In this Blog Article, we will discuss, how brisk walking daily for 30 minutes, shall not only control your blood pressure but will give you many other health benefits, we will also see what is high blood pressure and how to brisk walk and tips of effective brisk walking.
According to experts, brisk walking is beneficial for controlling high blood pressure. that is the reason many experts around the world advocate brisk walking daily as per your convenience and fitness level.
The speed of your walk should be according to your level of fitness. The American Heart Association says that brisk walking for 2.5 hours a week can miraculously control high blood pressure.
High Blood Pressure or Hypertension is the single largest problem, the world is facing as far as the health of the people is concerned.
Not only middle-aged people and Senior Citizens but this health problem is being seen even in young people. At the same time, people’s lifestyle has also become such that they easily fall prey to diseases like high blood pressure. Reasons for high blood include unhealthy lifestyle, unhealthy eating, lack of sleep, stress, and lack of exercise.
There is an increased risk of many other diseases with high blood pressure or hypertension. People with High Blood Pressure Sooner or later have to face Heart-related problems. The risk of heart attack and stroke also increases with hypertension. Some lifestyle changes are effective to control the problem of hypertension.
What is High Blood Pressure?
Hypertension, or hypertension, happens when your pulse rises to undesirable levels. Your BP is measured considering how much blood is going through your veins and the measure of resistance the blood meets while the heart is pumping.
Blood Pressure doe not rise overnight usually it takes several years to rise, Normally, you don’t see any signs of it. But, even without side effects, High BP can severely harm your veins and organs, particularly the heart, brain eyes, and kidneys.
The most effective method to see Blood Pressure Readings, Two numbers are very important in this reading
Systolic weight: This is the first, or top, number. It demonstrates the pressure on your arteries when blood is pumped through it.
Diastolic weight: This is the second, or bottom, number. It’s pressure on your arteries between two beats of the heart.
A health person’s Blood Pressure reading should be under 120/80 Millimeters of mercury (Mm Hg).
You can benefit from exercise, a healthy diet, and a disciplined lifestyle, as most of the medical practitioners advise. Similarly, exercises like brisk walking can also be used to control the problem of high blood pressure.
Benefits of Brisk Walking
Apart from controlling blood pressure, there are many other benefits of brisk walking such as controlling weight, controlling in type 2 diabetes, improvement in general mood, strengthening bones and muscles, and improvement in balance and coordination.
What is Brisk Walking?
Brisk walking means walking fast. Now the question is how Fast? One method is counting steps per minute. generally, 100 steps per minute shall be considered brisk walking or walking at a moderate pace. Fitness experts suggest walking at 3.5 miles per hour on a treadmill is equal to brisk walking for people who do not exercise regularly.
it is important to maintain good posture while you brisk walk, brisk walking in the right posture will help you breathe deep, and we all know the benefits of breathing deep. While walking your back should be straight, eyes looking forward, core muscles contracted, and chest out.
Keep these things in mind while Brisk Walking
- If you have not exercised before then gradually increase the walking time
- Do not brisk walk more than 25-30 minutes every day
- Start with stretching and a simple walk
- Keep yourself hydrated before, during, and after the walk.
- Wear comfortable and the right size shoes
- Adding pranayam and meditation after your walk will help you more in controlling the blood pressure.