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If your doctor has diagnosed you with hypertension, commonly known as high blood pressure, chances are they’ve recommended adding regular exercise to your routine.

Turns out, high blood pressure is more common than you might think: Nearly half of U.S. adults have high blood pressure, with many not even knowing they have it.¹ Most of the time there are no obvious symptoms.¹ It’s no wonder it’s dubbed a “.”

Hypertension is when your blood pressure is reading consistently at or above 130/80 mm Hg.¹ Why is blood pressure important? Because hypertension can lead to more serious heart conditions such as heart disease or stroke.¹

Exercise helps, as it can make your heart stronger, lower blood pressure and lessen your risk for heart disease and stroke,² all of which are extra-important if you’ve been diagnosed with hypertension.

The thought of fitting exercise into your busy schedule can feel overwhelming sometimes. We get it. Just know that the concept of exercise can start with small steps — literally.

Try these six cardio exercises for hypertension.

1. Brisk walking

Take the long way home from work. Go for an extra lap around the block with your dog. Take walking meetings. Just walking more can improve your blood pressure and lower your risk of heart disease, as the explains.

Specifically, 150 minutes of moderate exercise each week is enough to make a difference.³ That means 30 minutes a day, five days a week, can do the trick.

But, by all means do more if you have the time and desire. Compared with fewer than 150 minutes per week of moderate exercise, working out two to four times beyond that can reduce the risk of death from cardiovascular disease by as much as 38%, .

2. Dancing

That dance break you take with your kids? That counts as exercise!

Dancing can be a fun way to incorporate exercise into your routine, whether it’s simply dancing it out with your children before bedtime or signing up for a class.

3. Swimming

If you’re looking for more high-impact exercises or pressed for time, swimming is considered vigorous exercise, which, compared to 150 minutes of moderate exercise, you only need 75 minutes of each week.³

4. Cycling

Biking is another exercise that is considered vigorous. And it’s fun! Two cycling classes a week can help you reach that minimum exercise goal.

5. Hiking

Your favorite hobbies can be considered exercise, too. Hiking is a great way to get your heart pumping. Why not enjoy nature while getting your exercise in?

Plus: If there’s altitude, it can help get your heart rate up even more.

6. Yardwork

Mowing the lawn, raking leaves and gardening are simple activities that can help keep you active.

After all, every movement matters in counting toward your health.

References

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