How to Reduce Hypertension by Walking: 10 Tips to Lower Blood Pressure

How to Reduce Hypertension by Walking: 10 Tips to Lower Blood Pressure
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A Brief Look at Hypertension

Hypertension is the medical term for a dangerous condition in which the blood pressure in the arteries is too high. Normal blood pressure is considered to be less than 120/80. A reading of 140/90 or greater represents hypertension. Blood pressure readings between normal blood pressure and high blood pressure are considered to be pre-hypertension, which when addressed can be controlled or corrected to prevent hypertension.

Exercise for Your Health

Exercising is essential in decreasing your blood pressure and in maintaining a healthy blood pressure, thus minimizing your risk for heart attack. Generally speaking, exercising can reduce your systolic and diastolic blood pressure levels by approximately 10 mm of mercury (or values).

Walk to Reduce Hypertension

Walking is one the best exercises we can do, anyplace and anytime because it is effective. There are many proven health benefits to

walking, and it’s simple to do. Walking is an exercise that can be done briskly or as a casual stroll, for an extended period of time or in small increments of time. Walking can be done alone, or it can be a part of an exercise program that includes other fitness activities in order to provide an added measure of health benefits.

10 Tips on How to Reduce Hypertension by Walking

Here, you will find ten helpful tips on how to reduce hypertension by walking.

  1. Get up early, and begin walking before you are distracted.

  2. Warm up prior to and cool down after each walk. Each should last for approximately 3 – 5 minutes and include light stretching and low-intensity movement, such as slow walking or marching in place.

  3. Walk at a steady pace for 30 minutes or for 10 minutes, three times on three to five days of the week.

  1. Use a pedometer to help motivate you and ensure you walk 6,000 - 10,000 steps per day, depending on activity level and ability. A good place to start is to add 2,000 more steps per day, which equates to approximately one mile, to your normal activity level.

  2. If you don’t use or have access to a treadmill, or if the weather is not conducive to walking outdoors, take a stroll around a mall at a steady pace.

  3. Keep hydrated by drinking 6 – 8 glasses of water per day.

  4. When possible, take the stairs instead of an elevator.

  5. Be consistent and committed with your walking.

  1. Have a Plan B. Be prepared to substitute your walking with aerobics, swimming or another fitness activity in case you become bored or just want a change.

  2. Pay attention to your body. STOP walking if you feel fatigued. Get help if necessary

The Big Picture

Remember to always check with your physician or caregiver before getting started on any exercise program and that eating healthy makes your endeavor all the more successful. Hopefully, you have found these ten tips on how to reduce hypertension by walking to be helpful. Although you may be exercising for health reasons, make the experience enjoyable so you will continue to look forward to it and remain committed. This, in essence, what it takes to live a healthy lifestyle, so make it last, forever!