Often described as a “silent killer,” hypertension may develop without noticeable symptoms, meaning many people do not know they have it. However, making walking a regular part of daily life may help improve heart health and lower blood pressure.
Experts at the Cleveland Clinic say walking can improve heart function and overall physical fitness, allowing the heart to work more efficiently. Better heart function can reduce pressure on the arteries and contribute to lower blood pressure.
A 2021 study also found that making walking a regular habit can significantly reduce blood pressure levels. According to the research, walking at a moderate pace for 20 to 40 minutes, five times a week, may help protect against high blood pressure.
Other research has found that maintaining a regular walking routine for one to three months can lead to a noticeable reduction in blood pressure.
Experts also suggest that physical activity does not necessarily have to be completed in a single session. Breaking exercise into shorter sessions throughout the day may be beneficial.
For example, walking for 10 minutes three times a day may be more effective for controlling blood pressure than completing a single 30-minute walking session, according to the research cited in the report.
What Is a Healthy Blood Pressure?
Blood pressure is measured using two numbers, systolic and diastolic pressure. Systolic blood pressure is the upper number and measures the pressure in the arteries when the heart contracts and pumps blood to the body.
Diastolic blood pressure is the lower number and measures the pressure in the arteries between heartbeats, when the heart is at rest. A blood pressure reading of around 120/80 mmHg is generally considered healthy.
A reading of 130/80 mmHg or higher may indicate elevated blood pressure, while 140/90 mmHg is considered high and may signal a more serious level of hypertension, depending on the clinical guidelines being used.
Blood pressure levels are important because higher readings are associated with an increased risk of serious health problems, including heart attack and stroke.
Health experts recommend that adults have their blood pressure checked regularly. People aged 30 and above are advised to have it checked at least once a year, particularly if they have other risk factors.
Note: This report is based on information published in medical and health sources. Readers should consult a qualified healthcare professional for advice regarding their individual blood pressure and exercise routine.
