Jogging and walking: the safest and most effective aerobic exercises for people with high blood pressure

4. What are the benefits of jogging for people with high blood pressure?

Jogging is one of the most economical and effective aerobic exercises for lowering blood pressure. It does not require a formal venue or expensive equipment; all you need is a pair of running shoes.

The benefits of long-distance running are well-known, which is why more and more people with high blood pressure are participating in jogging.

Jogging can help with weight loss, improve cardiopulmonary function, lower blood lipids, promote blood circulation, dilate blood vessels, lower blood pressure, and reduce the incidence of hypertension complicated by heart, brain, and kidney diseases.

The maximum heart rate of hypertensive patients during jogging can reach 120 to 136 beats per minute. Long-term adherence to exercise can lead to a steady decrease in blood pressure, a stable pulse, enhanced digestive function, and reduced symptoms.

Jogging is suitable for patients with mild to moderate hypertension, or for the prevention of coronary heart disease, hypertension, hyperlipidemia, or for weight control or to maintain general health.

Patients with hyperlipidemia, suspected coronary heart disease, or coronary heart disease whose symptoms are under control can cautiously use jogging as a treatment method.

**5. How should people with high blood pressure perform jogging?**

Running time can be gradually increased from short periods, with 15 to 30 minutes being ideal.

Go slowly, don't run fast.

People with coronary heart disease should not run long distances to avoid accidents.

Before engaging in jogging, an exercise electrocardiogram (ECG) test should be performed to check cardiac function and blood pressure responsiveness to exercise.

Anyone who runs should pay attention to perseverance and gradual progress, and especially pay attention to controlling the amount of exercise.

In other situations, one should overcome "inertia" and persist in exercising.

Older adults must pay special attention to warm-up and cool-down exercises.

Before each running session, perform static stretching exercises to improve flexibility and range of motion in your joints, thereby reducing the risk of sports injuries.

When running, it's also important to control your maximum exercise volume.

It is best to determine the maximum exercise volume based on the highest pulse rate (maximum heart rate) during running.

6. What are the benefits of walking for people with high blood pressure?

Taking a walk means walking leisurely and at a relaxed pace.

This medication can be used for patients with various types of hypertension.

After taking a long walk, diastolic blood pressure can drop significantly, and symptoms can improve accordingly.

Walking can be done in the morning, at dusk, or before bedtime, and the duration is generally 15 to 50 minutes, 1 to 2 times a day. The speed can be determined according to each person's physical condition.

Taking a walk outdoors in a place with fresh air is a simple and easy way to prevent and treat high blood pressure.

Walking is suitable for people of all ages, and is especially helpful for older people.

Because of their poor physical condition, weak muscles, and sluggish joints, this simple, light, gentle, and effective way of exercising is more suitable for them.

Taking a walk and breathing steadily and rhythmically, increasing the speed and depth of your breath, not only satisfies the oxygen needs of your muscles during exercise, but also trains and improves the function of your respiratory system.

In particular, the increased range of motion of the diaphragm can enhance the function of digestive glands; the movement of abdominal muscles massages the gastrointestinal tract, which helps with food digestion and absorption, and can also prevent and treat constipation.

7. Why is walking considered the best form of exercise?

Recent scientific research shows that appropriate and effective walking can significantly lower blood lipids, lower blood pressure, prevent atherosclerosis, and prevent coronary heart disease.

Walking can not only improve physical health for people with high blood pressure, but it can also help treat the disease.

Walking is a magic weapon for fitness and anti-aging. It is the only effective exercise method that can be maintained throughout one's life, and it is the safest and gentlest form of exercise.

A study compared electrocardiograms of two groups of middle-aged people. The incidence of "ischemic abnormalities" on electrocardiograms in the walking commute group (walking for more than 20 minutes) was one-third that in the car-commuting group.

The reason is that walking has an indirect massaging effect on the internal organs.

When walking, to adapt to the needs of exercise, the myocardium contracts more strongly, the blood output increases, and the blood flow accelerates, which has an indirect massaging effect on the heart and can prevent and treat weakened heart function.

**8. How can walking achieve the therapeutic effect of treating high blood pressure?**

You can start walking at a pace of 70 to 90 steps per minute, and continue walking at 3 to 4 kilometers per hour for 10 minutes.

It is mainly suitable for hypertensive patients who do not have a habit of exercising as an adaptive exercise process.

You can gradually increase your pace or walk on slopes.

In China, the application of medical walking (walking on flat ground plus walking up and down small hills) to treat hypertension has achieved good results.

9. What are the principles of walking exercise?

(1) Persist.

The key to walking exercise is consistency. Walking is the simplest and most convenient exercise, requiring no special location and can be done all year round.

Integrate it into your life and nature, and exercise in a relaxed and joyful way.

Walking home, taking the stairs, and going on outings are all good ways to exercise; only by persisting will you see results.

(2) Orderly.

Proceed gradually, don't go too fast at the beginning, gradually increase the time and speed.

People who are inactive, have heart disease, or are over 40 years old can start only slightly faster than usual.

After a week, the body gradually adapts, and the exercise time can be extended, and the walking speed can be gradually increased.

(3) Moderate.

It is important to note the "three threes": Hypertensive patients should walk at least 3 kilometers and 30 minutes every day; depending on individual circumstances, the amount of exercise per day can be divided into 3 sessions of 10 minutes each; and the "one five": exercise at least 5 days a week.

The "One Seven" walking method can prevent disease and improve health if you achieve 70% of the required progress.

**10. What precautions should be taken when performing walking therapy?**

Walking therapy is a test of one's own load-bearing capacity; as long as you feel good while walking, that's enough.

Breathing should be rhythmic, and the rhythm of walking should be consistent.

If you experience shortness of breath or chest tightness, you should rest immediately or slow down your walking pace.

An increase of 15 to 20 beats per minute in pulse rate is normal.

Normally, the pulse should return to normal 15 to 20 minutes after walking.

If the systolic blood pressure decreases and the diastolic blood pressure increases, especially if accompanied by a rapid pulse, it indicates a high level of physical exertion, and the amount of exercise should be reduced.