How much exercise do you need?

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

Any activity that increases your heart and breathing rates is considered aerobic activity, including:

• 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 and weight (resistance) 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. A non-active (sedentary) lifestyle is linked to many chronic health conditions, including high blood pressure. Try low-intensity activities such as taking a quick walk or even going to the kitchen or breakroom to get a drink of water. Setting a reminder on your phone or computer may be helpful.