Blood pressure is the force of blood that pushes against the arterial walls with the rhythm of your heartbeat. High blood pressure can damage your body and increase your risk for several health conditions, including stroke, kidney failure and coronary heart disease, according to the National Heart, Lung and Blood Institute. Regular walking exercise can help lower your high blood pressure. Always consult with your doctor before beginning a new exercise program.
Risks
High blood pressure is a very common disorder in the United States, with 33 percent of Americans suffering from it, according to the NHLBI. Few factors contribute toward high blood pressure, including old age, race, gender and family history. However, unhealthy lifestyle, such as being overweight, consuming high amounts of sodium or alcohol, and lack of exercise, can also increase your risk for high blood pressure.
Symptoms
High blood pressure may not cause any symptoms and thus, you can suffer from it for years without even knowing. However, during this time, damage to your heart, blood vessels and/or kidneys can take place. Sometimes you won't be diagnosed with high blood pressure until you suffer from a stroke or heart failure. It's important to have your blood pressure measured regularly and take active steps to lower high blood pressure.
Walking
Walking is a low-impact exercise that is safe and usually suitable for everyone. Regular walking makes your heart stronger, which helps your heart pump more blood with less effort. When your heart can work less, the force on your arteries decreases, resulting a lower blood pressure. Regular activity can lower your systolic blood pressure -- the higher number of your blood pressure reading -- by 5 to 10 mm of mercury, or mm Hg, which is as good as some blood pressure medications, according to MayoClinic.com. Treadmill walking allows you to walk regardless of the weather and lets you adjust your speed and incline according to your own fitness level. As your endurance improves, you can boost your walking speed and/or increase the incline for a more effective workout.
Guidelines
Walking is a moderate-intensity exercise and, according to the NHLBI, as little as 60 minutes of moderate activity per week can help lower high blood pressure. However, for more optimal results, walk at least 30 minutes every day. Start your walking workout slowly and warm up for five minutes to prevent risk of injury. End your workout with a five minute cool-down and a stretch.
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