SHERIDAN, WYOMING – December 8, 2025 – When your doctor says you have hypertension, it can sound scary — especially when you hear it called a “silent killer.” But the good news is that small, doable changes to your daily routine can make a real difference. One of the most powerful? Moving your body with simple cardio exercises that support a stronger heart and lower blood pressure over time.
Why Cardio Matters When You Have High Blood Pressure
Nearly half of U.S. adults are living with high blood pressure, often without any obvious symptoms. Hypertension is typically defined as a blood pressure reading consistently at or above 130/80 mm Hg, and over time it can increase the risk of heart disease and stroke. That’s why your doctor may recommend regular exercise as part of your care plan.
Cardio, or aerobic exercise, helps your heart work more efficiently. When your heart gets stronger, it can pump blood with less effort, which can help lower blood pressure and reduce strain on your arteries. That doesn’t mean you need to become a marathon runner — even everyday activities count when you do them consistently.
1. Brisk Walking: The Easiest Place to Start
Walking is one of the simplest, most accessible ways to get your heart rate up. You can:
- Take the long way home from work.
- Add an extra lap around the block with your dog.
- Suggest walking meetings instead of sitting in a conference room.
Aim for about 150 minutes of moderate exercise per week — that’s just 30 minutes a day, five days a week. You can split it into shorter chunks if that feels easier. Once walking becomes a habit, you can always build from there.
2. Dancing: Turn Movement into Fun
That dance break you take with your kids in the living room? It absolutely counts. Dancing is a joyful way to sneak in cardio without it feeling like a workout. Whether you join a class, follow an online routine, or just put on your favorite playlist and move around the kitchen, you’re getting your heart pumping and your body flowing.
3. Swimming: A Full-Body, Joint-Friendly Workout
If you prefer something more intense but gentle on your joints, swimming is a great option. It’s considered vigorous exercise, which means you can do less time overall — as little as 75 minutes of vigorous activity a week can be comparable to 150 minutes of moderate exercise. Laps at your local pool or even water aerobics sessions can help support heart health while being kind to knees, hips and back.
4. Cycling: From Spin Class to Weekend Rides
Hop on a stationary bike at the gym or ride outdoors — either way, cycling is a fun, vigorous cardio option. Two cycling classes a week can help you get closer to your weekly exercise goal, and outdoor rides double as fresh-air time. You can start slow on flat paths and gradually build up to hills as your fitness improves.
5. Hiking: Nature as Your Workout Partner
Hiking turns exercise into an experience. Trails with gentle inclines help raise your heart rate, while time in nature can support your mood and stress levels. If there’s altitude involved, your heart will work a little harder, which can make even shorter hikes surprisingly effective. Start with well-marked, easy routes and build up as you feel more confident.
6. Yardwork: Everyday Movement That Truly Counts
Don’t underestimate the power of everyday tasks. Mowing the lawn, raking leaves and gardening all get your body moving. These activities can raise your heart rate, work your muscles and keep you active without setting foot in a gym. When you think of movement as part of your lifestyle — not just a formal “workout” — it becomes much easier to hit your activity goals.
3 Simple Safety Tips Before You Start Moving More
- Check in with your doctor: Always talk with your Healthcare Professional before starting or changing an exercise routine, especially with hypertension.
- Start small and build gradually: Short sessions are better than doing too much at once and feeling discouraged or overly tired.
- Listen to your body: If something feels off, slow down, take a break and contact your healthcare team if you’re concerned.
With hypertension, every movement truly matters. Whether you’re walking, dancing in the living room, working in the garden or hiking on weekends, these small steps add up to meaningful support for your heart. To explore more resources on heart health and wellness, visit https://www.abbott.com/.