In This ArticleView AllIn This ArticleHow Walking Benefits Your Blood PressureHow Much to Walk for Better Blood Pressure7-Day Walking Plan to Lower Your Blood PressureThe Bottom Line
In This ArticleView All
View All
In This Article
How Walking Benefits Your Blood Pressure
How Much to Walk for Better Blood Pressure
7-Day Walking Plan to Lower Your Blood Pressure
The Bottom Line
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Photo: Getty Images
In this article, we’ll provide a comprehensive seven-day plan to guide you through incorporating walking into your daily routine tobuild a healthier lifestyle. We’ll also cover how walking can boost your heart health, and how much walking you should do to get that blood pressure under control once and for all.
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Exercising (e.g., walking) increases your heart rate, promoting better blood flow. Increased blood flow allows blood vessels to dilate and relax, lowering blood pressure. Additionally, walking stimulates the production of endorphins, natural mood boosters that can help reduce stress and anxiety, which contribute to high blood pressure.
“Walking increases your heart rate, which strengthens your heart and cardiovascular system when done consistently,” saysJarrod Nobbe, CPT, a performance coach and certified personal trainer with Garage Gym Reviews. “Over time, this makes it easier for your heart to pump blood and can help lower your blood pressure. The effects of walking consistently, including weight loss when walking is paired with healthy eating, can also help lower your blood pressure.”
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When it comes to walking for better blood pressure, consistency is key. TheCenters for Disease Control and Preventionrecommends at least 150 minutes of moderate-intensity exercise per week, which breaks down to roughly 30-minute walks five days a week. A 2021 review published in theCochrane Database of Systematic Reviewssupports these findings. Researchers found that doing three to five moderate‐intensity walks, lasting 20 to 40 minutes, each week for approximately three months can help lower blood pressure.
However, even a few minutes of walking daily can make a difference. If you’re new to exercise, start small and gradually increase your walking. A 10-minute walk during your lunch break or after dinner is a fantastic place to start. As you build endurance, work toward longer walks and maintain a brisk pace to elevate your heart rate.
Remember to listen to your body. Adjust the duration and intensity of your walks based on your fitness level. If you have any underlying health conditions or concerns, consult your health care provider before starting any exercise program. “Always check in with your doctor before significantly changing your activity levels,” advises Nobbe.
“This walking plan breaks up the recommended 150 minutes throughout four workouts and includes a bonus walk to surpass the recommendations if time and energy levels allow,” explains Nobbe. Whether you’re a beginner or already have an active lifestyle, this plan can be customized to suit your fitness level and schedule. So lace up yourwalking shoes, get outdoors and prepare to lower your blood pressure—one step at a time.
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Day 1: 30 minutes
Walk at a moderate pace for 30 minutes, maintaining a manageable and steady pace throughout your walk.
Day 2: 45 minutes
Walk at a light to moderate intensity for 25 minutes, then pick up the pace to gently push yourself every 5 minutes. Once you have 5 minutes left, cool down at a slower pace.
Day 3: Rest
Incorporatelight stretchingor gentle movement that promotes active rest and recovery.
Day 4: 45 minutes
Day 5: 30 minutes
Walk for 30 minutes at a moderate intensity. Try incorporating some inclines or hills during this walk for an extra challenge.
Day 6: 45 minutes
Walk at a moderate intensity for 45 minutes, focusing on maintaining a brisk pace and adding more intense spurts if you feel well-rested.
Day 7: Rest
Do some light stretching or other gentle movements to support muscle recovery.
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