Take A Walk, Drink A Special Kind Of Tea, Smell A Hibiscus.
If you don’t have time to walk for thirty minutes or more, break your walks into ten minutes segments. Researchers from Indiana University found that participants in a study could reduce their blood pressure for ten to eleven hours by taking four ten minutes walks over a several hour period. Their report in The Journal Of Hypertension also stated that those who took the shorter, more frequent walks, were able to keep their blood pressure lowered for about three hours longer than another group who walked nonstop for forty minutes. Fifteen minutes of exercise was also noted as being nearly as beneficial in lowering blood pressure as a thirty minute workout.
Another factor, and from other research findings, may be that if we break up our long sessions into shorter segments at work, taking a break every hour or more often, we can lower both our blood pressure and our stress levels. Stress is a known contributor to elevated blood pressure.
By adding something new to your walk, like walking a different route that offers more of a challenge, adding a flight of stairs or walking in sand, you’ll keep the walks from becoming boring and increase your fitness at the same time. In one limited study, women who slightly increased their walking speeds for fifteen minutes, increased their card health by seven percent.
Fat cells, especially around the waist, increase the risk of diabetes and heart disease. In a study at Wake Forest University forty-five obese women participated in a twenty week study. All were put on the same diet, customized to who they were. Two-thirds of the women walked three times a week for fifty-five minutes at a slow pace or thirty minutes at a faster pace. At the end of the twenty week period all had lost weight, about twenty-five pounds, but the walkers had reduced their fat cells by 19%. The non-walkers had no appreciable fat cell loss. The walking speeds ranged from two MPH for the slower group and up to four MPH for the faster ones.
University of Wisconsin researchers found that regular physical activity lowered the risk of age-related macular degeneration (ARMD) by as much as seventy percent. Their theory is that exercise helps control inflammation and blood vessel abnormalities that are related to ARMD.
While on a walk take time to stop and smell the hibiscus. Hibiscus tea has been used for centuries as an herbal remedy for high blood pressure. Recent research has proven it to be effective. Fifty-four participants, all over the age of fifty, and all on blood pressure medication, were given either hibiscus or regular tea to drink one hour before having their blood pressure taken. After twelve days, those who drank the hibiscus tea had an average drop in systolic blood pressure of 11.7% and a 10.7% drop in diastolic blood pressure below their readings at the beginning of the study. Those drinking regular tea had no such lowering of blood pressure. All participants stopped taking their blood pressure medication one week prior to the study.