You’ll want to aim for at least 150 minutes of moderate intensity exercises per week in order to lower your blood pressure. Moderate intensity means you should be able to talk, but not sing as you’re working out. You can use any combination of the activities below in your routine. Take a Walk If you’re intimidated by the thought of going to the gym, simply take a brisk 2-mile walk 3-4 times a week to lower blood pressure. Ride a Bike Bike for 30 to 25 minutes 3 times a week to raise your heartrate and lower blood pressure over time. Swim Laps Swimming just 3 times per week for 30 minutes can lower your systolic blood pressure by up to 10 points over a 12-week period. Dance Play some high-energy music and move your body to the beat for 30 minutes. Hike Find a 2-mile hiking trail near by and enjoy nature while logging around 30 minutes of cardio. Jumping Jacks Stand tall with your feet together, arms at your sides. Bend slightly at the knees and jump into the air, spreading your legs so that you land with your feet shoulder-width apart. As you jump, bring your arms together over your head, making sure they are fully extended. Jump back to starting position. Repeat the movement continuously for 30 seconds. Rest for 1 minute between sets. Mountain Climbers Begin on all fours with your hands directly beneath your shoulders, arms fully extended. Extend your legs all the way back and support your weight on your toes. Bring your left knee to your chest, then quickly switch legs, hopping your left leg back as you bring your right knee up to your chest. Start with 30 second intervals with one minute of rest in between. Jump Rope Grab a jump rope with a handle in each of your hands and hold it behind your back. Stand with your feet together. Flare your wrists out to the side and create a loose rotating motion each time you whip the jump rope over your head. When the rope hits the floor in front of you, softly jump about 3 inches off the ground, sweeping the rope under your feet, landing on your toes. Establish a rhythm and repeat these motions continuously. Begin with 30 second intervals, with a minute of rest in between. Burpees Start by standing with your feet hip-distance apart, arms at your sides. Bend your knees, swing your arms back and jump off the ground as high as possible. As soon as you land, squat down, place your hands on the floor in front of you, directly beneath your shoulders, and jump your feet back so that you land in a push-up position. Bend your elbows and lower your chest to perform a push-up. Jump both feet forward and stand. Repeat the moves for 30 second intervals, with a minute of rest in between.