How Daily Walks Can Lower Blood Pressure

High blood pressure or hypertension is a potential risk factor for heart disease. Lowering blood pressure to normal is necessary. Daily walks for seniors can help achieve this and have several other health benefits, including improving heart health, strengthening bones, and helping one maintain a healthy weight.

The guide below discusses the potential benefits of walking to a senior's heart health and tips on making walking enjoyable. 

How Walking Daily is an Easy Way to Improve a Senior's Overall Heart Health

Contrary to popular belief, exercise does not have to be complicated. An exercise like walking does the job as it is the easiest way to work out. No personal trainers or membership fees are required, making it a great alternative to working out in a gym. Walking can be done almost anywhere and at any time. Thus, it is ideal for seniors as they can go as fast or slow as they need depending on their fitness level. 

How Daily Walks for Seniors Can Help Lower Blood Pressure and Reduce the Risk of Stroke or Heart Attack

Walking is a great way to maintain overall health. With a 30-minute walk each day, seniors can increase heart fitness and boost endurance. Daily walks for seniors also strengthen the heart muscles, and a stronger heart can pump more blood effortlessly. Sequentially, the force on blood vessels decreases, thus lowering blood pressure. Furthermore, walking involves repetitive and rhythmic movements that get one's heart and blood vessels working. It elevates the heart rate and improves blood circulation, reducing the risk of heart attack and stroke.

Practical Tips to Make Walking Enjoyable and Beneficial

Here are some suggestions seniors can integrate walking into their routines:

Walk the Dog

Dogs offer the best companionship, and in addition, they give one the motivation to walk every day. However, always remember to keep the dog on its leash. If planning to walk in a park, check whether there are regulations that permit dogs. 

Walk With Others

Walking with other people makes it an enjoyable social activity. Seniors can try walking with a friend or schedule a regular family walk after dinner. 

Start Small

When getting started, set achievable goals. When overwhelmed by the thought of committing to walking every day, relax and take short walks. This may include splitting a 30-minute walk into three 10-minute sessions to help build up strength and avoid boredom. 

Have Proper Walking Attire

If walking outdoors, wear comfortable shoes and clothes. The wrong type of shoe can cause blisters, foot pain, and injuries. Dress appropriately for the weather. If it is sunny, choose loose-fitting clothes. Remember to carry sunscreen and sunglasses to avoid sunburn.

Find the Right Walking Path

Instead of walking on concrete slabs, seniors can walk on sand or grass. This is because grass helps absorb the impact. When walking on concrete surfaces, more shock is absorbed through the knees. Seniors should choose walking paths suitable for their fitness level and avoid slippery paths as much as possible.

Try Other Alternatives

Take the stairs instead of the escalators. Walk to the local grocery stores instead of driving. While at it, have a favorite playlist to listen to when going for walks. It helps reduce boredom and uplifts one's mood. 

Need Companion Services?

If you are looking for companion services as you go for your daily walking routines, our caregivers are here to help. Senior Helpers Akron-Summit offers in-home services in Akron, Medina, Wadsworth, Barberton, and Summit County. Contact us for more information.