The normal blood pressure range is from 100/60 to 140/90. But even in healthy people, after physical activity, such as walking and running, this figure may become slightly higher. This happens because blood circulation in the body increases sharply. You should only panic if the increased pressure, after the cessation of the factor that caused it, does not return to normal levels after some time. The permissible time for changed pressure due to external factors is 5 – 8 hours. If the indicators do not become normal for longer, then the risk of diseases associated with surges in blood pressure increases many times over.
The effect of physical activity on blood pressure
Light physical activity has a beneficial effect on human health. But even with simple actions, blood circulation increases, and pulse and blood pressure increase slightly. These indicators return to normal approximately 45 minutes after stopping the load. But a significant change in pressure due to stress indicates that the body is gradually losing its ability to adapt. Fluctuations in blood pressure by more than 50 points, even after serious physical exertion, are an alarming signal and a reason to seek medical help.
When walking, pressure tends to increase
In adulthood, the body reacts even to minor external factors, such as changes in weather or slight stress, and its ability to adapt decreases. As a result, after a walk, jumps in blood pressure may be observed. If such attacks are repeated with enviable regularity, then the person is diagnosed with hypertension.
Norms and deviations of blood pressure when walking
The gold standard for blood pressure is 120/80, but each person's body is different, so readings from 100/60 to 140/90 are also considered to be within the normal range. It is also normal to have a slight increase in readings after minor physical activity.
Within normal limits, blood pressure changes no more than 50 points above and no more than 20 points below the constant value. Walking increases blood flow, which is what causes an increase in heart rate and blood pressure. But 45 minutes after the end of the load, all indicators should return to normal. If changes in indicators occur in a larger range or they do not return to normal an hour after exercise, then experts talk about the presence of pathology or a deterioration in the functioning of the adaptation mechanism.
It is more difficult for overweight people, because their greater body weight makes it more difficult for them to walk, so their blood pressure levels fluctuate more. In this case, the situation is aggravated in the presence of vegetative-vascular dystonia.
Pressure norm
As a rule, if your health worsens, your blood pressure is always measured. To determine the standard blood pressure indicators, the Volynsky method is used. For people over 17 years of age, normal blood pressure parameters have been developed, taking into account individual characteristics - weight, height.
The norms of upper (systolic) and lower (diastolic) pressure are calculated using numbers - constant 109; 63; 0.5; 0.15; 0.1.
Let us use an example to show the calculation of standard blood pressure for a person 43 years old and weighing 75 kg:
- GARDEN: 109 + (43 x 0.5) + (75 x 0.1) = 138 units;
- DBP: 63 + (43 x 0.1) + (75 x 0.15) = 79 units.
We recommend reading: The small difference between systolic and diastolic pressure
The World Health Organization has established standard blood pressure values without taking into account age. You may not agree with this; age-related changes affect changes in pressure indicators.
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Table: WHO blood pressure classification
| Types of pressure | Upper pressure indicators, mm Hg. Art. | Indicators of lower pressure, mm Hg. Art. |
| Optimal | 100 — 120 | 60 — 80 |
| Normal | 120 — 130 | 80 — 85 |
| Normal + | 130 — 140 | 85 — 90 |
For different people, blood pressure levels can differ significantly; many people know the concept of “working pressure”. The same indicators may be normal for one person and excessive for another. Adjustments are made by age, weight, hereditary factors, and concomitant diseases. The indicators at which health and vitality characteristics are the best are the person’s working pressure.
Table: Dependence of blood pressure on a person’s age
| Age groups | Upper pressure, mm Hg. Art. | Lower pressure, mm Hg. Art. |
| From 16 to 20 years | 100 — 120 | 70 — 80 |
| From 20 to 40 years | 120 — 130 | 70 — 80 |
| From 40 to 60 years | Up to 140 | Up to 90 |
| Over 60 years | Up to 150 | Up to 90 |
Causes and provoking factors of increased blood pressure
Significant fluctuations in blood pressure during physical activity are caused by factors such as:
- The presence of vegetative-vascular dystonia;
- Functional disorders in the musculoskeletal system;
- Old age, as the walls of blood vessels become less strong and elastic;
- Osteochondrosis and hernia of some parts of the spine, due to deterioration of cerebral circulation;
- A sedentary lifestyle, in other words, lack of physical activity and physical inactivity. All this leads to the fact that even a light walk is stressful for the body, a person gets more tired and, accordingly, blood pressure changes more strongly;
- Tobacco smoking and alcohol abuse also significantly affect blood pressure and the condition of the vascular system.
Tobacco smoking contributes to significant fluctuations in blood pressure when walking
. In addition, strong fluctuations in blood pressure during mild physical activity can occur in people with weather dependence. This indicates that a person’s adaptive mechanisms are weakened, so the body acutely perceives changes in the environment and reacts more strongly to them.
It should also be taken into account that normal blood pressure readings for each person are influenced by such physiological factors as:
- Age;
- Body position in space;
- Body type;
- Gender.
In men and people with a strong build or who are overweight, the pressure changes more when walking. Typically, changes occur by 15–25 points if a person does not play sports. But within an hour everything returns to normal. But the persistence of changed indicators for several hours indicates the presence of pathology. Frequent repetition of this phenomenon is a reason to contact a specialist.
Among the non-pathological factors that contribute to the deterioration of adaptation mechanisms, there may be the following: incorrectly selected medications, errors in blood pressure measurement, increased emotionality or suspiciousness.
Blood pressure increases when walking - normal or pathological?
Movement is life and at the same time a physical load on the human body, which it cannot always cope with. This explains why blood pressure increases even in healthy people when walking. Let's get acquainted with the features of this phenomenon, its symptoms, and ways to normalize blood pressure.
Normal blood pressure at rest and when walking
Pressure at rest corresponds to the age norm: ideal –120/80 mm Hg. up to 50 years, 140/90 - after 50. Therapists, cardiologists, neurologists say that the norm when walking can be considered an increase in the systolic indicator within 50 units, and diastolic - 20. Anything that goes beyond the boundaries of these values indicates stress , disease or minimal adaptive potential of the patient.
Squat, large people are practically unfamiliar with blood pressure fluctuations during movement, but in men the upper level is always higher than in women. If half an hour after the end of the physical activity the pulse and blood pressure return to normal without outside help, there is no reason to worry. High numbers that persist for more than an hour suggest contacting a doctor.
Blood pressure surges that require medical advice
Blood pressure has the ability to change throughout the day. This is normal if the systolic and diastolic values are stable. Violation of the natural balancing of blood vessels leads to their jumps: from minimum to maximum and vice versa. This situation is dangerous, since the arteries may not withstand sudden changes, burst, and provoke the development of a heart attack or stroke.
Older patients are at risk for hypertension. For hypotensive patients, such changes threaten the development of hypoxia due to insufficient oxygen supply to the tissues. It is jumps in blood pressure that are a reason to consult a specialist, since without the exact cause of the pathology, its adequate treatment is impossible.
The benefits of walking for hypertension
Walking is an option for a healthy lifestyle and is a natural physical exercise. Blood pressure while walking is a biomarker of fitness or compensatory potential of the cardiovascular system. An increase in the upper or lower indicator during movement indicates insufficient dosed physical activity on the body.
Walking is healthier than spending time passively. They improve skin tone, reduce the risk of sudden death in the elderly, burn calories, fight insomnia, strengthen bones, stabilize hormonal balance, psycho-emotional mood, and prevent glaucoma and diabetes.
Walking also maintains optimal condition of the heart and blood vessels:
- the risk of acute conditions associated with surges in blood pressure is reduced;
- migraine headaches disappear;
- vascular tone, immunity, and the patient’s well-being increase;
- stress resistance increases;
- respiratory function is normalized due to intensive oxygen supply to tissues.
Walking is an excellent type of anaerobic training for a healthy person and a patient suffering from hypo- or hypertension. Doctors emphasize the advisability of different types of walking.
Dosed
The optimal way to improve health for patients with hypertension, hypotension, and other diseases of the cardiovascular system is dosed walking. It is especially indicated for rehabilitation after serious illnesses, surgical interventions, heart attacks, and strokes.
As a rule, such physical impact is short-lived and stimulates the functional potential of any internal organ. A sharp increase in effort is excluded, a gradual increase in distance, the time of movement is coordinated by the doctor.
Scandinavian
This type of walking involves the use of special sticks. Today it is the most effective, safe type of vascular training for patients of all ages, which guarantees:
- increasing myocardial contractility with a simultaneous decrease in arterial load;
- getting rid of extra pounds;
- stable psycho-emotional state, good mood;
- lowering blood cholesterol levels;
- stable decrease in elevated blood pressure by 9 units.
The first lessons take half an hour. Every 5 days their duration is increased by 10 minutes, up to an hour. This is the optimal training time.
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Sports
Here you need to monitor your blood pressure and monitor your posture. This “work” is not suitable for everyone; trained patients can move at a speed of 7 km/h, athletes – 15 km/h. The entire training process is subject to coaching control. Not only the speed of movement is important, but the length of the step, rhythm, and change of pace.
Ski
Ski trips are loved by many. This is a very useful type of natural vascular training that prevents the development of hypertension in patients of any age. But skis require some restrictions:
- the temperature should not exceed minus 10 degrees Celsius;
- snowfall and wind are a taboo for “travel” on skis;
- short distances are ideal, taking an hour of time with breaks (you can walk twice a day).
Compliance with all the rules of skiing brings joy and health, guaranteeing active longevity.
Contraindications
Despite the obvious benefits of walking for the heart and blood vessels, abuse of such physical activity can cause harm. Complete refusal from walking training is applicable only if negative symptoms appear. The choice of the type of physical activity is decided by the doctor. Contraindications to walking are well known:
- frequent pressure surges of unknown origin;
- ACVA – stroke;
- thrombosis of blood vessels of the lower extremities.
This helps the patient and physician reach the necessary consensus when choosing a payload.
Reasons for increased blood pressure while moving
The answer to the question of why movement causes an increase in blood pressure lies in the compensation mechanism. Even moderate walking constricts blood vessels, impairing blood flow to the organs. As a response, a rapid heartbeat occurs, the heart muscle sends more blood to the capillaries to compensate for the increasing hypoxia. If the walk takes more than 45 minutes, all indicators return to normal.
Only in patients with minimal adaptive capabilities does blood pressure remain high during movement. A number of provoking factors contribute to this: time of day, gender, age, body constitution, weather sensitivity, medication, psychosomatics, fitness. A significant jump in blood pressure is recorded with age-related changes, a sedentary lifestyle, and concomitant diseases.
Low Pressure Triggers While Walking
Low blood pressure after walking or dosed physical activity is not uncommon. This is explained simply: the body experiences overload and tries to save energy. This condition cannot be ignored, since its triggers can be a number of diseases:
- vegetative-vascular dystonia: the lumen of the vessels does not have time to adapt to the situation, hypotension occurs;
- heat stroke leads to a decrease in blood pressure to critical levels: less than 90/60;
- mitral valve prolapse;
- paradoxical hypertension at the onset of pathology;
- physical activity after a long absence from sports;
- weakness of the sinus node;
- angina pectoris with outcome in AMI.
All these conditions require medical intervention, sometimes emergency measures.
Diseases that provoke a pathological condition
Not only hypotension, but also pressure surges during movement can be caused by somatic pathology. Then consultation with a specialist is necessary to accurately diagnose the disease that caused the problem, since often such pathology indicates a danger to life and requires emergency care. The causes of hypertension are:
- thrombosis of deep or superficial vessels of the lower extremities;
- renal pathology with outcome in chronic renal failure (chronic renal failure);
- cerebrovascular accident;
- hormonal imbalance;
- stable hypertension of unknown origin;
- diseases of the musculoskeletal system.
The presence of these diseases is a reason for a thorough analysis of the patient’s compensatory capabilities when choosing physical activity.
Negative symptoms
Usually, any walking, subject to the doctor's recommendations, does not cause negative symptoms in patients. However, there is one category of people who react even to a leisurely walk with hypertension, shortness of breath, cyanosis of the skin and mucous membranes, tachycardia, and an increase in the volume of blood circulating through the vessels.
A change in posture and faster pace of steps are manifested by other signs:
- pre-fainting;
- migraine;
- chilling;
- weakness;
- swelling of the face;
- loss of sensitivity in fingers;
- inability to navigate in space.
The combination of such symptoms with vegetative-vascular dystonia suggests immediate seeking medical help.
Recommendations on how to normalize blood pressure, prevention
To stop blood pressure surges while moving, you should stop, catch your breath and change the speed of movement. Then, together with the attending physician, develop behavioral tactics. It is necessary to determine whether secondary or primary hypertension is provoked by movement. This will confirm or refute the increase in cardiovascular parameters, its systolic, diastolic or mixed nature, as well as complete clinical and laboratory testing of the patient.
If the diagnosis is established, the doctor will select an individual program for correcting the pathology using medications and other methods of therapy. In this case, you need to focus on certain rules in order to avoid the negative consequences of walking:
- move only measuredly, slowly;
- do not forget about the ban on sports or other walking without consulting a doctor or appropriate preliminary training;
- Walking every day is a natural workout for the cardiovascular system;
- gradually increase the load;
- move, periodically stopping and resting;
- the patient must know that a sharp deterioration in general condition with dizziness, visual and auditory disorders is a sign of a pre-stroke;
- Physical activity is contraindicated for pregnant women; it tones the uterus and can cause miscarriage or premature birth;
- taking antihypertensive drugs simultaneously with changes in blood pressure indicates incorrectly selected therapy or a minimum dosage that is not able to control blood pressure.
The correct speed of movement, from the point of view of doctors, is calculated using a special formula: the maximum pulse numbers minus the patient’s full age are multiplied by 0.65. The result is the permissible maximum load.
For example, maximum heart rate is 200. Age 45 years. Difference = 155. Multiply by 0.65, we get 100.75 or rounding, 101 steps. It is believed that 50 steps correspond to a speed of 3 km per hour. This means that we need to walk at a speed of 6 km per hour or cover 3 km in half an hour.
Prevention
Anaerobic natural exercise, which includes walking, is the best prevention of hypertension. It invigorates, lifts the mood, and after a few hours leads to a decrease in hypertension. The movement has a cumulative effect; it accumulates its positive effect on the heart and blood vessels over three months. But to consolidate success you need regularity. If you stop training, then after a month and a half there will be no trace of the cumulative effect.
Outdoor exercises promote the synthesis of endogenous vitamin D, which is of particular importance for normalizing blood pressure. To minimize high systolic or diastolic readings, you need to:
- calculate the correct diet with a limit on fried, fatty foods, small portions, and a predominance of fruits and vegetables;
- constantly monitor your weight;
- limit salt;
- exclude alcohol;
- avoid depression.
The rules are quite simple. Compliance with them does not require hyper-effort. But the benefits are obvious.
Characteristic symptoms
Diagnosing the onset of hypertension is not so difficult, the main thing is to be attentive to your health. You should pay attention to symptoms such as:
- Increased heart rate;
- Increased sweating. This is how the body tries to get rid of excess fluid;
- Dizziness and headaches;
- The appearance of black spots before the eyes;
- Surrounding objects may appear blurry.
The presence of concomitant diseases also increases the risk of hypertension. Among them are such violations as:
- Problems with the spine;
- Thrombosis of some vessels;
- Various hormonal disorders;
- Changes in vascular tone;
- Cerebral circulation disorders.
Ignoring problems and delaying seeking medical help can lead to aggravation of the situation and the development of new symptoms of hypertension, including nausea and vomiting. In addition, high blood pressure greatly increases the risk of strokes and heart attacks. Therefore, you should consult a doctor as soon as possible after detecting the first signs of a change in your condition.
Hypertension therapy
Drug therapy for hypertension is used when complications are possible, the presence of concomitant diseases and a persistent increase in blood pressure when walking and standing still up to 140 mmHg. Art. and higher.
There are 2 methods of drug therapy: one drug and complex treatment. In mild cases, with an uncomplicated first stage, a course of medication is prescribed for up to 3-4 months. For what increase in pressure when walking, drugs should be used, only the doctor decides.
Monotherapy
Single-drug treatment involves taking a medication with a diuretic effect. Monotherapy is recommended for mild stages of the disease; the use of diuretics allows you to remove excess fluid from the patient’s tissues. It is recommended to take thiazide diuretics.
The effect of these medications is confirmed by research and has proven effectiveness. Most often, Indapamide or its more modern analog Indap is used.
Multiple drug therapy
Complex therapy is used to treat grade 2 and 3 hypertension and a high risk of complicated patient conditions. This treatment method reduces the frequency of increases in blood pressure in the patient and combats the risk of adverse drug reactions.
The treatment regimen consists of diuretics (Indap and its analogues), calcium antagonists, a group of beta blockers and ACE inhibitors. If the prescribed course does not bring relief to the patient’s condition, it is necessary to change medications and continue treatment.
How to minimize blood pressure surges when moving
Problems with blood pressure due to physical activity are often harbingers of hypertension, so you need to consult a specialist as soon as possible, undergo the necessary diagnostics and prescribed treatment. The doctor will most likely recommend the use of various synthetic drugs in a certain dosage.
But if it is determined that this phenomenon is non-pathological in nature, or in addition to drug therapy, you can use various folk remedies that will help cope with unpleasant sensations.
Foods that can lower blood pressure include flax seeds, red pine cones, and more.
To prevent blood pressure from jumping up after walking, it is often enough to follow the following recommendations:
- It is necessary to walk in the fresh air every day;
- Walking speed should not be too fast. The appearance of shortness of breath will just lead to an increase in blood pressure. Therefore, it is better to walk at a comfortable pace;
- You can gradually increase the distance you walk each day;
- When walking, it is not the speed that is important, but the distance covered. To monitor this process, you can use a pedometer or a smartphone application.
Leading a healthy lifestyle has a beneficial effect not only on blood pressure, but also on the body as a whole. If the condition does not improve as a result of therapy and daily walks, then most likely the therapy was chosen incorrectly.
It is also important to remember that if pressure rises only after physical activity, and the rest of the time remains within the normal range, then the reason for this may be increased emotionality or error in measurements.
The benefits of physical activity for the body
Moderate loads are necessary for the human body. They strengthen the immune system and help muscles stay toned longer. But in order for sports to bring benefits and not harm, you should approach the exercises competently. First of all, you need to take into account the individual characteristics of the body and choose the most optimal sport. You can entrust this to an experienced trainer or look for options on the Internet, based on personal preferences, the strength of physical activity during training and your own well-being when reacting to classes. Indeed, now in most sections you can attend the very first lesson for free, so that a person can get an idea of whether he will like the chosen sport and whether he will be able to do it.
It has been proven that regular exercise has a positive effect on the state of the cardiovascular system, breathing is stabilized, and tissues are saturated with the necessary amount of oxygen.
Walking in the fresh air is one of the most beneficial types of physical activity. They are not tiring if you walk at a comfortable pace, but they help avoid problems associated with physical inactivity. And time spent in the fresh air reduces the risk of the onset and exacerbation of various chronic diseases, strengthens the immune system and has a positive effect on the condition of the heart and blood vessels. In addition, complexion improves, excess weight goes away, and sleep normalizes. Regular walking for 45 minutes a day significantly improves a person’s general condition. Walking at least 3 km a day reduces the risk of mortality in older men by 1.5 times. To normalize sleep, walking a couple of hours before going to bed is optimal.
In addition, walking is a type of exercise that has the least impact on the joints, so this sport is allowed for almost all people.
How does pressure change when walking?
The normal blood pressure range is from 100/60 to 140/90. But even in healthy people, after physical activity, such as walking and running, this figure may become slightly higher. This happens because blood circulation in the body increases sharply. You should only panic if the increased pressure, after the cessation of the factor that caused it, does not return to normal levels after some time. The permissible time for changed pressure due to external factors is 5 – 8 hours. If the indicators do not become normal for longer, then the risk of diseases associated with surges in blood pressure increases many times over.
The effect of physical activity on blood pressure
Light physical activity has a beneficial effect on human health. But even with simple actions, blood circulation increases, and pulse and blood pressure increase slightly. These indicators return to normal approximately 45 minutes after stopping the load. But a significant change in pressure due to stress indicates that the body is gradually losing its ability to adapt. Fluctuations in blood pressure by more than 50 points, even after serious physical exertion, are an alarming signal and a reason to seek medical help.
When walking, pressure tends to increase
In adulthood, the body reacts even to minor external factors, such as changes in weather or slight stress, and its ability to adapt decreases. As a result, after a walk, jumps in blood pressure may be observed. If such attacks are repeated with enviable regularity, then the person is diagnosed with hypertension.
Norms and deviations of blood pressure when walking
The gold standard for blood pressure is 120/80, but each person's body is different, so readings from 100/60 to 140/90 are also considered to be within the normal range. It is also normal to have a slight increase in readings after minor physical activity.
Within normal limits, blood pressure changes no more than 50 points above and no more than 20 points below the constant value. Walking increases blood flow, which is what causes an increase in heart rate and blood pressure. But 45 minutes after the end of the load, all indicators should return to normal. If changes in indicators occur in a larger range or they do not return to normal an hour after exercise, then experts talk about the presence of pathology or a deterioration in the functioning of the adaptation mechanism.
It is more difficult for overweight people, because their greater body weight makes it more difficult for them to walk, so their blood pressure levels fluctuate more. In this case, the situation is aggravated in the presence of vegetative-vascular dystonia.
Causes and provoking factors of increased blood pressure
Significant fluctuations in blood pressure during physical activity are caused by factors such as:
- The presence of vegetative-vascular dystonia;
- Functional disorders in the musculoskeletal system;
- Old age, as the walls of blood vessels become less strong and elastic;
- Osteochondrosis and hernia of some parts of the spine, due to deterioration of cerebral circulation;
- A sedentary lifestyle, in other words, lack of physical activity and physical inactivity. All this leads to the fact that even a light walk is stressful for the body, a person gets more tired and, accordingly, blood pressure changes more strongly;
- Tobacco smoking and alcohol abuse also significantly affect blood pressure and the condition of the vascular system.
Tobacco smoking contributes to significant fluctuations in blood pressure when walking
In addition, strong fluctuations in blood pressure during mild physical activity can occur in people with weather dependence. This indicates that a person’s adaptive mechanisms are weakened, so the body acutely perceives changes in the environment and reacts more strongly to them.
It should also be taken into account that normal blood pressure readings for each person are influenced by such physiological factors as:
- Age;
- Body position in space;
- Body type;
- Gender.
In men and people with a strong build or who are overweight, the pressure changes more when walking. Typically, changes occur by 15–25 points if a person does not play sports. But within an hour everything returns to normal. But the persistence of changed indicators for several hours indicates the presence of pathology. Frequent repetition of this phenomenon is a reason to contact a specialist.
Among the non-pathological factors that contribute to the deterioration of adaptation mechanisms, there may be the following: incorrectly selected medications, errors in blood pressure measurement, increased emotionality or suspiciousness.
Characteristic symptoms
Diagnosing the onset of hypertension is not so difficult, the main thing is to be attentive to your health. You should pay attention to symptoms such as:
- Increased heart rate;
- Increased sweating. This is how the body tries to get rid of excess fluid;
- Dizziness and headaches;
- The appearance of black spots before the eyes;
- Surrounding objects may appear blurry.
The presence of concomitant diseases also increases the risk of hypertension. Among them are such violations as:
- Problems with the spine;
- Thrombosis of some vessels;
- Various hormonal disorders;
- Changes in vascular tone;
- Cerebral circulation disorders.
Ignoring problems and delaying seeking medical help can lead to aggravation of the situation and the development of new symptoms of hypertension, including nausea and vomiting. In addition, high blood pressure greatly increases the risk of strokes and heart attacks. Therefore, you should consult a doctor as soon as possible after detecting the first signs of a change in your condition.
How to minimize blood pressure surges when moving
Problems with blood pressure due to physical activity are often harbingers of hypertension, so you need to consult a specialist as soon as possible, undergo the necessary diagnostics and prescribed treatment. The doctor will most likely recommend the use of various synthetic drugs in a certain dosage.
But if it is determined that this phenomenon is non-pathological in nature, or in addition to drug therapy, you can use various folk remedies that will help cope with unpleasant sensations.
Foods that can lower blood pressure include flax seeds, red pine cones, and more.
To prevent blood pressure from jumping up after walking, it is often enough to follow the following recommendations:
- It is necessary to walk in the fresh air every day;
- Walking speed should not be too fast. The appearance of shortness of breath will just lead to an increase in blood pressure. Therefore, it is better to walk at a comfortable pace;
- You can gradually increase the distance you walk each day;
- When walking, it is not the speed that is important, but the distance covered. To monitor this process, you can use a pedometer or a smartphone application.
Leading a healthy lifestyle has a beneficial effect not only on blood pressure, but also on the body as a whole. If the condition does not improve as a result of therapy and daily walks, then most likely the therapy was chosen incorrectly.
It is also important to remember that if pressure rises only after physical activity, and the rest of the time remains within the normal range, then the reason for this may be increased emotionality or error in measurements.
The benefits of physical activity for the body
Moderate loads are necessary for the human body. They strengthen the immune system and help muscles stay toned longer. But in order for sports to bring benefits and not harm, you should approach the exercises competently. First of all, you need to take into account the individual characteristics of the body and choose the most optimal sport. You can entrust this to an experienced trainer or look for options on the Internet, based on personal preferences, the strength of physical activity during training and your own well-being when reacting to classes. Indeed, now in most sections you can attend the very first lesson for free, so that a person can get an idea of whether he will like the chosen sport and whether he will be able to do it.
It has been proven that regular exercise has a positive effect on the state of the cardiovascular system, breathing is stabilized, and tissues are saturated with the necessary amount of oxygen.
Walking in the fresh air is one of the most beneficial types of physical activity. They are not tiring if you walk at a comfortable pace, but they help avoid problems associated with physical inactivity. And time spent in the fresh air reduces the risk of the onset and exacerbation of various chronic diseases, strengthens the immune system and has a positive effect on the condition of the heart and blood vessels. In addition, complexion improves, excess weight goes away, and sleep normalizes. Regular walking for 45 minutes a day significantly improves a person’s general condition. Walking at least 3 km a day reduces the risk of mortality in older men by 1.5 times. To normalize sleep, walking a couple of hours before going to bed is optimal.
In addition, walking is a type of exercise that has the least impact on the joints, so this sport is allowed for almost all people.
Healthy types of walking
There are several types of walking. Depending on the season and personal preferences, you can choose the best option.
Dosed walking
This variety is considered a natural form of physical therapy. For walking, you should choose smooth roads without slopes and start by walking 1 km per day, gradually increasing the distance to 3 km. This can be done once every 3 – 5 days in increments of 500 – 1000 m. If these loads are well tolerated, you can gradually increase the pace of walking and reduce the rest time. The speed can vary from very slow (70 steps per minute) to very fast (140 steps in 60 seconds). If after the next increase in pace there is a deterioration in health, then you should return to the previous speed. You cannot overload the body, otherwise even walking will do harm instead of good.
Race walking
Race walking is somewhat similar to running, but puts less stress on the joints. There are several features for this type of load:
- The speed of race walking is 130 – 200 steps per minute (this is a very fast pace, the distance covered is approximately 6.5 km per hour);
- During the process, one of the feet remains firmly on the ground at all times;
- The pitch is 90 – 120 cm;
- The supporting leg cannot be bent at the knee;
- The hands move quickly.
Race walking puts less stress on your joints
Nordic walking
This type of walking is carried out with the help of special sticks and uses all the muscles of the body, which has a beneficial effect on their condition and well-being in general.
Ski trips
Ski walking is only possible in winter in regions where there is sufficient snowfall. It will require special equipment, but it's worth it. After all, physical activity is also necessary in winter. In addition, you can get a boost of energy for the whole day, strengthen your immune system and reduce the risk of health problems.
Healthy types of walking
There are several types of walking. Depending on the season and personal preferences, you can choose the best option.
Dosed walking
This variety is considered a natural form of physical therapy. For walking, you should choose smooth roads without slopes and start by walking 1 km per day, gradually increasing the distance to 3 km. This can be done once every 3 – 5 days in increments of 500 – 1000 m. If these loads are well tolerated, you can gradually increase the pace of walking and reduce the rest time. The speed can vary from very slow (70 steps per minute) to very fast (140 steps in 60 seconds). If after the next increase in pace there is a deterioration in health, then you should return to the previous speed. You cannot overload the body, otherwise even walking will do harm instead of good.
Race walking
Race walking is somewhat similar to running, but puts less stress on the joints. There are several features for this type of load:
- The speed of race walking is 130 – 200 steps per minute (this is a very fast pace, the distance covered is approximately 6.5 km per hour);
- During the process, one of the feet remains firmly on the ground at all times;
- The pitch is 90 – 120 cm;
- The supporting leg cannot be bent at the knee;
- The hands move quickly.
Race walking puts less stress on your joints
Nordic walking
This type of walking is carried out with the help of special sticks and uses all the muscles of the body, which has a beneficial effect on their condition and well-being in general.
