To take care of your heart, walk for thirty minutes a day

According to one study, women who took 30 minutes of brisk walking per day had a significantly lower risk of developing hypertension.

The sedentary lifestyle is an enemy to fight. You don’t need to spend hours and hours of physical activity to stay fit, a study by researchers at the University of Buffalo explains. They found that women who walked at a moderate pace for 30 minutes a day had a lower risk of developing hypertension. The findings were published in the November issue of the journal Hypertension.

Still on the subject of sedentary lifestyles, another study reveals that too much time spent sitting or lying on the sofa correlates with a greater risk of hospitalization for heart failure. This second research involves 80,000 women. Specifically, women who spent more than 9.5 hours a day sitting or lying down had a 42% higher risk of developing heart failure over the nine years.

Two studies but one message, as summarized by Michael LaMonte, PhD, research associate professor in epidemiology at the School of Public Health and the Health Professions at UB: “Sit less and walk more for your heart health“In detail, the first study found that brisk walking for 150 minutes or more per week was associated with a lower risk of hypertension in older women.

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A regular walk

In total, the researchers evaluated the association between walking and the incidence of hypertension in 83,435 postmenopausal women between the ages of 50 and 79. “Our work adds to a growing body of evidence that you don’t necessarily have to be a jogger or cyclist to experience the health benefits of physical activity.“Said Connor Miller, first author of the hypertension article. And to top it off:”Even just taking regular walks can have a significant impact on important risk factors for cardiovascular disease, in this case blood pressure. This is especially important for older adults, as walking is an activity accessible to all ages.“.

After controlling for socio-demographic, lifestyle and clinical factors, the researchers observed a significantly lower risk of hypertension of 11% and 21% in postmenopausal women who reported higher walking volume and speed. In contrast, walking too slowly was associated with a 5% to 8% higher risk of hypertension than non-walkers. It is never too late to take care of your health: “Even among women who initially had blood pressure levels near the threshold for hypertension, walking volume and speed were still associated with a lower risk of developing hypertension later on.“.

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