Increase activity and exercise more

Aerobic and resistance training have been shown to dramatically lower blood pressure, especially in men, according to a meta-analysis of 65 research. In a 2013 study, sedentary older adults who engaged in aerobic exercise training saw an average reduction in systolic and diastolic blood pressure of 3.9 and 4.5 percent, respectively. These outcomes are comparable to those of various blood pressure medicines.

Your heart gets stronger and pumps less strongly as you routinely raise your heart and breathing rates. This decreases your blood pressure and relieves pressure on your arteries. The American College of Cardiology and the American Heart Association recommends engaging in moderate to intense physical activity three to four times per week for 40 minutes at a time. If it's difficult to find 40 minutes at once, there can still be benefits by breaking it up into three or four 10- to 15-minute segments throughout the day.