Walking is a very common exercise method, whether pregnant mothers, children, or the elderly, sick people, almost at any time can do this fitness exercise. For hypertensive patients, walking to lower blood pressure is also a very common way to control pressure.
Some people have stable blood pressure and improved fitness due to persistent walking; others have a rapid heartbeat due to walking, which in turn increases blood pressure. What is the difference between these two different types of home blood pressure monitor? Perhaps the problem lies in the way of walking.
Walking to lower blood pressure does work, but how to walk to be effective?
Both domestic hypertension prevention manuals and the WHO’s Physical Activity boleto payment gateway have talked about the advantages of walking as a fitness exercise to stabilize blood pressure. In China’s hypertension prevention manual wrote: 5-7 times a week to carry out aerobic exercise for weight loss in the intensity of resistance, each exercise 30min, can cause a good actual effect of lowering blood pressure, the average value can be the body’s closing pressure reduced by 4-9mmHg.
But why do some people walk more and more blood pressure, blood pressure ups and downs? Here mentions a walking key point, the amount of walking to have control.
Many people hear that walking can lower blood pressure, the inner thoughts of more walking, no doubt the actual effect of lowering blood pressure is stronger. The daily walking volume has done 20,000 to 30,000 steps, even if the body has been very tired, will still provide for itself to carry out the “daily task”. But ignore the work pressure to the body generated by walking too much.
According to the WHO proposal, it seems that the best amount of walking for hypertensive patients should be 4000 steps up and down, with the maximum not exceeding 8000 steps. This is also determined by integrating the physical condition of the patient. In the trial to find more than 800 office workers, according to the fitness exercise intervention, eventually found that the exercise step count is not the higher, the better the actual effect of lowering blood pressure. The group of people who did 4000 to 8000 steps of walking had a smoother blood pressure and a stronger actual effect of lowering blood pressure. This is the first point of the walking style.
The second point to talk about is the frequency of walking steps. Some people feel that my daily road to work is full of walking, why is the blood pressure or unstable? Rushing forward and putting the whole body’s money into a rhythmic walking exercise is not the same definition.
When everyone is in a hurry to catch up, the mental state will be more impatient, which will endanger the blood pressure in the human body to have a certain rise. In such a situation, rushing to the subway station, crossing the road, etc., is also caused by the rise and fall of blood pressure. And in the spare time, the overall planning of good la to carry out a certain amount of time exercise intensity, resulting in the actual effect of lowering blood pressure is not the same.
Propose that we use the method of fast walking, to do the step frequency in 90-120 steps per minute up and down, can achieve a medium speed walking regulations. That kind of walking rhythm sense, mutual inspiration rhythm sense, can be in more than 30 minutes of exercise time, so that the body slightly hot, which is also fitness exercise gradually give full play to a major performance.
The third point, not the same group of walking buck way is not the same.
In some cases, people walking buck only understand the river in the park, or playground walking, constantly walking and turning in circles. However, for some people with different physical qualities, the way of walking can also be different.
Patients with high basic blood pressure are advised to walk at a moderate pace or take a short walk. This will ensure that the heart rate is stable and will reduce the excess pressure on cardiovascular disease caused by the fluctuations in blood pressure. If you feel that you always have panic attacks and shortness of breath after exercise, and you cannot recover within 5min, it is likely that the amount of exercise is too much and can become moderately weaker.
And weight over the standard hypertensive patients, can be in walking healing, the first use of cycling, swimming and other forms to reduce the weight, after some relief in weight, and then with walking forging, resulting in a better role. Blindly follow the trend of walking, high tenacity walking is likely to damage their bones and joints, producing excess damage.
The final point that is actually very easy to overlook by people with hypertension is to take their medication consistently.
Although there are a lot of high blood pressure prevention manuals that talk about walking and fitness exercises can lower blood pressure, but this is all built on the basis of normal medication. We can not walk after a certain reduction in blood pressure, you can not stop the medicine. The adverse effects of that are likely to be blood pressure fluctuations.
Although walking exercises can lower blood pressure, but can not be efficient to stabilize blood pressure, for long-term sickness of hypertensive patients, should still be based on the traditional medication to stabilize the disease. Unless you have been able to stabilize your blood pressure efficiently under the guidance of a physician, it is possible to slowly wean yourself off the medication, otherwise the benefits outweigh the benefits.
When a hypertensive patient can keep walking and exercising, blood pressure can be slowly stabilized in the right way and honestly returned to the “police line”. If you make a mistake, the amount of walking is too high, the frequency is not stable, the training method is not reasonable, or the selfish break of medication, may have a “counterproductive effect” on blood pressure, on the lowering of blood pressure, pressure control is not good.
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