In fact, there are many ways to do this without medication, mainly the therapy to improve poor lifestyle, including weight loss, smoking cessation, alcohol restriction, salt restriction, exercise, etc.; and even with medication, these methods are still the basic treatment. First of all, let’s talk about exercise therapy. People say, “Who can’t exercise? Yes, anyone can exercise, but what kind of exercise is suitable for blood pressure control? Is it aerobic exercise (cardio exercise)? Stretching exercises? Or resistance exercise (muscle building exercise)? To what extent is exercise appropriate? Exercise therapy for blood pressure control has been emphasized more in the United States as an important component of cardiac rehabilitation and is an improved form of physical therapy than before. Experience has shown that exercise therapy is a proven method for most patients with hypertension, especially those with mild grade I/II, and can bring blood pressure down, or even normalize it in some cases, and improve symptoms such as headaches and dizziness. It is important to not only “know what is going on” but also “know why”. Why exercise can be elevated blood pressure down? First, exercise can relieve chronic overstressed emotions and nerves. For modern workplace workers facing life, work and social pressures, increased internal pressure is inevitable, and in the long run, it leads to disorders in the central nervous system governing the cardiovascular system and leads to increased blood pressure. Adhere to the appropriate, appropriate exercise, can prompt the cerebral cortex to release special neurotransmitters, so that tension and anxiety to get some relief; can also improve the cerebral cortex on the regulation of subcortical vasomotor center, prompting blood pressure to fall. Second, exercise can stretch the blood vessels and improve blood circulation. Whole-body muscle exercise not only makes the muscle vascular fibers gradually increase in size and thickness, the coronary arteries, the increase in the number of collateral vessels, lumen, tube wall elasticity to improve the blood pressure drop, but also in the process of exercise to produce chemicals can dilate blood vessels and maintain their elasticity, so that blood pressure drop. Okay, we do not “just talk about not practice”, talk about how to practice it. Before exercise must first understand their own physical condition, so as to “tailor”. The choice of exercise should be based on aerobic exercise, mainly including jogging, brisk walking, swimming. Auxiliary muscle stretching exercises to relax and move the muscles and bones. Impedance exercise (muscle strengthening exercise) was not previously advocated, but is now included in cardiac rehabilitation in the United States as an adjunct to cardio aerobic training. The intensity of exercise varies from person to person and is estimated as follows: “180 (or 170) – age” is the maximum heart rate that should be achieved and maintained during exercise (simplified formula); or “(220 – age) x 60 -85%” is the maximum heart rate value that should be achieved and maintained during exercise (exact formula). Whether it is 60 or 85 percent is a matter of individualized practice and needs to be done under the guidance of a physician or therapist. The frequency of exercise is recommended to be 20-50 minutes 3-5 times a week, but still needs to be adjusted according to individual circumstances. It is generally believed that the effect is not obvious within 2 times a week, but the intensity should not be too much, to the next day without fatigue and discomfort is appropriate. We can not exercise blindly, but also to pay attention to the degree and section, but also to think about what are the precautions. First of all, we should pay attention to the appropriate stop, do not rush, the effect can not be seen overnight, to the month as a unit of calculation. The second is to adjust the ratio of various exercises and strength according to blood pressure levels and their own physical conditions, as much as possible to cardio aerobic exercise, to avoid excessive force impedance exercise, weightlifter-like barbell or to avoid it. Various exercises should be gradual, gradually increase the amount. Third, try to avoid early morning exercise, especially in the cold winter. 0:00 am to 6:00 am when the blood viscosity is gradually rising, this time acute myocardial infarction, cerebral hemorrhage and cerebral infarction is also most likely to occur, should be avoided as far as possible; and should choose 9-11:00 am, 4-6:00 pm is good. Fourth, certain situations need to stop exercising quickly. For example, a little exercise both headache, dizziness, panic symptoms; abnormally high blood pressure after exercise; blood pressure too high patients should control blood pressure in the lower range after exercise, this part of the patient must be under the guidance of a doctor to exercise, do not do it on their own.