---
title: "Which Exercises Best Target Blood Pressure, Blood Sugar, and Cholesterol in Metabolic Syndrome?"
id: "medical-news-today-0-how-do-different-exercises-target-blood-pressure-blood-sugar-and-cholesterol"
canonical_url: "https://medichelpline.com/clinical-feed/medical-news-today-0-how-do-different-exercises-target-blood-pressure-blood-sugar-and-cholesterol"
content_type: "clinical_feed_article"
specialty: "Cardiology"
source_name: "Medical News Today"
source_url: "https://www.medicalnewstoday.com/articles/different-exercises-cardio-yoga-tai-chi-target-blood-pressure-blood-sugar-cholesterol/"
published_at: "2026-08-06T16:08:21.000Z"
evidence_level: "Verified Feed"
license: "CC-BY-NC-4.0 / Informational Use"
---
# Which Exercises Best Target Blood Pressure, Blood Sugar, and Cholesterol in Metabolic Syndrome?
## Provenance & Clinical Metadata
- **Canonical URL:** https://medichelpline.com/clinical-feed/medical-news-today-0-how-do-different-exercises-target-blood-pressure-blood-sugar-and-cholesterol
- **Specialty:** [Cardiology](https://medichelpline.com/clinical-feed/cardiology.md)
- **Primary Source:** Medical News Today
- **Source URL:** [Original Journal Publication](https://www.medicalnewstoday.com/articles/different-exercises-cardio-yoga-tai-chi-target-blood-pressure-blood-sugar-cholesterol/)
- **Published At:** 2026-08-06T16:08:21.000Z
- **Evidence Rating:** Verified Feed
## Executive GIST (TL;DR)
- Metabolic syndrome affects an estimated **25–31%** of the global population and combines risk factors that increase risk for heart disease and type 2 diabetes. - Lifestyle measures including diet, smoking cessation, stress management, sleep, weight loss, and **physical activity** can reduce metabolic syndrome risk. - A new meta-analysis in iScience compared ten exercise modalities using data from almost **3,000** participants across six major medical databases. - The ten exercise types studied included combined aerobic + resistance training, resistance alone, low/moderate/moderate-to-vigorous intensity training, high-volume HIIT (HV-HIIT), low-volume HIIT (LV-HIIT), HIIT + resistance, **yoga**, and traditional Chinese exercise (eg, tai chi, qigong). - Researchers evaluated effects on core metabolic syndrome markers: **blood pressure**, **blood sugar** (fasting glucose), **BMI**, body fat percentage, total and LDL/HDL cholesterol, triglycerides, and waist circumference. - No single exercise improved all metabolic syndrome components. Instead, different modalities produced the best results for specific outcomes. - Key findings: combined aerobic + resistance training best improved **BMI**, waist circumference, **LDL**, and fasting blood glucose; HV-HIIT most reduced **body fat percentage**; LV-HIIT best improved **total cholesterol**, **triglycerides**, and **diastolic blood pressure**; traditional Chinese exercises raised **HDL** and lowered **systolic blood pressure**. - Authors recommend tailoring exercise prescriptions to the individual’s main metabolic problems, physical condition, and risk profile, and examining exercise dose in future research. - Clinicians quoted say the study supports moving away from generic “exercise more” advice toward personalized, data-driven exercise prescriptions, and emphasize consistent activity (eg, ~30 minutes most days) for clinical benefit.
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Written by Corrie Pelc on August 6, 2026 — Fact checked by Jill Seladi-Schulman, Ph.D. ![An adult male runs on a treadmill in a gym for cardio as a woman smiles at him in the background](https://media.post.rvohealth.io/wp-content/uploads/sites/3/2026/08/getty_2189477153_header_1296x728-1024x575.jpg)[Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.medicalnewstoday.com%2Farticles%2Fdifferent-exercises-cardio-yoga-tai-chi-target-blood-pressure-blood-sugar-cholesterol&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F3%2F2026%2F08%2Fgetty_2189477153_header_1296x728-1024x575.jpg&description=Metabolic%20syndrome%3A%20Cardio%20and%20strength%20training%20may%20best%20reduce%20risk "Share on Pinterest")A mix of cardio and strength training may improve 6 key metabolic risk factors, a new study has found. Drs Producoes / Getty Images * **Previous research suggests that people can manage metabolic syndrome by making healthy lifestyle choices, such as being physically active.** * **A new study compared 10 types of exercise, including yoga, resistance training, and tai chi, to determine which was most effective for treating metabolic syndrome.** * **The researchers found that the most effective type of exercise varies and depends on the specific areas of metabolic syndrome that people are looking to improve.** Researchers estimate that between [25-31% of the world’s populationTrusted Source](https://www.nature.com/articles/s41467-025-67268-5) lives with [metabolic syndrome](https://www.medicalnewstoday.com/articles/263834) — a group of risk factors that can potentially increase a person’s risk for [heart disease](https://www.medicalnewstoday.com/articles/237191) and [type 2 diabetes](https://www.medicalnewstoday.com/articles/317462). Previous research suggests that people can [manage](https://pmc.ncbi.nlm.nih.gov/articles/PMC11672556/) metabolic syndrome by making healthy lifestyle choices. Additionally, healthy lifestyle choices such as following a [healthy dietTrusted Source](https://pubmed.ncbi.nlm.nih.gov/35667268/), [not smoking](https://pmc.ncbi.nlm.nih.gov/articles/PMC10248373/), [managing stress](https://pmc.ncbi.nlm.nih.gov/articles/PMC9315484/), [getting enough sleep](https://pmc.ncbi.nlm.nih.gov/articles/PMC8640251/), [losing weightTrusted Source](https://pubmed.ncbi.nlm.nih.gov/17356528/), and being [physically active](https://pmc.ncbi.nlm.nih.gov/articles/PMC10910017/) have been shown to reduce the risk of metabolic syndrome. **Now, a new study published in the journal[iScienceTrusted Source](https://www.cell.com/iscience/fulltext/S2589-0042\(26\)02179-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2589004226021796%3Fshowall%3Dtrue%20) says that no single type of exercise is best for treating metabolic syndrome. ** Instead, scientists say, the most effective solution is to find exercises that treat the specific areas of metabolic syndrome you’re looking to improve. ## How 10 exercises impact core metabolic syndrome markers For this study, researchers analyzed health data from six major medical databases for almost 3,000 participants from previous studies. Scientists focused on 10 specific exercises: 1. combined [aerobic](https://www.medicalnewstoday.com/articles/aerobic-vs-anaerobic-exercises) and [resistance training](https://www.medicalnewstoday.com/articles/new-resistance-training-guidelines-debunk-myths-stronger-muscles-strength-size) 2. resistance training on its own 3. low-intensity exercise training 4. moderate-intensity exercise training 5. moderate-to-vigorous intensity exercise training 6. high-volume [high-intensity interval training](https://www.medicalnewstoday.com/articles/327474) (HV-HIIT) 7. low-volume HIIT (LV-HIIT) 8. HIIT combined with resistance training 9. [yoga](https://www.medicalnewstoday.com/articles/286745) 10. traditional Chinese exercise. Researchers examined how these different types of exercises impacted core markers of metabolic syndrome, including: * [blood pressure](https://www.medicalnewstoday.com/articles/270644) * [blood sugar levels](https://www.medicalnewstoday.com/articles/317536) * [body mass index (BMI)](https://www.medicalnewstoday.com/articles/323586) * [body fat percentage](https://www.medicalnewstoday.com/articles/body-fat-percentage-chart) * [cholesterol levels](https://www.medicalnewstoday.com/articles/315900) * [waist size](https://www.medicalnewstoday.com/articles/319439) “Since ‘exercise is medicine’ was introduced, exercise has become widely accepted as an important way to improve health,” [Yaqi Xue](https://loop.frontiersin.org/people/3054681/overview), PhD, a researcher in the College of Physical Education and Sports at Beijing Normal University in China and corresponding author of this study, told _Medical News Today_. “However, metabolic syndrome is not a single health problem.” “It includes several related conditions, such as high blood pressure, high blood sugar, abnormal blood lipids, and abdominal obesity,” Xue continued. “Different types of exercise may affect these conditions in different ways, but there is still limited evidence to help clinicians choose the most suitable exercise for each problem.” [![GET TESTED](https://media.post.rvohealth.io/2kLEJX4A3LDe7GGDNr31WST2A26/2026/06/26/3FgbXuRGO27CruPBAtC09gYTjum.jpeg)](https://labcorp.sjv.io/c/411371/3126666/14878?rvo_aff=1&rvo_brandid=Labcorp&rvo_prodid=7579edbf-a584-4199-b94e-b6f3eeb39247&rvo_subid=e%3Ahw_s%3Amnt_n%3Alongevity_b%3Alabcorp_g%3Aus_d%3Aall_l%3Afirst_c%3Aff_i%3Alabcorpff_v%3Ahearthealth_54010&rvo_subid2=%2Farticles%2Fdifferent-exercises-cardio-yoga-tai-chi-target-blood-pressure-blood-sugar-cholesterol&subid1=e%3Ahw_s%3Amnt_n%3Alongevity_b%3Alabcorp_g%3Aus_d%3Aall_l%3Afirst_c%3Aff_i%3Alabcorpff_v%3Ahearthealth_54010&subid2=%2Farticles%2Fdifferent-exercises-cardio-yoga-tai-chi-target-blood-pressure-blood-sugar-cholesterol&subid3=dff23e24-ecbe-4230-b8fb-6161a8e222d6&rvo_sys=mar&noFollowParam=1&correlationId=dff23e24-ecbe-4230-b8fb-6161a8e222d6) ADVERTISEMENT Show your heart some love with a convenient lab test. 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Check cholesterol levels, inflammation and more with the Labcorp OnDemand Comprehensive Heart Health Test. **Save 20% with code****HEALTHLINE20** [GET TESTED](https://labcorp.sjv.io/c/411371/3126666/14878?rvo_aff=1&rvo_brandid=Labcorp&rvo_prodid=7579edbf-a584-4199-b94e-b6f3eeb39247&rvo_subid=e%3Ahw_s%3Amnt_n%3Alongevity_b%3Alabcorp_g%3Aus_d%3Aall_l%3Afirst_c%3Aff_i%3Alabcorpff_v%3Ahearthealth_54010&rvo_subid2=%2Farticles%2Fdifferent-exercises-cardio-yoga-tai-chi-target-blood-pressure-blood-sugar-cholesterol&subid1=e%3Ahw_s%3Amnt_n%3Alongevity_b%3Alabcorp_g%3Aus_d%3Aall_l%3Afirst_c%3Aff_i%3Alabcorpff_v%3Ahearthealth_54010&subid2=%2Farticles%2Fdifferent-exercises-cardio-yoga-tai-chi-target-blood-pressure-blood-sugar-cholesterol&subid3=dff23e24-ecbe-4230-b8fb-6161a8e222d6&rvo_sys=mar&noFollowParam=1&correlationId=dff23e24-ecbe-4230-b8fb-6161a8e222d6) HSA/FSA Payments Accepted * * * Walk-ins Welcome * * * 4.8 ★'s on App Store ![Footer Logo](https://media.post.rvohealth.io/2kLEJX4A3LDe7GGDNr31WST2A26/2026/04/07/3C2GH11zrzEsTo4gB6fjjF2Zx7b.png) ## No single exercise improves all aspects of metabolic syndrome at once **At the study’s conclusion, researchers found that no single exercise improved all aspects of metabolic syndrome at once. Instead, different exercises worked better for certain metabolic syndrome issues.** The researchers found that: * Combined aerobic and resistance training was the most effective at improving BMI, waist circumference, [low-density lipoprotein (LDL)](https://www.medicalnewstoday.com/articles/ldl-cholesterol) or “bad” cholesterol, and [fasting blood glucose levels](https://www.medicalnewstoday.com/articles/317466). * HV-HIIT was most effective for helping reduce body fat percentage * LV-HIIT was most effective at improving total cholesterol, [triglycerides](https://www.medicalnewstoday.com/articles/triglyceride-levels), and [diastolic blood pressure](https://www.medicalnewstoday.com/articles/high-diastolic-pressure). * Traditional Chinese exercises helped increase [high-density lipoprotein (HDL)](https://www.medicalnewstoday.com/articles/319275) or “good” cholesterol levels and reduce [systolic blood pressure](https://www.medicalnewstoday.com/articles/321447). > “Our study suggests that no single type of exercise works best for every component of metabolic syndrome. Exercise should be introduced gradually and selected according to the individual’s main metabolic problems, physical condition, and possible risks.” > — Yaqi Xue, PhD “Next, we hope to examine how different doses of exercise affect these outcomes and use this information to support more precise exercise prescriptions,” Xue said. ## Moving toward highly personalized exercise prescriptions _MNT_ spoke with [Craig Basman](https://www.getcare.hackensackmeridianhealth.org/provider/craig-lee-basman/2601746), MD, FACC, FSCAI, associate director of the Structural & Congenital Heart Program at Hackensack University Medical Center in New Jersey, about this study, who commented that it’s a highly practical and refreshing piece of research. “In cardiology, we frequently tell patients with metabolic syndrome they need to ‘exercise more,’ but metabolic syndrome is a complex cluster of conditions — obesity, high blood pressure, elevated blood sugar, and abnormal cholesterol,” Basman, who was not involved in this study, explained. > “This study confirms that not all exercise affects these specific risks equally, giving us an evidence-based roadmap to move away from a generic, one-size-fits-all recommendation toward highly personalized exercise prescriptions.” > — Craig Basman, MD, FACC, FSCAI _MNT_ also spoke with [Mir Ali](https://www.memorialcare.org/providers/mir-b-ali), MD, a bariatric surgeon, bariatric medicine specialist, and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, who agreed. “[This] is in line with my own experience — there’s no one exercise that’s perfect for everybody,” Ali, who likewise was not involved in this study, explained. “And so whatever exercise regimen, they have to individualize it depending on the patient, their age, their mobility level, the underlying factors that we’re trying to address. So it’s a good study at a lot of different controlled trials.” [![GET STARTED](https://media.post.rvohealth.io/2kLEJX4A3LDe7GGDNr31WST2A26/2025/12/16/36vtYixIn1K8WkkldXruODwIpJo.png)](https://hersinc.pxf.io/rQkxDB?rvo_aff=1&rvo_brandid=Hers&rvo_prodid=c1bed105-f48a-4c5c-bf0d-eb8af16af5bf&rvo_subid=e%3Ahw_s%3Amnt_p%3Aaffiliate_n%3Askin_l%3Amiddle_i%3A_v%3Ahers_54180&rvo_subid2=%2Farticles%2Fdifferent-exercises-cardio-yoga-tai-chi-target-blood-pressure-blood-sugar-cholesterol&subid1=e%3Ahw_s%3Amnt_p%3Aaffiliate_n%3Askin_l%3Amiddle_i%3A_v%3Ahers_54180&subid2=%2Farticles%2Fdifferent-exercises-cardio-yoga-tai-chi-target-blood-pressure-blood-sugar-cholesterol&subid3=0b94fa8e-2d59-4662-a2a4-4c20d71726f4&rvo_sys=mar&noFollowParam=1&correlationId=0b94fa8e-2d59-4662-a2a4-4c20d71726f4) ADVERTISEMENT Expert acne care, no dermatologist visit required Receive a personalized plan with the right combination of prescriptions for your skin, created by Hers expert dermatology team. [GET STARTED](https://hersinc.pxf.io/rQkxDB?rvo_aff=1&rvo_brandid=Hers&rvo_prodid=c1bed105-f48a-4c5c-bf0d-eb8af16af5bf&rvo_subid=e%3Ahw_s%3Amnt_p%3Aaffiliate_n%3Askin_l%3Amiddle_i%3A_v%3Ahers_54180&rvo_subid2=%2Farticles%2Fdifferent-exercises-cardio-yoga-tai-chi-target-blood-pressure-blood-sugar-cholesterol&subid1=e%3Ahw_s%3Amnt_p%3Aaffiliate_n%3Askin_l%3Amiddle_i%3A_v%3Ahers_54180&subid2=%2Farticles%2Fdifferent-exercises-cardio-yoga-tai-chi-target-blood-pressure-blood-sugar-cholesterol&subid3=0b94fa8e-2d59-4662-a2a4-4c20d71726f4&rvo_sys=mar&noFollowParam=1&correlationId=0b94fa8e-2d59-4662-a2a4-4c20d71726f4) No Insurance Needed * * * 100% Online * * * Personalized Treatment ## What exercises are best for which metabolic syndrome symptom? To help people figure out the best workouts for them when tackling certain aspects of metabolic syndrome, Basman said this study’s biggest takeaway is to tailor your workout to your specific health data. Once you know your primary metabolic risk factors from your primary care doctor or cardiologist, he explained, you can choose the most effective modality: * For weight, waist size, and blood sugar, a combination of aerobic and resistance training (AT + RT) is your best approach * For reducing body fat percentage, High-volume high-intensity interval training (HV-HIIT) yields the best results * For high blood pressure and low “good” HDL cholesterol, traditional Chinese exercises, like [tai chi](https://www.medicalnewstoday.com/articles/265507) and [qigong](https://www.medicalnewstoday.com/articl
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