How Much Do I Need To Exert Myself
Once you know your resting heart rate, you can then determine your target training heart rate. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. You do this by measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.
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Daily Exercise Even Just A Brisk Walk Has Been Shown To Lower Blood Pressure
Yes, of course we all know we should exercise every day during the holiday season to help counter the onslaught of excess calories that started on Thanksgiving and will mercifully end with a New Years toast.
We may even tire of hearing about exercise and weight from family, friends and the media. But an equally important reason to exercise every day is related to blood pressure, not waistline.
As a physiologist who has studied exercise and health for over 20 years, I can tell you that exercise lowers blood pressure and does so right away. Whether you go for a daily run or brisk walk, every time you finish exercising your blood pressure goes down, and stays down for many hours, which is good for your overall health. Heres why.
The immediate blood pressure lowering effect of exercise is referred to as post-exercise hypotension, and many studies have shown that blood pressure declines after every exercise session. The mechanisms responsible for lowering blood pressure immediately after exercise are not fully understood, but involve dilation of the blood vessels. Whatever the precise cause, this phenomenon is clearly beneficial.
During exercise the opposite occurs, blood pressure actually increases dramatically. Why? We are hard-wired to exercise. When we exercise, our working muscles need oxygen-rich blood. Our brain signals the heart to increase blood flow and blood pressure rises. Systolic blood pressure can exceed 180 mmHg during hard exercise.
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High Blood Pressure Recommendations
The American Heart Association says, “If you need to lower your blood pressure or cholesterol, aim for 40 minutes of moderate to vigorous physical activity three to four times per week.” The Canadian Hypertension Education Program offers the same recommendations.
While aerobic exercise such as brisk walking was still a top recommendation because it has the most effect, they also included dynamic strength exercise.
Their recommendation for an exercise regimen is “a combination of 30 min or more per day of moderate-intensity aerobic exercise on most, preferably all, days of the week and dynamic resistance exercise 2 to 3 days per week to total 150 minutes or more of exercise per week.”
A Morning Walk Less Sitting Can Lower Blood Pressure For Hours
Middle-aged and older adults with excess weight or obesity can improve their blood pressure , and therefore their cardiovascular health, simply by walking briskly for a half hour in the morning because the benefit is sustained for several hours, a small study suggests.
Moreover, in women only, following the morning walk with regular interruptions in sitting that is, 3 minutes of less intense walking breaks every half hour resulted in an even lower average systolic blood pressure during an 8-hour test period.
The study in 67 sedentary adults 55 to 80 years of age, was February 20 in the journal Hypertension.
“Traditionally, the health effects of exercise and sedentary behavior have been studied separately,” lead author Michael Wheeler, PhD candidate at the University of Western Australia in Perth, who works at the Baker Heart and Diabetes Institute in Melbourne, said in a statement from the American Heart Association . “We conducted this study because we wanted to know whether there is a combined effect of these behaviors on blood pressure.”
“Combining exercise with regular breaks from sitting may be of more benefit for lowering BP in women than in men,” the researchers write.
“Although longer-term studies are required to corroborate our findings,” they conclude, “this line of evidence may inform clinical and public health discussions around tailored strategies to optimize BP targets in older adults with increased cardiovascular disease risk.”
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Reduce Stress Through Meditation And Rest
Chronic stress can lead to chronic elevations in the stress hormones cortisol and adrenaline, says Dr. Desai. These hormones constrict the arteries and cause weight gain, which further increases blood pressure.
He recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, logging quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet.
Decrease Your Salt Intake
Salt is the enemy of high blood pressure, says Dr. Desai. When you eat too much salt, it increases the amount of fluid that enters the bloodstream and arteries from the surrounding tissue, which raises the pressure in the arteries.
While you may not have to remove salt from your diet completely, avoid foods very high in salt like chips, french fries, salted nuts, soups, store-bought salad dressings, processed foods and cheese.
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Exercise And Blood Pressure
During aerobic, upright exercise, such as walking, people will experience an increase in systolic blood pressure and a slight decrease in diastolic blood pressure. Systolic blood pressure increases to improve blood flow, which is necessary to provide higher levels of oxygen to working muscles. Diastolic blood pressure decreases as the arteries dilate to accommodate the additional blood flow. According to an article written by Len Kravitz, Ph.D., at the University of New Mexico, the slight increase in systolic pressure and slight decrease in diastolic pressure is normal and expected in healthy individuals.
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The Pacer Blog: Walking Health And Fitness
Walking can actually help to lower your blood pressure, in addition to all of walkings other benefits to your health. Walking improves your fitness, strengthens your heart, and burns calories all at a low-intensity level that most people can easily handle. If youve been diagnosed with high blood pressure, you can start a walking routine that will help improve your numbers. Walking is also a great way to keep your blood pressure under control before it becomes an issue.
Read on for more info about high blood pressure, as well as how to lower blood pressure by walking.
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May Cause Upset Stomach
While walking after eating has very few associated negative side effects, there is one that should be mentioned.
Some people may experience an upset stomach when walking after eating, with symptoms like indigestion, diarrhea, nausea, gas, and bloating .
This can happen when food thats been recently eaten moves around in your stomach, creating a less-than-ideal environment for digestion.
If you experience any of these symptoms, try to wait 1015 minutes after meals before walking and keep the walking intensity low .
Summary
While walking after meals has few downsides, some may experience an upset stomach. Hence, it may be helpful to keep the intensity and duration of your post-meal walks low when starting out.
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Keeping your walks to around 10 minutes lets you yield the potential benefits while preventing downsides like an upset stomach. Plus, this duration makes it easier to fit in the walks throughout your day without greatly affecting your schedule.
Summary
Data suggests that walking for 10 minutes after meals is a good starting point that allows you to take advantage of the major benefits, while not greatly affecting your daily schedule.
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How To Lower Your Systolic Blood Pressure Naturally
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Some Ways To Get In Those Steps
Mimi Secor, DNP, FNP-BC, FAANP, FAAN, is a family nurse practitioner and author of Debut a New You: Transforming Your Life at Any Age.
She said the habit of walking is more important than the intensity. Among her recommendations on how to incorporate more walking into ones life:
- Take the stairs at work.
- Avoid online shopping and physically go. Park farther from the store.
- Walk your dog.
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Walking Will Improve Your Mood
A glass of wine or a square of dark chocolate can blunt the edge of a rough daybut going for a walk is a zero-calorie strategy that offers the same perk, says Dr. Jampolis. In fact, research shows that just 10 minutes of walking can lift your spirits. Other recent research found walking during the COVID-19 pandemic could significantly improve mood. Plus, The effect may be amplified even more if you take a stroll through some greenery.
Research shows that regular walking actually modifies your nervous system so much that youll experience a decrease in anger and hostility, Dr. Jampolis says, especially when youre going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months, when seasonal depression spikes.
Finally, when you make your walks socialyou stride with, say, your partner, a neighbor, or a good friendthat interaction helps you feel connected, she adds, which can make you feel happier.
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