Benefits of walking for people with high blood pressure

Walking can help the heart pump blood more effectively, reducing the force on the arteries, so it is beneficial for people with high blood pressure.

High blood pressure makes your heart work harder to pump blood. According to the American Heart Association (AHA), a blood pressure reading of 140/90 mmHg or higher is considered high blood pressure. If left untreated, this condition can lead to chest pain, heart attack, heart failure, or stroke.

According to the World Health Organization (WHO), some risk factors for uncontrolled high blood pressure include family history (genetics), age, kidney disease, diabetes. Unhealthy lifestyles such as smoking, eating too much salt or saturated fat... can cause high blood pressure but can be improved.

According to Angie Asche, founder of Eleat Sports Nutrition, USA, all forms of physical activity can positively impact heart health and help reduce blood pressure.

A study of 65 adults published in the Journal of the American Heart Association in 2019 found that people who walked for three minutes after every 30 minutes of sitting had better blood pressure changes than those who sat all the time. A meta-analysis of 73 studies involving 5,700 people with high blood pressure published in 2022 in the Journal of American Family Physician found that people who walked 150 minutes a week for 15 weeks had blood pressure readings that dropped by 4/2 mmHg.

According to researchers, walking is an aerobic activity that helps increase endurance, physical fitness, and is beneficial for cardiovascular health. The heart, like other muscles, becomes stronger when exercised. A healthy heart helps transport blood throughout the body. Thanks to physical activity, the heart pumps blood more effectively, the force on the arteries decreases, and blood pressure is lower.

Walking helps increase blood circulation, supporting lowering blood pressure . Photo: Freepik

The effects of walking on high blood pressure depend on your health status, current blood pressure level, and other heart disease risk factors. Nearly 530 people with systolic blood pressure of 140 mmHg or higher after 6 months of regular walking, blood pressure index significantly reduced. This study was conducted in 2018 and published on PubMed of the US National Center for Biotechnology Information (NCBI). The researchers also concluded that people with high blood pressure who are sedentary and maintain regular walking for about 8 weeks have significant improvements. Changes in blood pressure can take from a few weeks to a few months of walking depending on each person's health status.

In addition, other factors such as stress, diet, and medications also affect the time it takes for blood pressure to change from walking. People at risk of high blood pressure should check their blood pressure once a week to monitor effectiveness and adjust their exercise frequency every 4 weeks.

Bao Bao (According to Eating Well )

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