How much walking to reduce the risk of heart disease and stroke?

Many people maintain the habit of walking every day because of its great benefits for health. However, people with high blood pressure and risk of stroke often wonder 'how much walking is effective in preventing disease?'.

Here, cardiologists explain the effects of walking on heart health and answer the above question.

Improve cardiovascular health

According to Dr. Ryan K. Kaple, Director of the Structural-Congenital Heart Program at Hackensack University Hospital (USA), walking is a form of exercise that helps strengthen the heart. A strong heart can pump blood more effectively with less effort, helping to reduce pressure on the artery walls and lower blood pressure. A stronger heart makes blood circulation more effective, helping to stabilize blood pressure, according to the health news site Eating Well.

Many people maintain the habit of walking every day because of its great health benefits.

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Improve vascular health

Regular walking also helps your blood vessels function better. Dr. Kaple explains: Regular exercise stimulates the release of nitric oxide, which helps dilate blood vessels, improve blood circulation, and lower blood pressure.

Dr. Hany Demo, a cardiovascular specialist at Swedish Covenant Hospital (USA), added: Walking a lot every day helps the blood vessels become more elastic, reduces systolic blood pressure and reduces the burden on the heart.

Reduce stress and support weight

Brisk walking is an effective way to lower levels of the stress hormone cortisol, which contributes to high blood pressure, says Dr. Kaple.

In addition, according to Dr. Srihari S. Naidu, Professor of Medicine at New York Medical School (USA), walking helps increase insulin sensitivity, reduce fat and inflammation, thereby improving blood vessel function and stabilizing blood pressure. Losing just 2-5 kg ​​can also significantly reduce blood pressure index.

How many steps is best to walk to lower blood pressure?

Research shows that walking 1,000 more steps a day can reduce the risk of heart disease and stroke by 17%, but the effect peaks at about 10,000 steps a day. Other studies have shown that walking about 7,000 steps a day reduces the risk of cardiovascular disease by 25%, according to Eating Well.

Speed ​​is also important. Brisk walking lowers blood pressure more significantly in people with high blood pressure or prehypertension.

The most important thing is regularity. Dr. Heather Shenkman, an interventional and preventive cardiologist based in the US, said: Just increasing from 3,000 to 5,000 steps a day can improve cardiovascular health. Achieving 10,000 steps is even better, but the most important thing is to go regularly to reap the benefits.

Remember, every step you take is a step towards healthier blood pressure and heart!

Source: https://thanhnien.vn/di-bo-bao-nhieu-de-giam-huet-ap-mot-cach-tu-nhien-185251029225307607.htm