Is Walking Good for Blood Pressure?

There are many elaborate diet and exercise plans out there, but one of the easiest fitness exercises that you can do is simply to walk. The benefits of walking are numerous, and the risks of side effects are very low. Just about anyone can walk for exercise, anytime and anywhere. Controlling your blood pressure is just one of the many benefits of walking.

  1. Blood Pressure

    • Richard Weil, an exercise physiologist and certified diabetes educator, says walking results in major reductions in heart disease and decreases in high blood pressure.
      Walking, like many other physical activities, is effective in controlling your blood pressure because it strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries.
      The American Heart Association estimates high blood pressure affects 73 million people in the United States. It is important to take steps (literally) in maintaining your blood pressure at healthy levels to avoid other complications and to stay healthy.

    Walking Exercise

    • Start at a slower pace and gradually build your distance and walking speed. This will help to build strength and endurance. You can walk either on a treadmill or outside, because both yield the same benefits.
      The surgeon general recommends at least 30 minutes of accumulated moderate-intensity physical activity five or more days per week to improve health and fitness. Just by walking 30 minutes a day, you can significantly improve your health. You can also do intervals of 10-to-15-minute short walks throughout the day for a total of 30 minutes, or more if desired.
      To incorporate more walks into your daily routine, do things like walking instead of driving short distances, parking farther away from the store or, if you have a dog, walking him regularly.

    Types of Walking

    • Aside from regular walking, there two other types of walking: power walking and race walking. Both are more strenuous and burn more calories. Power walking is simply walking at faster speeds, whereas race walking is an Olympic sport with many rules designed for competing athletes.
      You can walk regularly to maintain your blood pressure at healthy levels, but you can also challenge your body by walking at faster speeds and greater distances. Increased physical activity will keep you feeling better, healthier and stronger.

    Other Benefits

    • Walking has many benefits aside from maintaining your blood pressure. It can also prevent depression, lower stress levels, strengthen muscles, bones and joints, and elevate your overall mood and sense of well-being.

    Considerations

    • Be sure to wear proper walking shoes to protect yourself from injuries.
      Consult your doctor before making significant changes to your fitness regimen, because you might have chronic conditions that can put your health at risk.