Researchers from Appalachian State University say resistance training can lower blood pressure.

Dr. Scott Collier, who led the study published in the Journal of Strength and Conditioning Research , observed the changes occurred to arteries and blood flow following 45 minutes of moderate intensity resistance exercise and found subjects’ blood pressure decreased by 20 percent, as good as anti-hypertensive drugs but with no side effects.

According to the study, published in the October 2010 Journal of Strength and Conditioning Research, beneficial effects will still last for about 30 minutes after the resistance exercise ended. And if people train for 30-45 minutes three times a week, it will last for as long as 24 hours.

Collier said women who take resistance exercise may have extra benefits. It may help protect against or treat osteoporosis and provide social and psychological benefits.

Aerobic exercise is promoted by American Heart Association to reduce the risk of cardiovascular, but for the people with orthopedic or obesity limitations, resistance exercise can may be their first choose, Collier said. 

"Resistance exercise increases blood flow which reduces blood pressure,” Collier added. "The findings are significant, he explained, because it shows that aerobic exercise isn’t the only way a person can improve their cardiovascular health." 

The American Heart Association says 74.5 million U.S. adults have been diagnosed with high blood pressure.  Healthy arteries are made of muscle and a semi-flexible tissue that stretches when the heart pumps blood through them. The more forcefully that blood pumps, the more the arteries stretch to allow blood to easily flow. Over time, if the force of the blood flow is constantly high due to high blood pressure or hypertension, the tissue that makes up the walls of arteries gets stretched beyond its healthy limit.

This can cause vascular weaknesses or scarring, increased risk of blood clots, increased plaque build-up, tissue and organ damage from narrowed and blocked arteries, and  increased workload on the circulatory system 

High blood pressure can permanently damage your heart, brain, eyes and kidneys before you feel anything. High blood pressure can often lead to heart attack and heart failure, stroke, and kidney failure.

Stephen Lau and editing by Aimee Keenan-Greene