How much exercise do you need?

Try to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. You could do a combination of the two. Try to exercise most days of the week. If you're not used to exercising, work slowly toward this goal. You can break your workout into three 10-minute sessions. This gives you the same benefit as one 30-minute session.

Any activity that increases heart and breathing rates is considered aerobic activity. Some examples are:

• Active sports such as basketball or tennis.
• Bicycling.
• Climbing stairs.
• Dancing.
• Gardening, including mowing the lawn and raking leaves.
• Jogging.
• Swimming.
• Walking.

A combination of aerobic activity and weight training seems to provide the most heart-healthy benefits.

If you sit for several hours a day, try to take 5- to 10-minute breaks each hour to stretch and move. An inactive — also called sedentary — lifestyle is linked to many long-term health conditions, including high blood pressure. Set a reminder on your phone or computer to add some movement into your day. Try to take a quick walk.