Walking tips to help reduce blood pressure

Regular exercise helps reduce blood pressure, however not everyone can arrange time to walk 30 minutes every day.

According toPrevention, Arizona State University (USA) researchers found that walking for just 10 minutes three times a day is a more effective way to control blood pressure than walking continuously for 30 minutes. Accordingly, short walking exercises not only help reduce the patient's systolic blood pressure during the day and evening (similar to the 30-minute walking group) but also help maintain the state of reduced blood pressure the next morning.

For best results, walk at a brisk pace, as if you were late for an important appointment, says lead researcher Dr Glenn Gaesser. This can be done in the morning before work, during lunch, after dinner, etc.

In addition, to control blood pressure, patients need to reduce salt intake (less than 5g of salt per day); increase intake of green vegetables and fresh fruits; limit foods high in cholesterol and saturated fatty acids; ensure adequate potassium and trace elements. At the same time, maintain an ideal weight with a body mass index (BMI) of 18.5 to 22.9; try to maintain a waist circumference below 90cm in men and below 80cm in women; actively lose weight (if overweight). Patients should limit alcohol and beer consumption; completely stop smoking cigarettes or tobacco; avoid anxiety and nervous tension; pay attention to relaxation and proper rest; avoid sudden cold.

Hypertension, also known as high blood pressure, is a condition in which the blood circulates at a consistently increased pressure. A person is considered to have hypertension when the systolic blood pressure is 140 mmHg or higher and/or the diastolic blood pressure is 90 mmHg or higher. This is the most common non-communicable disease in the world, with serious complications such as stroke and other cardiovascular diseases.

The disease can lead to stroke, myocardial infarction, heart failure, kidney failure, blindness... These complications seriously affect the patient, causing disability or death.

Instructions for measuring blood pressure at home