About 30 days ago I sat in a doctor’s waiting room waiting for my six month check up. A year earlier I had been prescribed a small dose of blood pressure medicine to manage my blood pressure. From periodic pressure readings, I knew my blood pressure had been rising recently. A nurse confirmed my bp was high. I knew what was coming, they were going to prescribe a higher dose of BP medicine. Would they need to increase my meds again next year, and what about the year after that?
I had given up on cardiovascular exercise earlier in the summer. I didn’t want to subject my knees and hips to jogging anymore. I didn’t plan to run anymore 5ks so why keep jogging? I questioned whether or not walking would give me any cardio benefit. Besides, I considered myself active. On work days I averaged 10,000 steps on my Fitbit.
However, In the last 90 days (minus any cardio) my resting pulse had risen significantly as had my BP. To make matters worse, I was coping with a stressful family medical situation. I am grateful my doctor didn’t overreact. He calmly recommended the D.A.S.H. diet, some cardio, and said losing a handful of pounds would make a big difference.
It was time to draw a line in the sand. The next day I started walking for at least 20 minutes a day. I focused on trying to keep my pulse in the cardio range, 110 to 130 beats per minute as defined by my Fitbit. I also started making better choices on the food I ate to lower my salt intake.
The results have been noticeable. In just a little over 30 days my resting pulse has fallen almost to what it was when I was jogging almost 90 days. ago My BP has fallen below my doctor’s suggested ideal range (that’s with taking my BP meds). I have also shed a couple of pounds in the process. My Fitbit now declares I have excellent cardio vascular health! Cardio walking for 30 minutes or more a day 4 or more times a week does make a huge difference!