Blood pressure refers to the pressure exerted by blood on the walls of blood vessels.

Blood pressure is part of the body's normal physiological functions, but when blood pressure exceeds the normal range, it becomes a disease known as hypertension or hypotension.

High blood pressure is a chronic disease that, if left uncontrolled, increases the risk of cardiovascular and cerebrovascular diseases (such as heart disease, stroke) and causes damage to organs such as the kidneys and eyes.

Does walking every day lower blood pressure?

Studies have shown that walking every day may be a simple and effective way to control high blood pressure.

Walking is a low-intensity aerobic exercise that can help improve cardiovascular health, enhance heart function, and improve blood circulation, and these positive effects make walking daily a natural option for lowering blood pressure.

Studies have found that moderate aerobic exercise, such as walking for 30 minutes a day, can significantly reduce systolic and diastolic blood pressure.

Systolic blood pressure is the highest blood pressure when the heart contracts, whereas diastolic blood pressure is the lowest blood pressure when the heart is diastolic, by walking every day, one can reduce the burden on the heart and reduce the pressure in the arteries, thus lowering the blood pressure level.

In addition, walking also helps to lose weight, which is also very important for controlling high blood pressure, obesity is an important risk factor for high blood pressure, excess weight can increase the burden on the heart and raise blood pressure levels, and by walking every day to control your weight, you can reduce the risk of high blood pressure.

If you've already been diagnosed with high blood pressure, it's even more important for you to walk every day.

According to the Heart Association's recommendations, 30 minutes of moderate-intensity aerobic exercise a day can help control high blood pressure, which means that 0 minutes of walking a day can reach this goal.

Of course, before starting any new exercise program, it is best to consult a doctor, who can give professional advice based on your health condition and personal needs, and follow the doctor's guidance if you already have other health problems or limited physical activity.

In addition to walking more to lower blood pressure, what are the other ways to lower blood pressure

Food and beverage control:

A reasonable diet is very important to lower blood pressure. It is recommended to reduce salt intake, and the daily salt intake should be controlled below 6 grams.

Eating foods rich in potassium, magnesium, and dietary fiber, such as vegetables, fruits, whole grains, nuts, etc., can help lower blood pressure. Vegetables, fruits, whole grains, nuts.

Weight control :

Obesity is a risk factor for high blood pressure.

By controlling your weight, you can effectively lower your blood pressure. It is recommended to adopt a healthy diet, moderate calorie intake, and appropriate exercise, such as aerobic exercise, strength training, etc., to help lose weight.

Both smoking and drinking alcohol can adversely affect blood pressure.

Nicotine and alcohol can cause blood vessels to constrict, increase the burden on the heart, and then raise blood pressure, so quitting smoking and limiting alcohol is the key to lowering blood pressure.

Controlling Pressure:

Long-term psychological stress can lead to neuroendocrine system disorders, which can lead to high blood pressure, so learn to relax yourself and take some effective ways to reduce stress, such as listening to music, reading books, doing yoga, etc.

Check your blood pressure regularly:

Measuring your blood pressure regularly can help detect high blood pressure problems early, and if you notice an abnormality in your blood pressure, you should seek medical attention promptly, follow your doctor's treatment plan, and take your medications on time.

High blood pressure can be harmful to the body

High blood pressure is one of the main risk factors for cardiovascular disease

: Long-term high blood pressure can increase the burden on the heart, leading to cardiac hypertrophy and cardiac insufficiency, high blood pressure can also cause arteriosclerosis and thrombosis, increasing the risk of heart attack, angina pectoris, and stroke.

High blood pressure has a big impact on kidney function:

High blood pressure can damage renal arterioles, leading to insufficient blood supply to the kidneys, which can eventually lead to kidney failure, and high blood pressure can also lead to abnormal protein in the urine, which can further impair kidney function.

High blood pressure can also affect your vision

: Long-term high blood pressure can cause retinopathy, leading to vision loss and even blindness, and high blood pressure can also increase the risk of cataracts and glaucoma.

High blood pressure is also associated with cognitive decline:

Studies have found that people with high blood pressure are more likely to have problems such as memory loss, difficulty concentrating, and decreased thinking skills, which may be related to the lack of blood supply to the brain due to high blood pressure.

High blood pressure can also affect quality of life: people with high blood pressure often feel tired and weak, prone to symptoms such as dizziness, headaches, and difficulty breathing, which can seriously affect daily life and work, in addition to increasing the risk of anxiety, depression, and sleep disorders.

Proofread by Zhuang Wu