High blood pressure sounds so permanent. It feels like once you’re headed that way, or you’re already there, there is little you can do.
But guess what? You can step off the train toward hypertension a lot more easily than you might think.
Research exists to suggest that simply implementing more walking into your day can reduce blood pressure in ways that are nothing to scoff at. This is especially true for those who are obese or overweight.
One study from 2008 found that walking just 40 minutes per day could lower systolic blood pressure (the top number) by five points. They also found that walking briskly for 10-minutes could lower it by three points. Both methods dropped diastolic (the bottom number) pressure by 2 points.
Since that work, several other studies have come out to show that walking is one of the most valuable activities to help reduce blood pressure and promote heart health.
Most health organizations recommend walking for 30 minutes per day or 150 minutes every week. A reasonable goal for most people.
Those with mobility issues may see that and cringe. But there are still ways to boost activity. Walking aids and foot and hand pedals can be useful for people who struggle to walk.
Walking for 30-minutes per day can lower blood pressure and take you off of the train to hypertension. It can also help you start feeling better and more capable of accomplishing other feats that can contribute to lower blood pressure.
Sometimes taking the first step is all you really need to reach your health goals.