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"Exercise 30-60 minutes almost every day of the week. Apart from losing that excess weight, regular cardio exercise can significantly lower your blood pressure within weeks. That's about as close to instant gratification as you're gonna get.\nGood examples of cardio activity include walking, running, dancing, or aerobics classes.\nEven making small efforts helps. Squeezing in a 15 minute walk before work is definitely better than nothing. You don't have to get your workout in all in one go! Having an active lifestyle is all about finding small ways to get moving. It doesn't necessarily mean going to the gym!\nTo make sure that you're getting the full benefits of your workout, make sure that your heart rate ranges between 50-70% of your maximum heart rate. To get your maximum heart rate, subtract your age from 220. For example, someone who is 32 would have a maximum heart rate of 188, which means that's the most beats their heart should make in one minute. A cardio range for a 32-year-old would be .50*188 to .70*188, or 94-132 beats per minute."
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