Vigorous intensity exercise performed 3-4 days per week for 20-60 minutes can improve blood pressure comparably to antihypertensive medications.

“Blood pressure benefits of vigorous exercise”

“blood pressure improvements are also um you know for people that are willing to put in the effort most of the time but they can have drug-sized effects in other words it can be comparable to some drugs that are given to reduce hypertension so there's been an analysis of 24 different randomized control trials found that six weeks of a pretty you know moderate to rigorous intensity um exercise 20 to 60 Minutes of that 3 to 4 days a week like had almost drug size effects in reducing blood pressure”

“people that work out and do more vigorous intensity exercise 3 to four days a week about 20 to 60 Minutes of vigorous intensity exercise can improve their blood pressure similar to medications like anti anti-hypertensive medications”