Diabetes, heart disease, depression, and hypertension. Have you heard of the old adage – what kills can also cure? Lifestyle is also the solution to these problems.
Hypertension is increased pressure in the blood vessels affecting blood flow in the body. Ideal reading is 120/80 mm of Hg. A blood pressure reading higher than 139/89 mm of Hg is suggestive of hypertensive. The denominator (diastolic) reading is more important than the numerator (systolic) reading. Even if the systolic is within normal range, but diastolic is higher than 89mm of Hg, a diagnosis of hypertension can still be made.
The factors leading to hypertension are positive family history of heart disease, high cholesterol, sedentary lifestyle and unhealthy eating habits. Once the blood pressure starts going on the higher side, effective control and management becomes mandatory to prevent any complications. Fortunately for the patients, controlling blood pressure is not very difficult. All they need is some discipline in the daily life. Watchful diet, regular exercise and medication will keep you safe from trouble.
Several studies and cases have conclusively proven that regular walking is one of the best therapies for hypertension. Walking thirty minutes daily at moderate speed is all that you need to do. Some researches suggest mini episodes with thirty minutes spread out are better, and some stand by the one go of thirty minutes. Either case, make sure you walk.
Arizona State University research says walking for ten minutes, three times a day is better for blood pressure control than walking for thirty minute once a day.
If it is raining, get a treadmill. If you can’t afford one, join a health club.
Walk in the morning, or walk in the evening, but walk.
You could walk down to your office or you could walk to buy the groceries. Give the car some rest and move those legs. Walk to drop your kids at school or walk with friends.
Walking is good exercise for the entire body. When the weather is nice, if you can, go out and walk. Inhale the fresh air and feel the energy flowing in.
Take evening walks with your wife enhance bonding. Walk with your dog and feel the gush.
The best part about walking is it does not stress you out extensively. It is light but energizing. It suits all ages and it does not have the risks of over-exhaustion.
But, if you are one of those who just move around listlessly lost over the phone and call it a ‘walk’, get a reality check. When walking, do it sincerely – maintain a good pace, make a discipline, wear the right shoes, choose a plain track and time yourself. Get going!
