If you have high blood pressure, avoid consuming too much salt and alcohol, smoking, or gaining weight as these may worsen your condition. Reducing and learning to manage stress may help too. In addition, regular cardio or aerobic exercises strengthen your heart and lower your blood pressure. Working out regularly also helps to maintain a healthy weight. Cardio or aerobic exercises include: Ball or racquet games such as basketball or badminton Cycling Dancing Jogging Stair climbing Swimming Walking Exercising regularly is the key to lower your blood pressure and maintain good heart health . Aim for: 150 minutes of moderate aerobic activity each week 75 minutes of vigorous aerobic activity each week 30 minutes of aerobic activity every day