Hypertension -Walk and keep your pressure under control

Moderate-intensity exercise, studies show, effectively lower blood pressure in people. New guidelines recommend 30 minutes of moderate-intensity physical activity (primarily aerobic exercises like walking, swimming, rowing, and bicycling on most, preferably all days of the week for people with mild to moderate hypertension. On the other hand, isometric exercise, for example weight lifting, should be avoided or limited to light weights.

WALK AND DRIVE AWAY HYPERTENSION

Moderate exercise, such as walking, is a recommended part of the treatment for hypertension, but does it reduce the risk for hypertension?

Thirty minutes of walking three times a week may be enough to help lower blood pressure and start you on the path to better health.

A new study shows that even a little bit of weekly exercise is enough to lower blood pressure and improve overall fitness. The results showed that 30 minutes of walking three times a week -- even if it was broken into 10-minute walks throughout the day -- was enough to have a healthy effect on blood pressure as well as measurements around the waist and hip.

Researchers say these results may help motivate people to fit in even a little exercise here and there to benefit their health.

  • ACSM recommends at least 30 minutes of moderate physical activity five days per week for healthy adults. The guidelines also state that physical activity can be broken up into 10-minute bouts and be as effective as one longer session, a recommendation confirmed by another study on the effects of brisk walking on hypertension.

    How does walking benefit ?

    Walking helps build your endurance, reconditions and strengthens your muscles, improves your well-being and allows you to become more self-sufficient. As you build endurance, breathing at rest or during activity will become easier, and you"ll increase your exercise tolerance.Besides , it aids reduce other factors which are in a way , causes or consequences of hypertension.

  • Weight Control

    Losing weight will help you improve your breathing at rest and during activity. Successful weight loss will also reduce your risk for type 2 diabetes, heart disease, heart attack, stroke, cancer, sleep apnea and osteoarthritis.

  • Improves Blood Pressure

    .According to a study published in 2000 by the British Journal of General Practice, taking daily, brisk walks may help modestly lower blood pressure in people who have hypertension, although doing so will not likely replace the need to take medication.

  • Reduces Stress and Anxiety

    When we become "stressed out", our bodies react by releasing stress chemicals, such as epinephrine, nor-epinephrine and cortisol, into our blood. This is normal, and part of the "fight or flight" response that is innate within us. Walking can reduce stress by helping our bodies metabolize these stress chemicals. Exercise also causes our body to release endorphins, which are natural stress busters that also help relieve pain.

  • Improves Cardio-Respiratory Fitness

    Cardio-respiratory fitness refers to the ability to be able to sustain rhythmic activity over a prolonged period of time. Aerobic activity such as walking, jogging, swimming or cycling can help improve your cardio-respiratory fitness level by strengthening large muscle groups within your body.

  • Decreases Depression

    Exercise helps fight depression, as the endorphins that are released when you are active have a wonderful calming effect on the body. You may have heard this benefit referred to as "runner's high." This, plus the raised level of self-esteem that can come from improving your body and feeling better, can also help combat depression.

  • Helps Those Trying to Quit Smoking

    Walking may help reduce the stress and anxiety associated with withdrawal from nicotine. It can also help offset weight gain that commonly occurs as a result of an increased appetite. Walking can serve as a wonderful distraction to help you fight nicotine cravings, and should be a part of any quit smoking program.

Tips on How to Reduce Hypertension by Walking

  • Get up early, and begin walking before you are distracted.
  • Walk at a steady pace for 30 minutes or for 10 minutes, three times on three to five days of the week.
  • Use a pedometer to help motivate you and ensure you walk 6,000 - 10,000 steps per day, depending on activity level and ability. A good place to start is to add 2,000 more steps per day, which equates to approximately one mile, to your normal activity level.
  • If you don't use or have access to a treadmill, or if the weather is not conducive to walking outdoors, take a stroll around a mall at a steady pace.
  • Keep hydrated by drinking 6 – 8 glasses of water per day.
  • When possible, take the stairs instead of an elevator.

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