Flexibility and strengthening exercises are important elements in your overall fitness program but it is aerobic activity which will help the most in controlling hypertension. You don’t need to spend hours slogging away at a gym but you do need to regularly put some effort into an activity to gain the benefit.
Look for activities which increase your heart rate and breathing - mowing the lawn, cleaning the floor, walking the dog, raking leaves or climbing stairs-as long as you put in some effort. The most successful long-term exercisers find something they enjoy, or a sport they can do with friends.
Aim to do this for 30 - 60 minutes on most days of the week.
How to start exercising
Always check with your GP about exercise and what is best for you.
Doing exercise daily for a short time eg. 10 minutes is a good way to start a regular routine.
Start gradually and work up to an exercise session which lasts for 30 to 60 minutes, 4-6 days a week.
Try a brisk walk every day for 30 minutes and if that is too much, break it up into two or three brisk 10 minute walks throughout the day. Walk to the bus stop or train station, walk to the shop to buy your lunch, take the dog for a short walk when you get home from work. It all adds up.
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Hypertension Management 
