Your blood pressure is a critical indicator of your overall cardiovascular health. High blood pressure, or hypertension, can eventually lead to heart failure, stroke or the hardening of your arteries, according to Dr. Len Kravitz, Ph.D. of The University of New Mexico. Walking on a regular basis can help you control your blood pressure.
The Facts
Hypertension affects over 43 million Americans, or about one out of every four people, according to Dr. Kravitz. The American Heart Association recommends exercise as an effective way to lower blood pressure without resorting to medications. An optimal blood pressure reading is 120/80 or lower, which is read as "120 over 80". The National Institutes of Health defines hypertension as being 140/90 or higher.
Blood Pressure
Blood pressure is measured using two figures: systolic and diastolic. Systolic blood pressure is observed when your heart contracts, and it's recorded as the first number in your blood pressure reading. Diastolic is when your heart relaxes, and it's the second figure in your blood pressure reading. Exercise, such as walking, temporarily may increase your systolic blood pressure. After exercise, however, your systolic reading will decline. Consistent exercise helps to progressively lower your blood pressure.
Significance
Walking is an effective, low-impact workout safe for most people to use to help lower their blood pressure. The American Heart Association suggests walking briskly for at least 30 minutes-a-day, most days of the week. According to MayoClinic.com, walking can help to lower your systolic blood pressure by 5 to 10 points, which is the equivalent effect that medications have on hypertension patients. By lowering your blood pressure, you greatly reduce your risk of cardiovascular diseases.
Time Frame
Walking can help to reduce your blood pressure, but it does not happen immediately. According to MayoClinic.com, it takes about one to three months for exercise to have a positive impact on your blood pressure. So, you must be patient and ready to stick to your walking regimen over the long run. MayoClinic.com points out that your blood pressure can go back up if you stop exercising, so it's important to stick with it.
Considerations
If you already suffer from hypertension or you do not know your blood pressure, you may want to consider consulting your doctor before starting your new walking regimen. On the other hand, healthy adults do not need to consult their doctor, according to the AHA. The AHA also suggests sticking to its target heart rate guidelines to help keep your heart and blood pressure steady during exercise. Your target heart is determined by first subtracting your age in years by 220 to find your maximum heart rate. Next, multiply this figure by 0.5 and 0.85 to find your target heart rate range. Make sure your heart stays within this range during exercise to maximize the cardiovascular benefit.
