The current research base is not strong enough to make a definitive conclusion; studies to date suggest that moderate intensity exercise may be most effective in lowering blood pressure. The current recommendations for individuals who are hypertensive are low to moderate. Regular physical activity has been shown to reduce the risk of developing hypertension by 19 to 30 percent.. A low level of cardio-respiratory fitness has been linked to developing hypertension by 50 percent.
Individuals starting an exercise program should always seek out the advice of their medical doctor and obtain a medical clearance. I have found that consistency is vital, for the long term. Be patient with yourself and start slowly. As you notice that your conditioning is improving slowly increase your intensity and duration. During this phase of development it is important to anticipate any barriers you may encounter and adjust appropriately.
Endurance activities, such as walking, swimming, cycling and low-impact aerobics should be the core of your exercise program. Isometric exercises can cause extreme fluctuations in blood pressure and should be avoided. As conditioning improves a low resistance high repetition weight training program can be incorporated. During weight training avoid breath holding as it can cause blood pressure fluctuations.
Hypertensive individuals should exercise five to six times a week, however improvement can be made with three sessions a week. Total exercise time should be thirty to sixty minutes depending on fitness level. People with lower levels of fitness should start with less duration and slowly increase duration five minutes every two weeks.