A 5- to 10-minute warm-up helps your body get moving and helps prevent injury. If it takes you a few weeks to get there, that’s absolutely fine.įirst, warm up. If you’re not active today, gradually work up to this amount of exercise. If you’re short on time, vigorous activity, like jogging, gives you the same benefit in 20 minutes, 3 to 4 days a week. Go for moderate activity, like brisk walking, at least 30 minutes a day, at least 5 days a week. Stretching makes you more flexible, helps you move better, and helps prevent injury.It’s also good for your joints and bones. Strength training builds strong muscles that help you burn more calories throughout the day.Examples include walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high- or low-impact aerobics, swimming, and water aerobics. Cardiovascular, or aerobic, exercise can help lower your blood pressure and make your heart stronger.Would you rather exercise in a group, or on your own?.To pick an activity, two good questions to ask yourself are: You just need to be active enough that you are breathing harder and making your heart beat a little faster. That includes brisk walking, jogging, swimming, biking, lifting weights, or doing yard work. Since an active lifestyle is good for your blood pressure, your doctor will likely be all for it. They'll make sure you're ready for exercise.
It also gives you more energy, and it's a great way to ease stress and feel better.Ĭheck in with your doctor first if you're not already active now. Making exercise a habit can help lower your blood pressure.
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