Boxing Training Lowers Blood Pressure in Young Adults

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A study from the University of Texas at El Paso has found that a six-week boxing training program can lower blood pressure by an average of 16 mmHg systolic and 10 mmHg diastolic in young adults with elevated blood pressure or Stage 1 hypertension. The high-intensity, interval-based boxing workouts appear to boost nitric oxide levels and reduce inflammation, leading to improved blood vessel function and regulation.

Why it matters

Hypertension is a major risk factor for heart disease and stroke, but many young adults with elevated blood pressure remain undiagnosed. Finding engaging, effective exercise regimens to manage hypertension without medication is crucial for preventative healthcare. This research suggests boxing could be a valuable new tool in the fight against cardiovascular disease.

The details

The study involved 24 participants around 25 years old, none of whom were regular exercisers. Half engaged in a six-week boxing program consisting of 10 three-minute rounds with one-minute rests, designed to push participants to both maximum and moderate cardiovascular exertion. The other half followed a general exercise routine. The boxing group experienced significant improvements, with an average drop of 16 mmHg in systolic blood pressure and 10 mmHg in diastolic blood pressure - comparable to the effects often seen with medication. Researchers attribute these benefits to increased nitric oxide levels, reduced inflammation, and the cardiovascular challenges of the high-intensity interval training.

• The study was published in the journal Sports in March 2026.

What they’re saying

What’s next

Researchers plan to expand the study to include diverse populations, investigate longer-term effects, and explore optimal training protocols. They are also interested in understanding how boxing training might interact with existing hypertension medications.