Health: How Far and How Fast You Should Walk to Lower Blood Pressure, According to Experts
Health recently interviewed Joseph Ebinger, MD, MS, director of the Coronary Intensive Care Unit and Clinical Analytics at the Smidt Heart Institute at Cedars-Sinai, about how regular walking can help lower blood pressure in people with hypertension while supporting overall heart health.
National guidelines recommend at least 150 minutes of moderate-intensity exercise, such as brisk walking, each week. At this intensity, the heart beats faster and breathing feels harder than usual, but a person should still be able to carry on a conversation, according to the American Heart Association.
Research suggests that spreading that exercise across four sessions may lower blood pressure more effectively than completing the same amount in two longer workouts. However, the priority is simply to get moving consistently, Ebinger told Health.
“Any walking is better than no walking,” he said.
Ebinger, associate professor of Cardiology, told Health the benefits of walking often can be seen within a few months.
“It typically takes about three months to see changes in your blood pressure related to starting a walking regimen,” he said. “Importantly, walking has effects beyond just lower blood pressure, such as weight loss, lower cholesterol and improved blood sugar control.”
Ebinger told Health a sustainable walking routine is key, and that 150 minutes per week should be a minimum target that can be built on for greater heart health benefits.
“That 150 minutes is a floor, not a ceiling, so don’t feel the need to stop just because you hit 150 minutes,” he said. “You can work your way into it, slowly increasing your walking over several weeks.”
Read the complete article from Health.