Just walk 40 minutes 3-4 times a week if you want to lower blood pressure and cholesterol.

 Walking is a simple and free form of exercise that can have many health benefits. Here are some of the benefits of walking according to the search results:

• Walking for just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers
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• Walking for 2.5 hours a week, which is just 21 minutes a day, can cut your risk of heart disease by 30%. It can also reduce the risk of diabetes and cancer, lower blood pressure and cholesterol, and keep you mentally sharp
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• Walking can help protect you during cold and flu season. A study found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less
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• Walking can help you maintain a healthy weight, lose body fat, and reduce your risk of developing conditions such as heart disease, stroke, high blood pressure, cancer, and more
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• Walking is low impact, requires minimal equipment, can be done at any time of day, and can be performed at your own pace. It is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time
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• Walking can be an enjoyable and social part of your lifestyle. You can join various clubs, venues, and strategies to make walking more fun and social
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• Walking can help you build stamina, burn excess calories, and make your heart healthier. A brisk 10-minute daily walk has lots of health benefits and counts towards your 150 minutes of weekly exercise, as recommended in the physical activity guidelines for adults aged 19 to 64
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In summary, walking is a simple and effective way to improve your health. Just 30 minutes of walking every day can have many health benefits, including reducing your risk of developing various conditions such as heart disease, type 2 diabetes, and some cancers. You can also break up the 30 minutes into shorter walks throughout the day. Walking is low impact, requires minimal equipment, and can be done at any time of day. It can also be an enjoyable and social part of your lifestyle.