Just 30 minutes of moderate exercise a day can make your blood pressure and your weight drop. Raising your physical activity levels -- 30 to 60 minutes most days of the week -- could lower your blood pressure even in a few weeks. And if you have pre-hypertension (a BP of 120-139/80-89 mmHg), regular exercise may prevent it from turning into full-blown hypertension.
Most important: Get off the couch, and start walking -- for even 5 to 10 minutes a day to start. You might want to get a pedometer, a device that measures the number of steps you walk. Build up to a goal of at least 10,000 steps a day, which should take you 30 to 45 minutes.