In addition to taking medication on time, patients with hypertension need to adjust their diet and engage in moderate exercise. Walking is one form of exercise, but can it help lower blood pressure?
Can Walking Lower Blood Pressure?
Walking can indeed help lower blood pressure.
Walking can reduce the levels of cholesterol, triglycerides, and β-lipoprotein in the body. It can improve the function of blood vessels and relieve central nervous system tension. Additionally, walking can reduce the secretion of hormones that cause blood pressure to rise, thus decreasing the chances of blood pressure elevation. It can also increase the secretion of bile acid, which has a blood pressure-lowering effect. Therefore, walking can help patients with hypertension lower their blood pressure.
The Best Time for Blood Pressure-lowering Walks
The best time for walking is in the evening or 1-2 hours before bedtime. It is recommended to walk once or twice a day, preferably in a place with fresh air. The walking speed can be adjusted according to individual circumstances. Consistently walking can assist in lowering blood pressure.
How to Optimize the Effect of Blood Pressure-lowering Walks
Short-distance Walks
According to a report published in the Journal of Hypertension, four 10-minute walks have a better blood pressure-lowering effect than one 40-minute walk. The blood pressure-lowering effect of short-distance walks can last for 11 hours, while that of long-distance walks only lasts for 7 hours. Therefore, patients with hypertension can choose to walk short distances to lower their blood pressure. During the walk, patients can gradually increase their speed, reaching a level where they slightly sweat but not feel tired. After stopping the exercise, the heart rate should return to normal within 3-5 minutes.
The Ideal Duration for Blood Pressure-lowering Walks
Walking, as a blood pressure-lowering exercise, should not exceed the body's maximum capacity. A level of 50% - 60% is sufficient. Excessive exercise can easily lead to fatigue. At the same time, the duration of the walk should not be too short, as it may not achieve the desired blood pressure-lowering effect. It is best to maintain a duration of around 40 minutes.
