If you have circulatory problems, walking can help you. Walking is an integral part of rehabilitation programs after cardiac events, and patients who exercise reduce their risk of death from 20 to 25 percent according to "Circulation." Physical inactivity is one of the five major risk factors for cardiovascular problems, and walking is one of the most enjoyable forms of exercise you can engage in.
Reducing Risk Factors
There are many types of circulatory problems and many causes for all of them. The five major risk factors for cardiovascular disease are physical inactivity, high blood pressure, high cholesterol, smoking and obesity. Walking can reduce these risk factors: It can lower blood pressure and cholesterol levels, improve your body's use of insulin and contribute to weight loss.
Specific Cardiovascular Gains
In cardiovascular terms, walking raises your heart rate and improves the transport of oxygen-rich blood. Your heart and lung function improve, lowering your blood pressure and your resting heart rate. Better oxygenation means fewer circulatory problems.
Walking increases the efficiency and size of blood vessels in your arms and legs. The quality of your blood vessel walls improves as you move more blood volume through them with aerobic exercise.
Added Benefits
Besides improving blood sugar, cholesterol and weight, walking releases endorphins that alleviate anxiety, depression and stress. Heart disease patients report better quality of life after beginning an exercise program, according to "Circulation." They have less anxiety and stress and more self-confidence and are able to return to work earlier. They have more energy and are able to think more clearly. They also lower their risks of developing back pain and other disabilities and improve their bone health and muscular strength.
Getting Started
Check in with your doctor before you start any exercise program. Invest in good shoes, those that offer cushioning and support. Start slowly if you've been inactive: A five-minute walk a few times a week is a good beginning. Don't walk every day because your body needs time to recover from exercise.
The surgeon general recommends adding 30 minutes of physical activity a day to your schedule. Walking isn't the only way you can do this: cycling, swimming and yard work count too. You don't have to engage in physical activity for 30 continuous minutes either: it is accumulated activity time that improves health. Take the stairs instead of the elevator; stroll around the office a few times a day; and walk to the convenience store on the corner instead of driving.
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