Aerobic exercise is necessary to help control high blood pressure. Aerobic exercise strengthens the heart, which means that the heart can pump blood more easily, reducing pressure in the arteries. About 30 minutes of cardio activity a day is enough to lower blood pressure or keep blood pressure from rising. Daily aerobic exercise can lower blood pressure by strengthening the heart.
For exercise plans specific to your needs and goals, consider personal training sessions with a professional.
Stress-reducing practices like yoga are also helpful. Stress can raise blood pressure, so include yoga in your workout regimen, as it has been proven to lower stress and thus blood pressure. More aerobic forms of yoga, like Bikram and vinyasa, do double-duty as cardio and stress-reducing exercise.
While weight lifting can increase overall fitness, it can also raise blood pressure. If you are treating high blood pressure it is better to lift smaller weights multiple times rather than doing fewer repetitions of heavier weights. If you have high blood pressure, make sure to consult a doctor before starting to lift weights.