Hypertension, or high blood pressure, is a serious medical condition that affects millions of people worldwide. If left untreated, it can lead to heart disease, stroke, and other serious health problems.

While medication is often necessary to control hypertension, there are also many lifestyle changes that can help, including regular exercise.

1. Walking

Walking is one of the simplest and most effective exercises for those with hypertension. It’s low-impact, easy to do, and can be done almost anywhere. Aim for at least 30 minutes of walking per day, five days per week.

Start slowly if you haven’t been active for a while, and gradually increase your pace and distance over time.

2. Swimming

Swimming is a great exercise for those with hypertension because it’s low-impact and easy on the joints. It’s also a great way to improve cardiovascular health and strengthen muscles.

Aim for at least 30 minutes of swimming per day, three to five days per week. If you’re new to swimming, start slowly and gradually increase your time in the pool.

3. Cycling

Cycling is another great exercise for those with hypertension. It’s low-impact, easy on the joints, and can be done indoors or outdoors. Aim for at least 30 minutes of cycling per day, three to five days per week.

Start slowly if you’re new to cycling, and gradually increase your time and intensity over time.

4. Resistance Training

Resistance training, or weight training, can also be beneficial for those with hypertension. It helps to build muscle, which can improve cardiovascular health and lower blood pressure. Aim for at least two to three resistance training sessions per week.

Start with light weights and gradually increase the weight and intensity over time.

5. Yoga

Yoga is a low-impact exercise that can help to reduce stress and lower blood pressure. It also improves flexibility, balance, and strength. Aim for at least 30 minutes of yoga per day, three to five days per week.

Look for a beginners’ class if you’re new to yoga, and gradually increase your practice over time.

6. Tai Chi

Tai Chi is another low-impact exercise that can help to reduce stress and lower blood pressure. It’s a form of martial arts that involves slow, graceful movements and deep breathing.

Aim for at least 30 minutes of Tai Chi per day, three to five days per week. Find a beginners’ class if you’re new to Tai Chi and gradually increase your practice over time.

By incorporating these exercises into your daily routine, you can help to combat hypertension and improve your overall health and wellbeing.