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This is what happens to your blood pressure when you make walking a daily habit
High blood pressure increases the risk of heart disease and stroke. Regular walking is one way to manage and lower blood pressure. Studies show it is a practical and effective form of exercise.
How Walking Helps Blood Pressure?
Walking at a moderate pace can improve heart health. During moderate walking, the heart beats faster, and breathing increases, but conversation is still possible. This level of effort improves cardiovascular fitness.
Walking helps reduce stiffness in arteries. This allows blood to move more easily through the circulatory system. It also lowers levels of cortisol, a hormone linked to stress. Although physical activity can temporarily raise cortisol, regular walking may help the body adjust and reduce cortisol levels over time.
What Research Shows
Many studies show that walking helps lower blood pressure. Both systolic and diastolic readings can go down with regular walking. High blood pressure is defined as systolic readings over 140 mm Hg or diastolic readings over 90 mm Hg. Lowering these numbers reduces the chance of heart disease and stroke.
Walking daily can help people control or reduce their blood pressure. It can also prevent blood pressure from rising too high in the future.
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How Much Walking Is Enough?
Health experts recommend at least 150 minutes of moderate physical activity each week. This can be broken into smaller sessions. Some people choose 30 minutes a day for five days. Others may walk for 50 minutes three times a week.
Dr. Gina Lundberg from Emory Women's Heart Center says different schedules work as long as the total activity adds up to 150 minutes. This time commitment can lead to noticeable changes in blood pressure.
Walking Compared to Other Exercises
Walking is easy to start and can be done anywhere. It helps improve focus, sleep, and energy. It also reduces the risk of several health problems, including heart disease, stroke, diabetes, and some cancers.
An expert said aerobic exercise is the main type of activity recommended to reduce blood pressure. While running or biking are also effective, walking is the most accessible choice for many people. The American Heart Association supports walking as a good way to lower blood pressure.
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How to Improve Benefits of Walking?
Experts suggest a few tips to get the most health benefits from walking:
Take shorter walks more often:
Some people may not manage 30–45 minutes at once. Dr. Lundberg says two or three 10–15-minute walks per day can also help, a report said.
Add more steps during the day:
People who are mostly inactive can benefit by adding around 3,000 extra steps daily. This supports blood pressure control.
Make walking a daily habit:
Regular walking improves blood pressure throughout the day and prevents sudden increases during inactive periods.
Move each hour:
Sitting for long periods can raise blood pressure. An expert recommends setting reminders to move every hour. Short walks or stretching can help.
FAQs
How often should I walk to lower blood pressure?
Walking for 30 minutes five days a week or in shorter sessions throughout the day adds up to 150 minutes weekly, which is recommended to reduce blood pressure.
Can short walks lower blood pressure too?
Yes, walking in 10–15-minute sessions two to three times daily has similar benefits as one longer walk, especially for people with limited time or mobility.
