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Your Guide to Lowering Blood Pressure NHLBI Logo
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Getting Started

Get started by doing 30 minutes of a moderate-level activity on most, and preferably all, days of the week. Brisk walking, bicycling, and gardening are examples. You can even divide the 30 minutes into shorter periods of at least 10 minutes each. For instance:

Man and woman biking
 Use stairs instead of an elevator
 Get off a bus one or two stops early
 Park your car at the far end of the lot at work

Most people don't need to see a doctor before they start a moderate-level activity. You should check with your doctor first if you have heart trouble or have had a heart attack, if you are older and are not used to doing a moderate-level activity, if you have a family history of heart disease at an early age, or if you have any other serious health problem.

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