Hypertension (high blood pressure) can increase your risk of potentially life-threatening conditions such as cardiovascular (heart) disease and stroke. So, it’s important to keep it in a healthy range.
Studies show walking is an easy and effective way to prevent and manage blood pressure.
Keep reading to learn more about the health benefits of walking and how it impacts blood pressure levels below—or skip ahead to the bottom line.
Walking at moderate intensity can improve your cardiovascular fitness. Moderate-intensity exercise occurs when your heart beats faster and your breathing is a bit heavier than normal, but you can still talk during movement.
Studies have found that walking can improve arterial stiffness, which improves the body’s circulatory system (also called the cardiovascular system).
Walking has also been shown to lower cortisol (the stress hormone). Lower levels of cortisol are associated with a reduced risk of heart disease. While exercise may increase cortisol, researchers speculate that medium—to high-intensity walking may create an adaptive response to stress that could decrease cortisol over time.
Multiple studies show that moderate-intensity walking reduces both systolic and diastolic blood pressure.
Hypertension happens when systolic blood pressure measures above 140 mm Hg or when diastolic blood pressure measures above 90 mm Hg. This can increase the risk of heart disease and stroke.
Whether you want to keep your blood pressure under control or need to lower it, daily walks can be a simple way to support your health.
It is recommended to get 150 minutes (2.5 hours) of moderate physical activity per week.
Most people divide this into 30 minutes five times a week, but it could also be 50 minutes three times a week, according to Gina Lundberg, MD, FACC, FAHA, clinical director at Emory Women’s Heart Center and professor of medicine at Emory University School of Medicine.
Walking is a popular form of exercise that increases energy and improves focus and sleep. It’s also an easy way to reduce your risk of serious health conditions such as heart disease, stroke, diabetes, and cancer.
The American Heart Association notes that any type of movement is beneficial for lowering blood pressure, but walking is the simplest form of exercise to try first.
While high-intensity exercise such as running, cycling, or hiking uphill are also beneficial for blood pressure, walking at a moderate pace is enough to reap the benefits.
To maximize the blood pressure benefits of walking, there are a few expert-backed tips you can try:
- Take a few shorter walks throughout the day. “Not everyone can do 30 to 45 minutes continuously,” said Lundberg. “Taking shorter 10- to 15-minute walks two to three times a day is just as beneficial.”
- Add extra steps to your day. Research shows that adding 3,000 extra steps per day can help lower blood pressure, especially for people who are sedentary (inactive) most of the day.
- Exercise daily. Moderate-intensity walking has been shown to improve blood pressure over a 24-hour period and help prevent peaks in blood pressure on sedentary days.
- Set a reminder to move once every hour. Short bouts of walking or movement have been shown to improve blood pressure, especially if you sit for long periods during the day. To combat a sedentary lifestyle, Sabharwal recommends setting a reminder to move once every hour.
High blood pressure has been called the “silent killer” because symptoms are not always noticeable at first. It’s important to keep blood pressure in check because the signs and symptoms of high blood pressure may not show up until it’s considered a medical emergency.
If you experience any signs of dangerously high blood pressure, visit your nearest emergency room (ER) for treatment.
Walking is a popular and easy form of exercise that can help lower high blood pressure. It’s also a great way to maintain normal blood pressure levels and reduce your risk of chronic (long-term) diseases such as cardiovascular disease, cancer, and stroke.
It is recommended that you get at least 150 minutes of physical activity every week. Every little bit counts, so whether you enjoy longer walks or prefer shorter bursts of exercise throughout your day, daily walks are a proven way to lower blood pressure.
