Heart & Metabolic Health: Exercise for Hypertension, Heart Disease & Type 2 Diabetes

Cardiovascular diseases and metabolic conditions such as type 2 diabetes are among the leading causes of illness in older adults. More than two‑thirds of people aged 65 or over live with high blood pressure¹, and many also face insulin resistance or elevated blood sugar. These conditions increase the risk of heart attacks, strokes, and other complications. Yet regular exercise, particularly when guided by an exercise physiologist, can make a huge difference.

Evidence for Blood Pressure Control

A six‑month clinical trial compared older adults doing a combination of aerobic and resistance training with those receiving standard advice. The exercisers improved their fitness and lean body mass, lost general and abdominal fat, and lowered their diastolic blood pressure by a modest but significant amount, about 2 mm Hg more than the control group². Another meta‑analysis of circuit‑based resistance training (14 RCTs) reported that systolic blood pressure dropped by ~6 mm Hg and diastolic by ~3 mm Hg, while participants gained lean muscle and reduced body fat³. Regular movement improves arterial health, making it easier for the heart to pump blood.

Managing Type 2 Diabetes & Metabolic Syndrome

For people with type 2 diabetes, high‑intensity progressive resistance training has been shown to lower HbA1c (average blood sugar) from 8.7% to 7.6% over 16 weeks⁴. Participants also gained muscle, reduced medication use, and saw a drop in systolic blood pressure⁵. A broader review of 16 trials found that combined aerobic and resistance training reduced HbA1c, lowered inflammatory markers, and improved cardiorespiratory fitness⁶.

Putting It Into Practice

An accredited exercise physiologist can help tailor a program that addresses hypertension, heart disease, and diabetes simultaneously. Core elements include:

• Aerobic training (e.g., brisk walking, cycling or swimming) to strengthen the heart and improve cholesterol and blood sugar levels.

• Resistance training two to three times per week to increase lean mass, lower blood pressure and improve insulin sensitivity.

• Circuit‑style workouts with minimal rest to maximise cardiovascular benefits while building strength.

This approach lowers blood pressure, reduces body fat, improves blood sugar control, and boosts overall vitality. Our Active4Life classes incorporate these principles in a safe, supportive environment.

References

1. PMC – Hypertension in Older Adults - pmc.ncbi.nlm.nih.gov

2. PubMed – Combined Aerobic + Resistance Training Study - pubmed.ncbi.nlm.nih.gov

3. PMC – Circuit Training and Blood Pressure Meta‑Analysis - pmc.ncbi.nlm.nih.gov.

4. PubMed – Resistance Training and HbA1c Reduction - pubmed.ncbi.nlm.nih.gov

5. PubMed – Muscle Gain and BP Reduction - pubmed.ncbi.nlm.nih.gov

6. PMC – Combined Training for Diabetes & Fitness - pmc.ncbi.nlm.nih.gov