High blood pressure, also known as hypertension, is a common health problem. It occurs when there is excessive long-term blood force applied to the walls of the arteries leading to heart disease. The more blood your heart pumps and the narrower your arteries are, the higher your blood pressure will be. Initially, high blood pressure has no noticeable symptoms and therefore often goes undiagnosed. Left untreated for a long time, it can lead to the risk of heart attack and stroke. Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It is important to continue exercising to prevent blood pressure from rising again. In general, aim for at least 30 minutes of moderate physical activity each day. Exercise can also help keep elevated blood pressure from turning into high blood pressure (hypertension). For people with hypertension, regular physical activity can lower blood pressure to a safe level. Exercise is the soulmate of proper nutrition. If you exercise and follow a healthy diet, you are more likely to lose weight. Official recommendations call for at least half an hour of exercise most days of the week. The effects can be dramatic: a 4 to 9 point drop in blood pressure. Remember that exercise is not just going to the gym. It can be gardening, washing the car or doing housework. But things that raise your heart rate. Some examples of aerobic exercise that can help lower blood pressure naturally are walking, jogging, cycling, swimming or dancing. Another option is high-intensity interval training. This type of training involves alternating short bursts of intense activity with periods of lighter activity. 6 best activities to fight hypertension 1. ten minutes of brisk or moderate walking three times a day 2. Thirty minutes of daily cycling or stationary bicycling, or three 10-minute blocks of cycling. 3. hiking 4. treadmill at desk for at least 10 minutes every hour or push pedals for at least 10 minutes every hour 5. exercises with weights 6. swimming Strength training can also help lower blood pressure. You should aim to include strength training at least two days a week. Talk to your doctor about developing an exercise program. There is one exercise that can help lower blood pressure immediately. J How often should you exercise? Engage in moderate physical activity, such as brisk walking, at least 30 minutes a day, at least 5 days a week. If you are short on time, you can do vigorous physical activity, such as jogging, which will give you the same benefit in 20 minutes, for 3 to 4 days a week. If you are not active today, gradually work on achieving this amount of exercise. If it takes you a few weeks, no problem. First, warm up. A warm-up of 5 to 10 minutes will help get your body moving and prevent injury. Us Finally, cool down. When you finish exercising, don't stop abruptly. Just slow down for a few minutes. This is especially important for people with high blood pressure.