A new study has found that just six weeks of boxing training can lower blood pressure by amounts comparable to hypertension medication. The findings are drawing attention to the potential for exercise-based blood pressure management, particularly for young adults in the early stages of high blood pressure.
A research team at the University of Texas at El Paso (UTEP) analyzed the cardiovascular health benefits of boxing among 24 adults with an average age of 25 who had Stage 1 hypertension (systolic blood pressure of 130–139 mmHg). The results were published in the latest issue of the international journal *Sports*.
The researchers divided participants into two groups. One group underwent boxing training three times a week for six weeks, consisting of 10 rounds of three-minute exercise intervals followed by one-minute rest periods. The other group performed flexibility and balance exercises on the same schedule.
The boxing group saw an average drop of 16 mmHg in systolic blood pressure and 10 mmHg in diastolic blood pressure — a reduction similar to or greater than that achieved through typical drug therapy. Central aortic systolic blood pressure, considered an accurate predictor of cardiovascular disease risk, also decreased significantly. Endothelial function, the ability of blood vessel walls to regulate blood flow, improved as well.
"In just six weeks, blood vessels became more flexible and circulation volume increased," said Dr. Alvaro Gurovich, who led the study. "These are changes directly linked to reducing the risk of heart attack and stroke — a sustainable alternative for young people who would otherwise face a lifetime of medication."
The reason boxing is effective at lowering blood pressure lies in the nature of the exercise. It is an ultra-high-intensity workout that burns 700 to 1,500 kilocalories per hour. Its interval-style structure of short rest periods between intense rounds keeps fat burning going even after the session ends.
Vigorous punches and footwork stimulate the sympathetic nervous system, triggering adrenaline release. This in turn suppresses appetite and raises basal metabolic rate, accelerating fat breakdown.
The research team explained that hypertension in young adults is often primarily caused by abdominal obesity, making boxing's weight-loss effects particularly beneficial for blood pressure improvement.
