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Go for moderate activity, like brisk walking, at least 30 minutes a day, at least 5 days a week. If you’re short on time, vigorous activity, like jogging, gives you the same benefit in 20 minutes, 3 to 4 days a week.
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If you’re not active today, gradually work up to this amount of exercise. If it takes you a few weeks to get there, that’s absolutely fine.
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First, warm up. A 5- to 10-minute warm-up helps your body get moving and helps prevent injury.
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Next, step up the intensity. Don’t overdo it you should still be able to talk to someone while you’re exercising. But if you’re able to sing, step it up a bit to make sure you’re getting the most out of your exercise.
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Lastly, cool down. When you’re done exercising, don’t stop suddenly. Just slow down for a few minutes. This is especially important for someone with high blood pressure.