Medically reviewed by Raynetta Samuels PT, DPT, CLT
:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-HowFastToWalkForBloodPressure-3174a54657a840d9823e47b5b82e7451.jpg "Mother and daughter talking and walking through the public park")
- Brisk walking can help lower blood pressure, and experts recommend at least 150 minutes each week.
- Walking more frequently appears to be more effective than doing fewer, longer sessions.
- Consistent walking provides additional benefits for heart health, cholesterol, weight, and blood sugar control.
Walking is an easy and enjoyable form of exercise that supports overall health and well-being, benefiting the heart, brain, and even reducing stress and blood pressure. In fact, a large body of research, as well as recent studies, show that walking can lower blood pressure in people with hypertension (high blood pressure).
How Far Should You Walk to Lower Blood Pressure?
Based on large observational studies and national guidelines, experts recommend getting at least 150 minutes of moderate-intensity exercise each week to help lower blood pressure. Moderate-intensity exercise is any activity that increases your heart rate and makes you sweat and breathe harder while still allowing you to hold a conversation, such as brisk walking.
This could be broken down into 30-minute walks at least five times per week. "Any walking is better than no walking," Joseph Ebinger, MD, MS, FACC, associate professor of cardiology, director of cardiac intensive care, and director of clinical analytics at Cedars-Sinai, Smidt Heart Institute, told Health. "It’s not about the specifics of how you walk, but more important that you get up and walk, aiming to get in at least 150 minutes a week."
How Fast Should You Walk?
"The best evidence supports walking at moderate intensity," Solomon W. Bienstock, MD, a cardiologist at Mount Sinai Fuster Heart Hospital in New York City, told Health.
"Think of it as walking like you're in a bit of a hurry (a brisk pace of about 3 miles per hour or roughly a 20-minute mile) for 20 to 40 minutes per session."
Is Walking More Frequently or Walking For Longer More Important?
"More frequent sessions are preferable to fewer, longer sessions," said Bienstock, referencing a recent study that compared the total weekly exercise volume (150 minutes) and its effect on blood pressure across two or four exercise sessions per week. The study found that four exercise sessions per week resulted in a greater reduction in blood pressure than longer, twice-weekly sessions for the same total time (150 minutes per week).
While these findings are promising, further research in larger populations is needed to determine the long-term effectiveness of these results in people with high blood pressure.
How Long Does It Take to See Improvements?
Once you start walking, it doesn't take long to reap the benefits. Both Ebinger and Bienstock say the blood pressure–lowering benefits of walking can be seen in a few months.
"It typically takes about three months to see changes in your blood pressure related to starting a walking regimen," said Ebinger. "Importantly, walking has effects beyond just lower blood pressure, such as weight loss, lower cholesterol, and improved blood sugar control."
Additionally, Bienstock says research shows that walking can reduce both systolic blood pressure (SBP) and diastolic blood pressure (DBP) in the general population after three months, with potential SBP reductions of about 4-8 mmHg (millimeters of mercury) among people with high blood pressure.
However, "these benefits are not permanent and will diminish if the walking routine is discontinued," according to Bienstock.
The Best Walking Routine for Lowering Blood Pressure
Bienstock says the best walking routine for lowering blood pressure is a 30- to 40-minute moderate-intensity walk at a brisk pace, five days per week. However, frequent walking sessions as short as 20 minutes will still provide benefit.
"Each walking session produces an acute blood pressure–lowering effect, so more frequent sessions provide more cumulative hours of lower blood pressure throughout the week," said Bienstock.
According to Ebinger, the best walking routine is the one you can stick to consistently. "There is good evidence that 150 minutes a week of exercise helps to improve not just blood pressure, but overall cardiovascular health. That 150 minutes is a floor, not a ceiling, so don’t feel the need to stop just because you hit 150 minutes. You can work your way into it, slowly increasing your walking over several weeks."
