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By Jill Max, HealthAtoZ contributing writer
It doesn't take a time-consuming, sweat-breaking workout in a gym to reap some of the benefits of exercise. Walking an extra mile or two every day may do the trick.
A study of postmenopausal women found that walking an extra two miles every day in addition to the walking that the participants did as part of their normal daily routines significantly lowered their blood pressure, regardless of their diet. In fact, women got just as good results from the extra walking as if they had done something more vigorous, such as swimming or cycling.
The extra walking can give you an additional strategy to help lower blood pressure.
Measured steps
In the study, the key to the women's success was going the extra miles. Most people walk about 5,000 steps a day without even realizing it, but the study showed that doubling those steps can have a big impact. So it's important to add the steps to your normal daily activities - either in one long stretch or at different parts of the day.
Many people start exercise programs and decrease their activity. They do this in small ways, such as taking the elevator instead of the stairs or parking very near their workplaces.
But the women in the study wore pedometers, which measured steps as opposed to distance, so they knew exactly how much they were walking. Buying a pedometer and using it every day is a good idea for anyone who wants to increase the amount they walk each day. Anything that provides more feedback helps you set goals. A good rule of thumb is that an average of 5,000 steps is equal to about two miles.
Walking an extra mile or two may benefit everyone, regardless of age or gender. Besides being good for overall health, it may help prevent age-related high blood pressure.
Going the extra mile
About 50 million Americans have hypertension (or high blood pressure). Although various medications for this condition have shown to be effective, regular exercise is a healthy alternative to help control it. Here are some other steps you can take to fight high blood pressure:
- Eat a healthy diet. Following the DASH (Dietary Approaches to Stop Hypertension) diet, which is rich in fruits, vegetables and low-fat dairy products and restricts intake of red meat and sugar, has been shown to reduce blood pressure.
- Watch your weight. For every 2 pounds of weight loss, you can reduce your systolic pressure by 1 point and your diastolic pressure by 1.4 points. Also, any weight loss will improve overall efficiency in your workouts. Gradual weight loss of 1 to 2 pounds per week is most effective.
- Reduce your salt intake. One teaspoon (2,400 milligrams) is the maximum recommended daily amount, but reducing this to two-thirds of a teaspoon (1,500 milligrams) can have a significant effect.
- Limit alcohol. Excessive alcohol consumption can elevate blood pressure. It's best to abstain or drink in moderation. This means no more than one drink a day for women, two drinks for men. One drink is the equivalent of 12 ounces of beer, 5 ounces of wine or 2 ounces of hard liquor.
- Stop smoking. Smoking causes arterial constriction and raises the "bad" cholesterol, which increase chances of coronary heart disease.
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External Sources
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National Heart, Lung and Blood Institute
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Centers for Disease Control and Prevention
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National Center for Health Statistics
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This article was reviewed and updated June 2007.
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