Blood pressure is the force that is exerted on your arteries and capillaries as your heart beats. Many things influence your blood pressure, including your activity level and your state of health. High blood pressure, or hypertension, is a chronic condition that can have severe health consequences. Treatment options include dietary changes, medication and exercise. Physicians often recommend walking programs for people with high blood pressure because it's a safe, effective exercise.
Resting Blood Pressure
Your blood pressure is an important indicator of your overall health. Your doctor will take a reading of your resting blood pressure with an inflatable cuff that exerts pressure on your arm. Using a stethoscope, he or she will listen to your heart beat and watch the gauge on the cuff. Your blood pressure is measured in millimeters of mercury, or mmHg, and is given as a set of two numbers. The first number is the systolic pressure, which is the amount of blood pressure produced when your heart contracts. It is the higher number. Diastolic pressure is measured when your heart rests between beats, and is the lower number.
High Blood Pressure
A blood pressure of 120/80 is the baseline for normal blood pressure. Blood pressure measurements from 120/80 to 139/89 are considered to be pre-hypertensive, while blood pressure that is 140/90 or higher is considered to be hypertensive. Some factors that influence blood pressure are excess sodium in the diet, being overweight and not getting enough exercise. For these reasons, most physicians recommend watching your diet and engaging in a healthy exercise regimen, such as walking.
Aerobic Exercise
Walking is an aerobic exercise, which means that your body burns oxygen while you are walking. Aerobic exercise is good for improving the health and stamina of the cardiovascular system, which includes the heart, lungs and blood vessels. The strengthening effects of aerobic exercise help improve the efficiency of the heart, allowing it to pump more blood with each contraction. Walking improves your circulation and helps reduce blood pressure, although exactly how it does so is not certain. Additionally, walking improves your mood and may help reduce stress than can contribute to high blood pressure.
Walking and Weight Control
According to the Centers for Disease Control, two of the risk factors for high blood pressure are obesity and a sedentary lifestyle. Carrying around too much weight can put a great deal of stress on your cardiovascular system. A regular walking program can help you to maintain a healthy weight and even contribute to weight loss.
Starting a Walking Program
Walking is an excellent aerobic exercise because it can be done by almost any healthy person and requires no special equipment. As with all exercise programs, you should consult your doctor before you start a walking program if you have any heart problems or have had a heart attack. The National Heart Lung and Blood Institute recommends starting a walking program with regular brisk walks of a minimum of 10 to 15 minutes' duration for three days a week and working up to longer walking intervals. Preferably, you should aim for walking at least 30 minutes most days of the week.
