To lower your blood pressure do high intensity training HIT or start strength training. Better yet, do them both at the same time.
High intensity training HIT consists of a series of short bouts of demanding exercise with rest or active recovery (less demanding exercise) in between each bout of exercise. HIT for strength can be done performing a series of strength training exercise with little rest in between. Evidence from two studies point to the positive effects both HIT and strength training have on lowering blood pressure.
This study, High-intensity interval training and hypertension: maximizing the benefits of exercise? compared continuous moderate-intensity exercise training (CMT) and high-intensity interval training (HIT), to determine which was better for lowering blood pressure. They presented evidence that:
“HIT for several factors involved in the pathophysiology of hypertension raises the hypothesis that HIT may be more effective for preventing and controlling hypertension”.
Another study, Weight Training Has Unique Heart Benefits, Study Suggests, examined the effect of strength training on blood pressure and found:
When compared to aerobic training resistance training resulted in increased blood flow to the limbs and a longer-lasting drop in blood pressure after exercise.