Walking is an easily accessible exercise that may help lower blood pressure. This exercise doesn't require any special equipment or training. One can perform it anywhere, making it a convenient way to improve overall health.

According to the Centers for Disease Control and Prevention [1], walking is a great way to prevent high blood pressure. In fact, walking for just 30 minutes every day can help to lower blood pressure. Walking also helps to improve other health conditions, such as heart disease, stroke, and diabetes, which are all linked to high blood pressure.

Another study by the National Library of Medicine on sedentary adults [2] showed that six months of supervised walking produced significant results in lowering blood pressure. The study found that those who walked for 30 minutes a day lowered their systolic and diastolic blood pressure by an average of five millimeters of mercury (mmHg).

Keep reading to learn the benefits of walking for high blood pressure.

What is blood pressure?

Blood pressure is the pressure of blood pushing against the walls of blood vessels in the body. Blood pressure is measured in millimeters of mercury (mmHg).

There are two types of blood pressure: systolic and diastolic. Systolic pressure is the force exerted when the heart beats and circulates blood through the body. Diastolic pressure is the force exerted when the heart rests between heartbeats.

Normal blood pressure is a systolic pressure reading of about 120 mmHg and a diastolic pressure of about 80 mmHg. High blood pressure is a systolic pressure of 140 mmHg or higher and a diastolic pressure of 90 mmHg or higher.

How does walking help to lower blood pressure?

A recent study found that participants who walked moderately for 30 minutes [3] daily experienced a significant drop in their systolic and diastolic blood pressure readings.

Physical activity, like walking, increases blood flow, helps the heart to work more efficiently, and reduces blood vessel stiffness. This could explain why walking may lower blood pressure. 

Another possible explanation involves the circulatory system, which transports blood throughout the body. During physical exercise like walking, muscles have a higher demand for oxygen.

The body responds to the higher demand by increasing the heart rate to pump more oxygenated blood to the muscles. This process increases blood flow and blood pressure temporarily, while relaxing the blood vessels over time.

Additionally, walking can help reduce stress, and therefore may reduce blood pressure. Stress increases blood pressure.

How long does a person need to walk to lower blood pressure?

Walking a moderate distance can have a significant impact on blood pressure. A brisk walk for at least 30 minutes a day lowers blood pressure by an average of four mmHg on blood pressure readings.

The walking time required for effective results depends on a few factors, such as:

• The starting blood pressure readings.
• Any underlying disease that causes high blood pressure.
• The length of the walk.
• How often a person walks.

It’s best to walk at a moderate pace and only increase one’s pace and distance gradually over time. Strenuous walking or a dramatic increase in the distance or speed could overwork the heart.

Is blood pressure higher when walking?

Yes. Blood pressure usually increases when walking, but returns to normal at rest. Some studies [4] show that walking causes an increase in systolic blood pressure.

There are a few reasons blood pressure increases during exercise, including walking. First, the muscles need more oxygen when one walks, so the heart works harder to pump oxygenated blood to enhance muscle performance. The results produce a surge in blood pressure.

Exercise also causes a temporary increase in the body's adrenaline levels. This hormone can cause an increase in blood pressure when walking.

Even though blood pressure increases while one is walking, over time exercise reduces blood pressure.

Benefits of walking for high blood pressure

Walking for a few minutes daily can significantly reduce high blood pressure and boost cardiovascular health.

High blood pressure is a significant risk factor for heart attacks, strokes, and other cardiovascular diseases. However, walking is a great way to reduce the risk of these diseases by increasing the heart rate and blood flow for a healthy body.

Besides lowering blood pressure, walking can also reduce cardiovascular risk factors like cholesterol levels, body weight, and blood sugar levels. So, walking is a great way to improve blood pressure and overall health.

How walking can be part of a daily routine

Exercise is important for the overall health of the body, but sometimes it's hard to incorporate it into one’s busy life. However, walking is excellent exercise because it doesn't require much time or equipment and is something one can do almost anywhere.

Below are some tips to make walking part of a daily exercise routine.

1. Set a goal.

Whether walking for 30 minutes or five miles a day, setting a goal can help people stay on track.

2. Find a walking companion.

Having a friend, family member, or pet to walk with can provide motivation, create social interaction, and make walking more enjoyable. After all, it's easy to accomplish walking goals with a companion's support.

3. Make it a habit.

Try to walk at the same time daily, and soon it will become a part of a daily routine.

4. Incorporate other activities.

For anyone with trouble sticking to a walking program, try walking instead of driving to errands or taking a break at work to walk.

5. Get the right gear.

Have comfortable shoes and weather-appropriate clothing to walk anywhere without worrying about the weather.

Making walking a part of a daily routine can help address conditions associated with high blood pressure and improve overall health.

When to see a doctor about high blood pressure concerns

Walking may help lower high blood pressure. It’s also a simple and easy way to get active and reduce stress. You can plan to make walking part of your daily routine and enjoy its many benefits.

If you have high blood pressure and want to know if you should incorporate walking into your daily lifestyle, you should see a doctor. A HealthTap Primary Care doctor can provide advice and a customized treatment plan for high blood pressure. Book an appointment with a HealthTap doctor from the comfort of your home.