minutes of brisk or moderate walking three times a day
Exercise lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily. The effects of exercise are most noticeable during and immediately after a workout. Lowered blood pressure can be most significant right after you work out.
Health professionals theorize that the ideal way to combat high blood pressure might be to break up your workout into several sessions throughout the day. In fact, one study found that three 10-minute walks a day more effectively prevented future blood pressure spikes than one 30-minute trek per day.