If you are hovering between 130 -140 over 81-90 you may be able to lower your blood pressure by about 10 points. This may be enough to take you out of the danger zone.
Physical activity also increases muscle and decreases fat storage. Muscle is a fat burning furnace and the more muscle you have in comparison to body fat the better.
Muscle takes up a lot less room than fat and this allows you to get around quicker and more efficiently.
Just by making some small simple changes you can burn the fat and feed your muscles.
Here's the catch, you can't out perform a poor diet. So if you are eating poorly all the exercise in world isn't going to help you lose fat and build muscle. There will not be a change in your blood pressure.
Getting in thirty minutes of exercise a day is ideal and if you can do it all at once great if not you can break it up into ten minute chunks. Exercising consistently causes blood vessels to continually stay wide and open. This allows blood to flow through the body with out resistance. Hence the ability to lower high blood pressure.
The simplest form of exercise is going for a walk. Here's the catch – you need to be walking for four to twelve weeks to have a stabilizing effect on blood pressure and the benefits last as long as you continue to exercise.
Source White Market