Everydaythealth.com suggests trying these exercises to burn calories 150 at a time and lower blood pressure:
For a 150-pound person, doing these exercises will burn about 150 calories, a great start to getting into shape:
1. Walking a mile at a pace of 15 to 20 minutes per mile
2. Swimming laps for 20 minutes
3. Bicycling for 30 minutes
4. Running a mile at a pace of 10 minutes per mile
5. Climbing stairs for 15 minutes
6. Raking leaves for 30 minutes
7. Playing basketball for 15 to 30 minutes
8. Playing volleyball for 45 to 60 minutes
9. Gardening for 30 to 45 minutes
10. Jumping rope for 15 minutes
11. Dancing for 30 minutes
These numbers regarding hypertension and exercise speak for themselves:
Just 30 minutes of exercise can reduce your blood pressure reading by 5 to 7 points or millimeters (mm) of mercury and 30 minutes of aerobic exercise can lower blood pressure for about 20 hours afterwards. A total reduction of 2 mm Hg reduces your chances of having a stroke by about 15 percent and of coronary artery disease by about 8 percent. Even exercise done occasionally can help lower blood pressure.
Compound this reduction in blood pressure on a daily schedule, and a physically active person with hypertension may be able to control the condition.
In addition to improvements in blood pressure, you'll gain these benefits as well:
Increased high-density lipoprotein cholesterol (HDL or "good" cholesterol) levels Decreased triglyceride (a form of fat) level
Better-controlled blood sugar, or glucose
For those who want to run a few miles every day or swim for long periods of time, speak with your doctor first. He or she may be able to suggest exercises and activities specifically geared toward your hypertension and individual health needs.