Research Shows Walking Can Reduce High Blood Pressure

Date : Mar 24, 2020

Author : DR A Zayed

Regular physical exercise like walking has a lot of much-needed beneficial effects for both our physical and mental health. From stronger bones and muscles, better endurance, and a healthy weight to quality sleep, improved mood, and enhanced cognitive functions – physical activity offers you all that you need to lead a healthy and happy life.

Unfortunately, though, regular physical exercise is rarely at the top of our priorities list. Juggling between work, school, home, children, etc. we are often left with as much as 10 minutes to get a quick workout done. But we have the solution that you have been looking for. How about you start walking wherever you can – to work, school, to the grocery store, or wherever the path may lead you throughout the day? Research suggests that changing this one thing to your daily routine can help you lower your risk of high blood pressure. 

Businessman with briefcase walking down the street

Research: Walking can efficiently lower your risk of high blood pressure

Choosing to walk instead of taking your car or the bus to work, school, going grocery shopping, or simply taking a short walk during your lunch break can do a lot for your physical and mental health, with a special focus on your cardiovascular health. Over the years, there have been many studies done exploring the effects of walking on our cardiovascular health. 

A study published in the Asian Journal of Sports Medicine back in 2013, has explored the effects of walking 10,000 steps daily on cardiovascular health among American and Swedish adults. Pedometers have been used to track their daily movements. The study took place over six months.

In the end, results showed that several different cardiovascular health risk factors had been improved. The participants experienced an improvement in their BMI (Body Mass Index), systolic, and diastolic blood pressure. They have reported experiencing better sleep, better mood, and overall improved general health.  

A 2000 study demonstrated similar results. The participants of this study have been encouraged to take up walking as a daily exercise and focus on walking 10,000 or more steps a day. Their BMI, blood pressure and maximal oxygen intake have been measured at the beginning and end of the study. Researchers have seen satisfying improvements in blood pressure levels and overall cardiovascular health quality.  

Yet another study, published in 2018, has demonstrated the same beneficial effects. Walking 10,000 steps a day can boost your cardiovascular health, lowering your high blood pressure, and improving your overall health, reducing the risk of numerous chronic diseases as well.

If you think about it, walking is a great way to move from one place to another, being an inexpensive workout method that you can implement in your everyday life. We encourage you to invest in a high-quality pedometer that can track your daily movement and even remind you to get up and walk around a bit after having sat behind the desk for hours. 

If you find it hard to walk to work instead of driving, then make an effort to get up at least 30 minutes earlier and go for a quick walk. You can also use those few minutes left after you finish eating your lunch at your lunch break to get a few more steps in before you go back to work. Choosing to take the stairs instead of the elevator is also a great way to kick in a few extra steps as well.

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