Hypertension is a widespread chronic disease, and its harm to human health is long-term and insidious. If not effectively controlled, high blood pressure can lead to serious complications such as heart disease, stroke, kidney disease, etc. Therefore, how to lower blood pressure scientifically is a matter of great concern to hypertensive patients and their families.
How to lower blood pressure by walking
1. Promote blood circulation:
Walking can speed up the heartbeat without overstraining the heart, thus increasing the heart's pumping efficiency and improving blood circulation.
2. Vasodilation:
Aerobic exercise, such as walking, can help lower blood pressure by causing the walls of blood vessels to relax and reduce resistance to blood flow.
3. Reduce stress hormones:
Walking helps reduce stress and reduces the production of stress hormones such as adrenaline, which raise blood pressure during stress.
4. Control your weight:
Walking helps burn calories and reduce body fat, while being overweight or obese is a common risk factor for high blood pressure.
5. Improve insulin sensitivity:
Walking can improve the body's sensitivity to insulin and lower blood sugar levels, which is especially beneficial for people with high blood pressure.
Walking is also exquisite!
What are the tips for walking
1. Choose the right time:
Avoid walking during times of extreme weather, such as hot noon or cold early mornings. Choose a morning or evening walk when the temperature is right.
2. Wear appropriate gear:
Wear comfortable, supportive athletic shoes to reduce impact on your feet and knees.
3. Control speed:
The pace of the walk should not be too fast, so that you can talk easily without panting.
4. Maintain the correct posture:
Keep your back straight, your shoulders relaxed, look forward, and use the strength of your thighs to drive your steps.
5. Deep Breathing:
Breathe deeply through your nose to keep your breathing steady and rhythmic, and don't disrupt your breathing rhythm by talking or thinking about problems.
6. Duration:
Walk for at least 30 minutes at a time, gradually increasing to 1 hour, at least 5 times a week.
7. Warm-up and cool-down:
Do some gentle stretching exercises before and after your walk to reduce the risk of injury.
People with high blood pressure take a walk
Notes
1. Doctor's guidance:
Consult your doctor before starting a walking program to make sure the intensity and frequency of your walk is appropriate for your health condition.
2. Avoid walking on an empty stomach or on a full stomach:
It is best to start walking half an hour to an hour after a meal to avoid taxing the digestive system.
3. Warm-up and stretching:
Do a simple warm-up before starting a walk and stretch at the end to prevent muscle strains and joint pain.
4. Pay attention to hydration:
When walking, especially in hot weather, it is important to stay hydrated in time to prevent dehydration.
5. Environmental selection:
Choose a quiet, clean, and safe environment for walking, and avoid places with heavy traffic or poor air quality.
6. Monitor body reactions:
Be aware of any discomfort in your body, such as chest pain, difficulty breathing, or dizziness, and stop exercising and seek medical help as soon as it occurs.