Hate long workouts? Short walks can provide benefits

If you need to lower you blood pressure but enjoy a long workout about as much as going to the dentist, some new medical findings may be just the thing for you. Three or four short, brisk walks throughout the day can be more helpful to people watching their blood pressure than one continuous bout of exercise, Indiana University researchers report.

"The biggest problem for most people is they don't have the time," said Janet P. Wallace, professor in the Department of Kinesiology at the IU School of Health, Physical Education and Recreation. "You might think, 'I don't have the time to go to the gym or work out for 40 minutes, but I might have the time to do 10 minutes here, 10 minutes here and another 10 minutes here.' Four 10-minute walks would be ideal."

Uncontrolled, high blood pressure can increase a person's risk for heart attack, heart failure, kidney failure, stroke and blindness. More than 45 million people in the United States are thought to have prehypertension, an elevated blood pressure level that typically progresses to hypertension or high blood pressure, which is treated only with diet and exercise.

Wallace's study compared the effect of four short, brisk walks on a treadmill to one long walk, concluding that while both forms of exercise lowered blood pressure, the positive effects of the four short walks lasted longer.

Lower blood pressure levels lasted for around 11 hours in people who took four 10-minute walks, compared to seven hours for those who walked continuously for 40 minutes.

The level of the drop in blood pressure associated with these short walks has been reported to substantially reduce mortality and to reduce the incidence of stroke and coronary heart disease.

"We had no idea the short bouts would be better," Wallace said. "Most studies found in the literature report the long, continuous session as more effective for many variables."

Briefer sessions should be easier to fit into many people's hectic schedules and may even tire you out less than one longer exercise period.

The new IU study involved 15 men and five women who averaged 47 years of age and had prehypertension. Wallace's findings appeared in a recent issue of the Journal of Hypertension.

Of course, before starting any exercise regimen, it's always good to consult your doctor, especially if you have any preexisting health condition.

For more information and research on health and exercise, visit IU's School of Health, Physical Education, and Recreation online at www.hper.indiana.edu.

This story is provided by State Point Media.