Exercise advice to beat high blood pressure

It's well-established that regular physical activity reduces your risk of all forms of cardiovascular disease. It doesn't take intense physical activity to benefit your health or your weight. Here are some simple exercises you can fit into your day that will go a long way to lowering that blood pressure

Do gardening for 30 to 45 minutes; push a stroller 2.5 kilometres (1.5 miles) in 30 minutes; rake leaves for 30 minutes; shovel snow for 15 minutes; climb stairs for 15 minutes; walk 1.6 kilometres (one mile) in 15 minutes.

Swim laps for 20 minutes; dance fast for 30 minutes; play volleyball for 45 to 60 minutes; shoot basketball hoops for 30 minutes; jump rope for 15 minutes; run 1.6 kilometres (one mile) in 15 minutes.

Also try some popular activities such as yoga and tai chi. Growing evidence suggests these low-intensity exercises may be just as effective as high-intensity workouts for lowering blood pressure. For instance, one study comparing the blood pressure–lowering effects of tai chi with moderate aerobic activity found that both significantly decreased overall blood pressure. Tai chi, of course, is better suited for older, sedentary people, since it doesn't require the same heart rate elevation as aerobic exercises. Several studies have found similar benefits from yoga.

And don't forget resistance training, whether with weights and special equipment or simply with certain floor exercises that work against your body weight. While studies to date don't show any significant improvement in blood pressure from resistance training alone, these muscle-building exercises play an important role in any program to lose weight or maintain a healthy weight.

Just a brisk walk or something as simple as parking at the far end of the parking lot can lead to lower blood pressure. All you need is 30 minutes of moderate activity a few days a week and you will start to see the benefits.