Exercise is vital for everyone, but especially for people with high blood pressure. Physical activity strengthens the heart, improves circulation, and helps your entire body function better. Exercise can also help reduce high blood pressure and cholesterol, control weight, and lower stress—all changes that benefit your heart.

According to federal guidelines, just 30 minutes of moderate physical activity on most days is enough to improve your health. And it does not have to be all in one session. You can be active in 10-minute segments throughout the day. You can do almost any type of physical activity, from walking and swimming to housework and gardening.

Getting Started
To walk for exercise, you need only a comfortable pair of shoes and a safe place to walk. You can start by working a walk into your day. If you drive to a store, park in the back of the lot. Walk across the parking lot. Take the stairs instead of the elevator.

Start slowly and build up. Start each walk slowly for a few minutes. Speed up for five minutes. Then walk slowly to cool down for at least five minutes. If you feel OK, add two or three minutes to the quicker part of your walk each time. Work up to 30 minutes or more.

Smart Steps
Before you start any exercise routine, talk with your physician, especially if you are overweight or not usually active. Seek medical advice if you experience any pain or discomfort while exercising. Your physician can help you decide what amount of exercise is safe.