Blood Pressure and Weight Control by walking
Walking briskly just three times a week for 30 minutes results in weight loss and improved fitness and cardiovascular health, according to research published in the Journal of Epidemiology and Community Health.
Current guidelines recommend:
They found that systolic blood pressure fell by 5 mmHg in the three-day walking group but no effect was noted on diastolic pressure; in the five-day group systolic pressure fell by 6mmHg and diastolic by 3 mmHg. As well, waist and hip size fell significantly in both walking groups. Strangely, while the three-day-a-week walkers lost weight, the five-day walkers did not. Total cholesterol-to-HDL ratio also decreased significantly in the three-day group, and functional capacity increased in both groups, whereas the non-walking group showed no changes in any measurement.
The results are encouraging, especially for people who don’t have time or don’t want to exercise five days a week. In addition, it is important to remind our patients that everyone-regardless of their health risks- should be encouraged to eat a healthy diet, rich in fruits, vegetable, and whole grains, and to undergo an annual physical exam.
For Insidermedicine in Depth, I'm Maria Radina.
Source: Insider Medicine Canada
Current guidelines recommend:
- 30 minutes of regular exercise five days a week to reduce the risk for cancer and cardiovascular events
- Moderate to vigorous activity for at least 45 minutes on five or more days per week may further reduce the risk of breast and colon cancers and also may reduce the risk of kidney, endometrial, and esophageal cancers
- The exercise can be moderate in effort and can be broken up into smaller time periods, and therefore it is within the reach of nearly everyone
They found that systolic blood pressure fell by 5 mmHg in the three-day walking group but no effect was noted on diastolic pressure; in the five-day group systolic pressure fell by 6mmHg and diastolic by 3 mmHg. As well, waist and hip size fell significantly in both walking groups. Strangely, while the three-day-a-week walkers lost weight, the five-day walkers did not. Total cholesterol-to-HDL ratio also decreased significantly in the three-day group, and functional capacity increased in both groups, whereas the non-walking group showed no changes in any measurement.
The results are encouraging, especially for people who don’t have time or don’t want to exercise five days a week. In addition, it is important to remind our patients that everyone-regardless of their health risks- should be encouraged to eat a healthy diet, rich in fruits, vegetable, and whole grains, and to undergo an annual physical exam.
For Insidermedicine in Depth, I'm Maria Radina.
Source: Insider Medicine Canada
Labels: blood pressure control, health recommendations, walking, weight loss
