High blood pressure is defined as any value over 130/90 and it's associated with cardiovascular disease and strokes, according to the American Heart Association. In the November 2000 issue of the medical journal "Hypertension Research," researchers from the Wakayama Medical College in Japan, noted that walking 10,000 steps a day for 12 weeks lowered the diastolic blood pressure, the lower number, by 8 mm of mercury--an important factor in controlling the risk for cardiovascular problems. Walking is safe for most people and it's free.
Step 1
Assess your baseline blood pressure by taking it twice, once in the morning and once in the evening of the same day, using the same arm. This can be done without a charge at many pharmacies, where you can be assured that the machines are calibrated periodically. Average the top numbers, or systolic pressures and then average the bottom numbers, the diastolic pressures. Record the results and the date. The American Heart Association notes that cardiovascular disease risks begin to rise any time the blood pressure is above 115/75.
Step 2
Start walking. Choose a time of day that's not too hot or too cold, dress for the weather, put on sunscreen and wear comfortable socks and sneakers. Bring a bottle of water to drink along the way. Chose a route that will be easy to retrace by car so you can double-check your distance, then walk as far as you can go comfortably. Rest for a few minutes and walk back. Record your start and stop times for each part of the walk. Later check the distance with your car's odometer to check how far you walked. The goal of 10,000 steps each day has been accepted by the National Institutes of Health because it is associated with weight loss of about 1 lb. a week and a decreased risk of cardiovascular disease. It translates to five miles of walking with a normal stride length and the average adult can accomplish this in 1 hour and 40 minutes of walking time. On the second day, walk 15 minutes further each way and continue to add this interval until you reach the goal of 2 1/2 miles or 50 minutes of brisk walking each way. At the beginning and end of each day's walk, gently stretch the muscles of the legs and feet to avoid injury.
Step 3
Map out routes around town that are five-mile round trips. You can do this by driving 2 1/2 miles and turning around, noting the route and any landmarks along the way. Some cities in the U.S. and Europe have marked off various 2 1/2 mile walking routes just for this purpose. By having a variety of routes you'll avoid the boredom that sabotages many exercise plans. Use this opportunity to explore new places and to share you finds with others.
Step 4
Monitor your blood pressure once a week at the same time of day, using the same machine. and record this reading in your journal. Maybe you'll want to add a walk past the pharmacy as part of one of your weekly routes. Pay attention to the lower or diastolic number, as it is less affected by what's happening at the moment. Don't expect to see a sudden drop.
Tips and Warnings
- Every step you take counts towards your goal of 10,000 steps a day, but when you are trying to decrease your blood pressure it is beneficial to get the whole target met in a single daily walk. This is like taking a vitamin supplement rather than hoping you get all the needed nutrients over the course of a day.
- Slow down your pace if you feel short of breath. Stop walking and seek emergency medical care if you experience continuous chest pain, leg pain, dizziness or loss of consciousness or if any blood pressure reading is over 160/110.
Things You'll Need
- Sneakers
- Socks
- Journal
- Pen
- Optional pedometer
References
- American Heart Association: Updates Guidelines on Blood Pressure Management: Januaru 2006
- "Hypertension Research"; Walking 10,000 Steps/Day or More Reduces Blood pressure and Sympathetic Nerve Activity in Mild Essential Hypertension; M Iwane, M.D. et al; Nov. 23, 2000
- National Institutes of Health: How many Steps a Day are Enough?
