Isometric exercise :
Aerobic Exercise (Cardiovascular Exercise):
Activities that increase your heart rate and get you moving, such as brisk walking, jogging, cycling, swimming, dancing, and aerobics.
Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
Strength Training (Resistance Exercise):
Involves using weights or resistance bands to strengthen muscles.
Include exercises for major muscle groups, such as squats, lunges, push-ups, and weightlifting.
Perform strength training exercises at least two days per week.
Flexibility and Stretching Exercises:
Activities that improve flexibility and range of motion, like yoga, Pilates, and static stretching.
Incorporate stretching exercises into your routine to enhance muscle flexibility and relaxation.
High-Intensity Interval Training (HIIT):
Alternating short bursts of intense exercise with periods of lower-intensity exercise or rest.
HIIT can help improve cardiovascular fitness and lower blood pressure.
Practices like yoga, tai chi, and qigong promote relaxation, stress reduction, and can contribute to lower blood pressure.
Moderate Intensity Activities:
Engage in activities that are less intense but still beneficial, such as gardening, household chores, and brisk walking.