Walking is an effective way to lower blood pressure and improve overall health. Studies have shown that people who use walking as a workout for three months have improved systolic blood pressure (the top number, measuring the pressure in the arteries as your heart beats).
How Walking Lowers Blood Pressure
Walking is an accessible way to get active and lower blood pressure. It can be done almost anywhere, including on a treadmill, outdoors, or around the home.
Walking and other exercise lower blood pressure by strengthening the heart. The heart pumps blood throughout the body more effectively when it is stronger. This, in turn, causes the body's blood vessels to have less resistance, which lowers overall blood pressure.
The benefits of walking do not stop at lowering blood pressure. The other benefits include:
- Helps manage
- Improves cognition
- Improves sleep quality
- Lowers stress
- Promotes bone health and reduces the risk of osteoporosis (loss of bone mass and bone mineral density)
- Strengthens the heart
- Supports mental health by reducing anxiety and improving mood
Timing of Decreased Blood Pressure Reading
Numerous external and intrinsic factors can affect blood pressure readings. Nervousness, eating a meal, drinking caffeine, and exercise can all affect blood pressure.
It's important to know how and when to take a blood pressure reading after walking to avoid getting falsely elevated numbers.
According to the Centers for Disease Control and Prevention (CDC), wait at least 30 minutes after exercise before taking a blood pressure reading.
Exercise and walking have been shown to cause an immediate reduction in systolic blood pressure. This is called postexercise hypotension and is not typical. This reduction can be seen for almost 24 hours after exercise and is noticed more in people with higher blood pressure. Consistent exercise and walking will cause a longer, more sustained blood pressure reduction.
How to Take Blood Pressure at Home
Correctly taking a blood pressure can help improve accuracy and reduce erroneous readings. Here is how to do it:
- Apply the blood pressure cuff snug against the skin of the arm.
- Do not talk while your blood pressure is being taken.
- Place your arm on a table, level with your heart.
- Sit down in a chair and your feet flat on the floor, and do not your cross legs or have a back support.
Other tips include not eating or drinking for 30 minutes before and making sure to have an empty bladder.
Your Blood Pressure Reading Is Likely More Accurate at Home
Walking Pace and Interval Intensity
Research has shown that walking three to five times per week for 20 to 40 minutes at a moderate pace for three months can lower systolic blood pressure.
The study found that walking pace and intensity were reported as moderate. However, various groups determined moderate rate differently by measuring heart rate, VO2 max (the maximum volume of oxygen you can use at one time), or walking speed.
Boosting a Hypertension Workout
People with hypertension who are using walking as a workout may look for ways to boost its intensity to improve health and fitness. Below are ways to boost a walking workout:
- Adding inclines
- Making it social (walking with someone)
- Mixing up the location
- Walking faster
- Walking in intervals (walking as fast as you can for a minute or two at a time every so often on your walk)
- Wearing a weighted vest
Always make sure to take any medications as prescribed by a healthcare provider and talk to your provider if you are looking to increase walking intensity or are starting a new workout for the first time.
Hypertensive Crisis: What Is It, What to Do
A hypertensive crisis is a medical emergency when a person's blood pressure is extremely high. It's defined as a blood pressure of 180/120 milligrams of mercury (mm Hg) or higher.
If you get a home blood pressure reading of 180/120 mm Hg or higher, wait five minutes and take another reading. If your repeat blood pressure is still high, immediately contact a healthcare provider.
If the blood pressure is 180/120 mm Hg or higher and the person is experiencing the below symptoms, call 911:
- Back pain
- Chest pain
- Difficulty speaking
- Numbness
- Shortness of breath
- Vision changes
- Weakness
A hypertensive crisis can cause life-threatening conditions like stroke. Do not wait to get help.
Summary
A walking regimen is an effective way to lower blood pressure. It is an accessible workout that can be done almost anywhere with little to no cost. Talk to a healthcare provider if you are starting a walking workout for the first time or are looking to increase the intensity.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
McMullan S, Nguyen C, Smith DK. Can walking lower blood pressure in patients with hypertension? Am Fam Physician. 2022 Jan 1;105(1):22-23.
Hegde SM, Solomon SD. Influence of physical activity on hypertension and cardiac structure and function.Curr Hypertens Rep. 2015;17(10):77. doi:10.1007%2Fs11906-015-0588-3
American Heart Association. Getting active to control high blood pressure.
Centers for Disease Control and Prevention. Measure your blood pressure.
American Heart Association. Understanding blood pressure readings.
American Heart Association. When to call 911 about high blood pressure.
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By Patty Weasler, RN, BSN
Weasler is a Wisconsin-based registered nurse with over a decade of experience in pediatric critical care.
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