black participants declined further. By age 45, Black women had higher rates of hypertension than White men, and by age 60, 80-90% of Black men and women had hypertension—compared to under 70% of White men and about 50% of White women.
These disparities likely stem from a range of social and economic challenges, though the study didn’t explore those in depth.
“Even though Black male youth are often highly active in sports, factors such as neighborhood conditions, job demands, and family obligations can limit their ability to stay active as they age,” Dr. Nagata noted.
To truly protect your heart, especially against high blood pressure, it’s not just about being active—it’s about staying active. Starting early and aiming for more than the minimum weekly exercise can make a lasting difference, especially when continued through adulthood.
