:max_bytes(150000):strip_icc()/GettyImages-1745037762-6a97501d6cc74492b56ae66c868b3ad7.jpg?w=780&resize=780,470&ssl=1 "What happens to your blood pressure when you walk every day")
Walking is an effective way to reduce blood pressure and improve overall health. Studies show that over time, people who walk for the exercise improve their systolic blood pressure (the upper number measuring pressure in the arteries while the heart beats).
Jump at the main dishes to remember.
How the walking lowers blood pressure
Walking and other exercises lower blood pressure by strengthening the heart. The march lowers blood pressure in several ways, in particular:
- Strengthen the heart: A stronger heart pumps blood more effectively.
- Reduces resistance to arteries: Improvement of circulation lowers the pressure on the walls of the artery.
- Promotes weight management: Help maintain a healthy weight, by reducing pressure on the heart.
- Decreases stress: Physical activity releases endorphins, which can reduce stress levels.
When to measure blood pressure after walking
Advice: Wait at least 30 minutes after walking before measuring your blood pressure to obtain a precise reading.
Many external and intrinsic factors can affect the readings of blood pressure. Nervousness, eat a meal, drink caffeine and exercise can all affect blood pressure.
Exercise and walking can lead to an immediate reduction in systolic blood pressure. This is called post-exercise hypotension and is not typical. This reduction can be observed for almost 24 hours after exercise and is noticed more in people with higher hypertension. A constant exercise and walking will lead to a reduction in the longer and more sustained blood pressure.
How to take blood blood pressure at home
Correct blood pressure can help improve precision and reduce erroneous readings. Here’s how to do it:
- Apply the blood pressure cuff perfectly against the skin of the arm.
- Do not speak while your blood pressure is taken.
- Place your arm on a table, at the heart of the heart.
- Sit on a chair with your feet flat on the floor and don’t cross your legs or don’t support yourself.
Other tips include not eating or drinking for 30 minutes before and having an empty bladder.
How often and how much should I walk?
Research has shown that walking three to five times a week for 20 to 40 minutes at a moderate pace for three months can reduce systolic blood pressure.
The study revealed that the rhythm of walking and the intensity have been reported as moderate. However, various groups have determined the moderate rate differently by measuring:
- Heart rate
- VO2 max (the maximum oxygen volume that you can use at the same time)
- Walking speed
Ways to stimulate training on foot
People with hypertension who use walking as training can seek means to strengthen its intensity to improve health and physical form. You will find below ways to stimulate training on foot:
- Addition of tilt
- Make it social (walk with someone)
- Mix the location
- Walk faster
- Walk in intervals (walk as fast as you can for a minute or two at a time in time on your walk)
- Wearing a balanced vest
Always take all the drugs prescribed by a health care provider and talk to them if you want to increase your walking intensity or start a new training.
Hypertensive crisis: what is it, what to do
A hypertensive crisis is a medical emergency when a person’s blood pressure is extremely high (80/120 milligrams of mercury (MM HG) or more).
If reading the blood pressure of your home is 180/120 mm Hg or more, wait five minutes and take another reading. If your repeated reading of blood pressure is still high, immediately contact a health care provider.
If the blood pressure is 180/120 mm Hg or more and the person has the following symptoms, call 911::
- Back or chest pain
- Difficulty in speaking
- Numbness, weakness
- Shortness of breath
- Vision changes
Other advantages for walking
The advantages of walking do not stop lowering blood pressure. The other advantages include:
- Help Manage Weight
- Improves cognition
- Improves sleep quality
- Lower stress
- Promotes bone health and reduces the risk of osteoporosis (loss of bone mass and bone mineral density)
- Strengthen the heart
- Supports mental health by reducing anxiety and improving mood
Main to remember
- A walking routine is an effective way to reduce blood pressure. Walking and other exercises reinforce the heart, reduce resistance to arteries, promote weight management, decrease stress, etc.
- Experts recommend waiting at least 30 minutes after walking before measuring your blood pressure to obtain a specific reading. Other factors such as nervousness, consumption of a meal or caffeine consumption can affect blood pressure.
- Talk to a health care provider if you start a training session on foot for the first time or if you want to increase the intensity.
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