How to Use Walking to Effectively Lower Blood Pressure

Whether you've been diagnosed with high blood pressure or want to improve your heart health, there are safe ways to lower your blood pressure over time. Blood pressure, namely systolic blood pressure, measures how much force your heart uses to pump blood through your arteries. When you have lower blood pressure, your heart doesn't have to work as hard to circulate blood. 

For most people, lower blood pressure is a healthy goal. Aerobic activity, including walking, is one natural way to improve heart and blood vessel fitness.

How does walking lower blood pressure? 

Walking may initially increase your blood pressure as your heart beats faster. But it returns to normal as your blood vessels relax, allowing more blood to flow to your muscles. Over time, walking may lower blood pressure or keep it in a healthy range. 

Aerobic exercise like walking lowers blood pressure by strengthening the heart. It challenges your heart to pump more efficiently and helps your blood vessels become more flexible. 

Each time you exercise, your body adapts to circulate blood with less effort. That's why routine walking has been shown to lower blood pressure in people with and without hypertension (high blood pressure). It may also feel easier to walk at faster paces as your body adjusts and your fitness improves. 

How is blood pressure measured?

Blood pressure is measured in millimeters of mercury (mmHg) with the following two numbers: 

• Systolic (top number): The systolic number measures blood pressure when your heart beats. 

• Diastolic (bottom number): The diastolic number measures blood pressure as your heart rests between beats. 

Experts define normal and high blood pressure as follows: 

• Normal: Under 120/80 mmHg 

• High: 130/80 mmHg or higher 

According to the American Heart Association, increased physical activity may lower systolic and diastolic blood pressure by an average of 3 mmHg to 4 mmHg. This change is similar to improvements achieved with some blood pressure medications.

Is it safe to walk if you have high blood pressure? 

Talk to your primary care provider if you have uncontrolled high blood pressure. And do not exercise if you have extremely high blood pressure, which requires emergency medical treatment. The American Heart Association defines emergent or extremely high blood pressure as 180/120 mmHg. High blood pressure does not always cause symptoms, so it can be difficult to tell if your blood pressure is high without a monitor.

If your blood pressure is normal or within your goal range, walking is generally safe. A single bout of walking can improve sleep, memory, and learning activities. In 2 to 3 weeks you may notice that it’s easier to walk faster or climb stairs. You may see noticeable improvements in fitness as early as 3 to 4 weeks with regular walking.

Over time your risk of heart disease will decrease. And your blood pressure may improve in 3 months. Brisk walks (walking 3 miles per hour or faster) have greater benefits.

Benefits of walking to lower blood pressure 

Walking is an excellent form of cardio that you can do anywhere, with no special equipment required. You activate large core and leg muscles while walking. And it's easy to modify the intensity to make walking more or less challenging. 

The U.S. Department of Health and Human Services recommends that adults get 150 minutes of moderate aerobic activity weekly. You can hit that target by walking 30 minutes a day, 5 days a week. During moderate exercise –– such as brisk walking –– you can talk but likely won't be able to sing. 

Lower blood pressure isn't the only benefit of walking. Regular walking may also: 

• Help with weight loss and blood sugar control 

• Reduce the risk of heart disease and stroke 

• Prevent or reduce varicose veins 

• Reduce joint pain

• Boost the immune system 

• Support better sleep

• Improve mood 

And every step counts. Research suggests that increasing physical activity by as little as 10 minutes per day may have measurable health benefits and lower the risk of premature death. 

How to build a consistent walking plan 

Walking provides the strongest benefits to those who do it regularly. It's easier to make walking a habit when it's enjoyable. Here are some tips to increase your daily step count and make walking more fun. 

• Schedule walking sessions. It might be easier to commit to daily walks when you add them to your calendar. Think ahead and schedule walking workouts like any appointment or meeting. 

• Pick a partner. Your walking partner could be a two-legged or four-legged friend. One study suggests that dog owners are four times more likely to meet their recommended weekly walking goals. Some people walk with colleagues during breaks or with family after dinner. Walking with a loved one can strengthen the relationship while improving blood pressure.

• Entertain yourself. Listening to music, podcasts, or audiobooks can make the time fly by. Some people like to play counting games as they see certain cars, birds, or other animals on their walk.

• Challenge yourself. Beginners might start with 15- to 20-minute walks five times a week. But you can increase the challenge over time. Try picking up the pace or adding hills or stairs to increase walking workout intensity and further improve your fitness.

• Track your progress. Fitness trackers (such as Fitbit, Garmin, and Apple Watch) may provide real-time feedback during walking sessions. And you can share your results with friends and family. Daily blood pressure checks may be recorded in the tracker, motivating you to stick with your walking plan. Increasing the challenge, frequency, and duration of walking should lower blood pressure over time. 

• Join a gym. Not an outdoors person? Treadmills are an excellent way to start walking. They allow you to keep your pace consistent and can offer simulated hills or intervals with trail videos. While at the gym, you may make new friends who could become walking partners.

• Try budget-friendly equipment. For those who aren’t going to invest in a treadmill, mini-steppers are a budget-friendly option that are portable for home and work use. Although they aren’t an ideal substitute for walking outdoors, they may be a good rainy-day solution. 

Why trust our experts?

Written by:

Valerie Anne Jones, MD

Val Jones, MD, is a physician who is certified by the American Board of Physical Medicine and Rehabilitation (ABPMR).

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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