Cardio Get at least three to four 40-minute moderate to vigorous cardio workouts in per week. For optimal results, focus on cardio activities that work large muscle groups, such as: * Running * Brisk walking * Aerobic fitness classes * Swimming * Rowing * Stair-climbing Strength-Training Strength-training has also been proven to lower high blood pressure. Try to get three strength-training workouts in per week. You can keep it simple with exercises such as these: Leg press: Using a leg press machine loaded with the appropriate amount of weight, brace your ab muscles and push the platform away with your feet. Extend your legs fully, with control, while exhaling, then pause at the top without locking knees. Inhale, and return the platform to the starting position by gradually bending your knees, keeping feet flat and back straight throughout the movement. Repeat for 3 sets of 10 reps. Bicep curl: Holding dumbbells in both hands with hands at your sides, raise dumbbells up (alternating or both at the same time) to shoulder height, then lower slowly back down. Repeat for 3 sets of 10 reps. Chest press: Lie flat on a weight bench holding a weighted barbell above your chest. Using a spotter, lift the barbell up by straightening your arms, then place it back down. Repeat for 3 sets of 10 reps.