Walk Your Way to Lower Blood Pressure
by Healthy Starts Made Simple
You hit the snooze button one too many times this morning, got handed a new project at 4:45 p.m. or used up your lunch break buying a gift for a friend. No matter the reason, many people have a hard time finding a solid 30-minute window to exercise.
That's the number of minutes experts recommend we get our hearts pumping each day in order to maintain our overall health. 
Here's the good news: It turns out that quick, 10-minute workouts sprinkled throughout your day may be even more beneficial for your heart health than one half-hour sweat fest.
In studying the health effects of shorter workout sessions, researchers from Arizona State University assigned one group three 10-minute walks a day and another group a single 30-minute walk. They found that doing multiple mini-sessions is a smarter strategy for blood pressure control: The 10-minute-at-a-time exercisers not only reduced their systolic blood pressure (that's the top number) during the day and evening (similar to the 30-minute group) but also continued to benefit from a lower BP the following day. 
Why do these shorter strolls yield a longer-lasting benefit? Walking -- even for a short period -- lowers blood pressure after each bout, so you wind up with a more pronounced reduction by walking three times each day compared with just one. To reap the greatest decrease, walk at a quick pace. That means you should be able to keep up one end of a conversation with some moderate huffing and puffing.
If you haven't exercised before or it's been a while, talk to your doctor before starting a new fitness routine.
Here are some ideas for fitting in those 10-minute walking breaks throughout your day:
Suggest a walk-and-talk meeting to discuss a project(chances are your co-workers could use an excuse to break away from their desks too).
On your lunch break
You have got to stop to eat at some point, so why not brown-bag it to save time at the lunch counter? Then use those 10 minutes you save by walking around the building or up the stairwell.
Before your coffee date
Plan to arrive early so you can do a few laps around the block.
After work but before dinner
Walk while the chicken is in the oven.
When it's time to call your parents or kids at college
Don your ear buds, pocket your cell phone and hit the sidewalk.
In the parking lot
Yes, it may sound cliché, but parking a little bit out of the way counts too!
Note: These tips are most beneficial when combined with a heart-healthy diet low in saturated fat and cholesterol and rich in fruits, vegetables and grain products that contain some types of dietary fiber. [3, 4]
Effects of fractionized and continuous exercise on 24-h ambulatory blood pressure.
Med Sci Sports Exerc. 2012 Dec;44(12):2270-6.
2. American Heart Association: Getting Started: Tips for Long-term Success
3. World Health Organization: Diet and Physical Activity: A Public Health Priority
4. Mayo Clinic: Eating and Exercise:http://www.mayoclinic.com/health/exercise/HQ00594_D/METHOD=print
- The Best Diets To Shed The Pounds
- Why Our Kids Are Coming in Last Place
- The Secret to High Intensity Training
- Ultimate List of Gym Bag Essentials
- Playground Workouts
- How to Fight Workout Fatigue
- Yoga Poses for Detoxing, Energy and Stress Reduction
- How to Stay Fit At Work
- Easy and Fun Ways to Add Intensity to Your Workouts
- Yoga Moves You Can Do Without Leaving Your Bed
- Try Out These Exercises to Avoid 'Tech Neck'
- How to Boost Your Metabolism and Stop Derailing Your Diet
- Your Best Pre-Workout Foods
- Fun Outdoor Exercises You Don't Need Equipment For
- Steps to Prep for Outdoor Exercise
- The Best Stretches to Add to Your Workout
- Five Foods to Help Build Muscle
- Foods to Add to Your Diet Now
- Fall into Fitness
- How to Host a Fabulous Fitness Party
- Baseball-Inspired Workouts for Your Best Beach Body
- The Best Fitness Trackers for Your Sport
- Best Recovery Drinks
- Walk Your Way to Lower Blood Pressure
- How I Reached My Dream Weight
- Stay Busy, Stay Young
- Running With Your Dog
- The Exercise Conundrum
- Running With Your Dog
- Your Stay-At-Home Workout
- Banish Belly Fat for Good
- Pre- and Post-Workout Food for Maximum Results
- Running + Yoga: A Winning Combination
- 4 Workout Routines You Can Do During Your Lunch Hour
- How to Start a Swimming Routine
- Setting Fitness Goals That Work With a Busy Schedule
- Should You Join a Running Club?
- 5 Group Fitness Classes to Try Now
- 5 Best Fitness Apps
- The Exercise Conundrum
- Diet vs. Exercise: What if You Can't Find Time for Both?
- The Best Type of Exercise for Your Personality
- 6 New Fun Exercise Trends to Try Now
- Strength Training for Women: Exercises to Look Lean and Toned
- 4 Family-Friendly Workouts
- Take a Stand Against Sitting
- When Your Body Fights Weight Loss
- A Beginner's Guide to Running
- Yoga Cures for 5 Common Health Woes
Article: Copyright © 2018, Studio One.
Fitness & Exercise - Walk Your Way to Lower Blood Pressure