Exercise your way to healthy blood pressure

Hundreds of studies have demonstrated that regular exercise reduces blood pressure and keeps your heart healthy. Exercise improves blood flow and encourages capillary beds to open, placing less resistance on arteries and arterioles. Exercise also improves the elasticity and responsiveness of the arteries, an important factor in blood pressure control.

I recommend you start your exercise program by walking briskly 20 minutes, four times a week. If you have been inactive, I strongly recommend that you take an exercise stress test before you begin your new exercise program. A stress test is especially important if you smoke, have high cholesterol, or are over age 45.

Aim for regular, not rigorous, exercise. It's better to be gentle and consistent rather than strenuous and sporadic. Your goal — not your starting point — should be 30 to 60 minutes of exercise four or five times per week.