How Walking Reduces Blood Pressure

Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT

Hypertension, or high blood pressure, can develop over time and pose a significant threat to your overall well-being, contributing to various health issues and cardiovascular diseases.

Globally, more than 1 billion people have hypertension, which results in about 9 million deaths annually. Normal blood pressure, as defined by The American College of Cardiology and the American Heart Association, registers at 120/80 mmHg, with anything above that reading indicating elevated or high blood pressure.

Unchecked high blood pressure can lead to damaged arteries, increasing the risk of stroke and heart disease - which remain the leading causes of death in the United States. However, adopting a healthier lifestyle and incorporating low-impact aerobic exercise, such as walking, can help improve circulation, lower heart rate, and help mitigate blood pressure concerns.

Related: How Walking Can Boost Your Mood and Reduce Stress

The Link Between Walking and Blood Pressure Reduction

Lifestyle modifications to prevent and treat high blood pressure are preferable when possible, and exercise stands out as an excellent method for both preventing and managing hypertension versus blood pressure medications.

Studies show that exercise reduces blood pressure regardless of the participant and exercise characteristics. Individuals who are more active experience a larger decrease in blood pressure following an exercise session. This indicates that exercise, such as walking, can reduce blood pressure and may be more effective if performed consistently over time.

Fun fact: The autonomic nervous system contains sympathetic and parasympathetic branches and regulates blood pressure through a series of reflexes.

What Is Blood Pressure?

Blood pressure is the pressure within your major arteries, measured in millimeters of mercury (mm Hg). Blood pressure measurements are written with systolic pressure over the diastolic pressure, or 120/80 mm Hg. Systolic blood pressure is the measurement of the maximum blood pressure during contraction of the ventricles, and diastolic blood pressure is the minimum pressure recorded between contractions.

Healthy blood pressure allows blood to flow to all of your organs without causing damage. Blood pressure that is too high or too low can cause organs to function improperly or become damaged, especially over time.

Low blood pressure can cause poor blood flow to the brain, resulting in a declining mental status, lethargy, drowsiness, and even a coma. Meanwhile, high blood pressure can cause a heart attack or stroke.

Related: The 7 Best Foods for High Blood Pressure, According to a Dietitian

Benefits of Walking for Blood Pressure Control

As highlighted earlier, high blood pressure is a major risk factor for cardiovascular disease, along with many other lifestyle factors such as sedentary behavior, a high-salt and fat diet, and smoking. Managing and regulating your blood pressure, as well as addressing sedentary behavior, can be effective in reducing the risk of cardiovascular disease. While integrating exercise into daily routines can be challenging for some people and may not be accessible to all, walking remains a budget-friendly activity that many people can do.

Numerous studies have shown the effectiveness of walking to improve overall health. In a recent small study, older, sedentary people with hypertension managed to decrease their blood pressure by simply increasing their daily step count to 3,000 steps a day, five days a week.Moreover, a larger study spanning six months found that sedentary adults who walked for 300 minutes per week experienced notable reductions in their blood pressure levels. Additionally, participants in another study who maintained a daily step count of 10,000 steps were found to lower their overall risk of cancer and death from cardiovascular disease. Even people with severe high blood pressure, marked as 140/90 or higher, have demonstrated the ability to reduce their blood pressure levels by walking regularly.

These previous studies didn't even account for the walking pace, but if you enjoy brisk walking, that can also be beneficial. A recent study defined brisk walking as a pace of 100 to 150 steps per minute for 4,000 to 12,000 steps daily, and it indicated it could effectively lower overall blood pressure.

Consistency also seems to be key to the success of lowering your blood pressure through walking. A six-month study with participants walking an average of 3,000 steps a day or more improved their heart disease risk factors with lowered blood pressure. Another study, where people averaged about 12,000 steps within the first month and then slowly decreased, saw improvements in blood pressure.

A large 2020 observational study found that postmenopausal women who walked two and a half hours a week at a pace of about two miles an hour had fewer incidents of hypertension than women who walked slower or not at all. Women who walked faster had even fewer incidents.

Related: 5 Ways Walking Can Improve Your Heart Health

How to Incorporate Walking into a Healthy Lifestyle

Experts recommend moderate-intensity walking for 20 to 40 minutes three to five times weekly or walking 150 minutes per week. Here are some ways to fit it into your schedule and gain extra benefits.

Make It a Social Gathering

Walk with friends. Schedule walking meetings or plan a social destination, such as a coffee shop, the library, work, or another location of your choosing. This can be an effective way to hold each other accountable. It could also be a great way to socialize more and support your local community.

Use the Walk as “Me Time”

Another way to incorporate walking into your routine is to use the time to focus on yourself. Walking provides a great opportunity for active meditation, recharging your batteries, or catching up on an audiobook or podcast. Also walking in nature can also make it seem less of a chore, make you feel more productive, and be motivating, knowing you're doing something good for yourself and possibly even learning something new at the same time.

Bring Your Dog

If you have a dog, bringing it along can start a routine with a built-in reminder. Dogs adapt well to routine, remembering when they typically eat, sleep, and go outside. Taking your dog on a regular walk with you can help hold you accountable and keep them happy.

Take a Break

Take a walk on your lunchtime break at work. Get outside and enjoy the fresh air and scenery. Even if you have to break it up and can only get a few minutes in the morning and afternoon, it's still a great way to get some steps in.

Park Farther Away

Inconvenience yourself when running errands by parking farther away from the entrance of the grocery store, post office, library, office, or wherever you're going. You'll get some extra steps on the way into the building and on the way back to your car.

Take the Stairs

Whenever you find yourself in front of an elevator or escalator, look for the stairs. This could be at work, while commuting, at the airport, or even while shopping, giving you the opportunity to get in extra steps every day.

Walk to Work

If you're fortunate enough to have a short commute to work, consider walking to work instead of driving. You'll save on gas and increase your steps.

Other Lifestyle Factors for Blood Pressure Control

Diet, sleep quality, and stress management are lifestyle factors that can further contribute to your blood pressure. Improving these areas in your lifestyle can complement the effects of walking.

Diet

A diet high in sodium and fat and low in fruits and vegetables can increase the risk of hypertension. To prevent or manage hypertension, experts recommend eating a well-balanced diet rich in plant-based foods, whole grains, and low-fat dairy products.

Related: From Salt Shaker to Health Breaker: How Much Sodium is Too Much?

Sleep

While research comparing the effects of sleep on blood pressure is more recent, studies show both shortened and prolonged sleep patterns are associated with the development of hypertension. A healthy sleep schedule, or getting between 7-8 hours of sleep a night, could reduce the risk of high blood pressure.

Stress

Proper stress management is important for reducing or regulating blood pressure. Chronic stress is a significant risk factor for high blood pressure, causing dysregulation of the sympathetic nervous system, the hypothalamic-pituitary-adrenal axis (responsible for cortisol release, i.e., the stress hormone), and the immune system via repeated reactivity or chronic overactivity. This can then result in vascular damage, vasoconstriction, and hypertension.

Related: How to Stretch Your Neck and Relieve Stress

Precautions and Considerations

While knee pain was the only observed effect of walking in many studies, it’s important to consider risks related to your environment, level of mobility, medical conditions, and medications. Consult a healthcare provider before making any significant changes in routine, especially if you have existing medical conditions or take prescription medications. Also, consider investing in a good pair of walking shoes before embarking on your journey.

Related: Exercises for Strengthening Knees

Bottom Line

Consistent exercise can lower or manage high blood pressure and reduce your risk of cardiovascular disease. While many factors can affect your blood pressure, such as diet, sleep, and stress management, walking is a low-cost and accessible option to improve your numbers.

Consider incorporating walking into your routine by walking with friends, walking with a pet, or while practicing mindfulness. You can even walk and catch up on your favorite audiobook or podcast.

Related: 10 DASH Diet Recipes to Help Lower Blood Pressure

Read the original article on Verywell Fitness.