Blood pressure is the force exerted by blood on the walls of blood vessels. It is measured in millimeters of mercury (mmHg) and is typically recorded as two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number).

A normal blood pressure reading is typically below 120/80 mmHg.

High blood pressure, or hypertension, can result from various factors, including poor diet, lack of physical activity, obesity, stress, genetics, and certain medical conditions. Understanding these causes is the first step in managing and reducing hypertension.

Untreated high blood pressure can lead to serious health problems like heart disease, stroke, kidney damage, and vision loss.

It's often called the "silent killer" because it may not show symptoms until significant damage has occurred. Hence, proactive management is essential.

Exercise has a profound impact on blood pressure. When you engage in physical activity, your heart rate increases, and your blood vessels dilate. This allows blood to flow more easily through your body, reducing blood pressure.

Exercise helps to reduce body weight, lower stress levels, improve insulin sensitivity, and reduce inflammation. All these factors contribute to a healthier cardiovascular system and lower blood pressure, thus improving your heart health.

In all senses, regular exercise is a key factor, which overtime can help to strengthen your heart and improve your overall cardiovascular health.

Exercise has both immediate and long-term benefits for blood pressure. Immediately after exercise, your blood vessels relax, leading to lower blood pressure.

Long-term, regular physical activity strengthens the heart, enabling it to pump blood more efficiently, thus reducing the pressure in your arteries.

Aerobic exercise, such as brisk walking, cycling, or swimming, is an effective way to reduce blood pressure. These exercises work by strengthening your heart and improving blood flow. Aim for at least 30 minutes of moderate-intensity aerobic exercise per day.

Walking is a simple, accessible, and effective way to lower blood pressure. A brisk 30-minute walk daily can significantly improve cardiovascular health.

Jogging is a popular form of exercise that involves running at a gentle pace. It is an excellent cardiovascular workout that offers a range of health benefits.

Jogging increases heart rate and improves circulation. It's more intense than walking and can yield faster results, but it should be approached gradually if you're new to exercise.

Jogging provides numerous health benefits, including improved cardiovascular fitness, increased lung capacity, stronger muscles, improved metabolism, burning calories, promoting fat loss, and boosting your energy levels.

Cycling exercise, also known as biking, is a popular form of aerobic activity that involves riding a bicycle.

Cycling is a low-impact exercise that's easy on the joints and offers numerous benefits for both physical and mental well-being. Whether outdoors or on a stationary bike, it's an excellent way to enhance heart health.

Swimming provides a full-body workout and is especially beneficial for people with joint issues. The resistance of water makes muscles work harder, promoting heart health and lowering blood pressure.

Strength training, such as weightlifting or bodyweight exercises, can also help to reduce blood pressure. This type of exercise works by strengthening your muscles and improving your overall cardiovascular health.

In addition, lifting weights helps build muscle mass, which can increase metabolism and aid in weight loss. This, in turn, helps lower blood pressure. Start with light weights and gradually increase as your strength improves.

Push-ups, squats, and lunges are great bodyweight exercises that improve muscle strength and cardiovascular health without needing any equipment.

HIIT involves short bursts of high-intensity exercise followed by periods of rest. This type of exercise has been shown to be effective in reducing blood pressure and improving cardiovascular health.

Yoga and Pilates are low-impact exercises that can help reduce blood pressure. These exercises work by improving flexibility and strengthening your core muscles.

Yoga combines physical postures, breathing exercises, and meditation. It reduces stress, improves flexibility, and can lower blood pressure by promoting relaxation and reducing heart rate.

Pilates, on the other hand, is a physical fitness system that was developed in the early 20th century by Joseph Pilates, a German physical trainer. It is a form of exercise that focuses on improving flexibility, strength, posture, and overall body awareness.

Pilates exercises combine movements of the body with breath control and specific alignment principles to strengthen the muscles, increase core stability, and enhance muscular control.

Tai Chi, a form of martial arts, involves slow, deliberate movements. It improves balance, reduces stress, and enhances cardiovascular health, making it an excellent exercise for lowering blood pressure.

Set achievable goals that fit your lifestyle. Start with small, manageable steps, and gradually increase the intensity and duration of your workouts. Remember, consistency is key.

Incorporate a mix of cardiovascular, strength training, and flexibility exercises into your routine. This variety helps keep you engaged and ensures comprehensive health benefits.

Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week. Break it down into manageable sessions that fit your schedule.

Avoid exercising if your blood pressure is extremely high (e.g., above 180/110 mmHg) until it's better controlled with medication or lifestyle changes. Always consult your doctor before starting a new exercise regimen.

Use a heart rate monitor to ensure you’re not overexerting yourself. Your target heart rate during moderate exercise should be about 50-70% of your maximum heart rate.

Drink plenty of water before, during, and after exercise. Staying hydrated helps maintain blood volume and reduces the strain on your heart.