For individuals who are looking to lower blood pressure, can walking help?
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Walking To Lower Blood Pressure
A walking regimen is an accessible workout you can do almost anywhere at no cost, helping lower blood pressure and improve overall health. Studies show that people who walk for three months see improved systolic blood pressure, the top number that measures pressure in the arteries as the heart beats. (McMullan S., Nguyen C., & Smith D. K., 2022)
How It Works
Walking is an excellent way to get active. You can do it almost anywhere, including on a treadmill, outdoors, or around the house. Exercise lowers blood pressure by strengthening the heart, so it pumps blood more effectively. This reduces resistance in the blood vessels, lowering overall blood pressure. (Hegde S. M., & Solomon S. D. 2015) The benefits of walking include: (American Heart Association, 2024)
- Weight loss and management
- Lowers stress
- Improves mental health by reducing anxiety.
- Improves sleep quality
- Improves cognition
- Strengthens the heart
- Promotes bone health and reduces the risk of osteoporosis.
Knowing When to Take A Blood Pressure Reading
Various factors can affect blood pressure readings and can include:
- Nervousness
- Eating a meal
- Drinking caffeine
- Exercise can affect blood pressure readings.
Knowing how and when to take a blood pressure reading after walking can help prevent false elevated numbers. According to the CDC, individuals should wait at least 30 minutes after exercise before taking a reading (Centers for Disease Control and Prevention, 2024). Exercise and walking can cause an immediate reduction in systolic blood pressure. This is known as post-exercise hypotension and is normal. The reduction lasts about 24 hours after exercise and is more noticeable in people with high blood pressure. Regular exercise and walking can cause a longer, more sustained reduction in blood pressure. (Hegde S. M., & Solomon S. D. 2015)
Taking Blood Pressure at Home
Taking blood pressure correctly can improve accuracy and reduce inaccurate readings. To do: (Centers for Disease Control and Prevention, 2024)
- Do not talk while taking your blood pressure.
- Apply the blood pressure cuff snugly around the arm.
- Place your arm on a table, level with your heart.
- Sit in a chair, keep your feet flat on the floor, and do not cross your legs or lean back.
- It is recommended not to eat or drink 30 minutes before and to have an empty bladder.
Pace and Intensity
A study found that walking three to five times weekly for 20 to 40 minutes at a moderate pace for three months can lower systolic blood pressure. However, groups defined BP differently by measuring heart rate, VO2 max (the maximum volume of oxygen you can use simultaneously), and walking speed. (McMullan S., Nguyen C., & Smith D. K. 2022)
Increasing Workout Intensity
Individuals with hypertension who walk may want to increase workout intensity to challenge themselves for added fitness. This can include:
- Walk faster
- Use intervals – walk as fast as you can for a minute or two at a time.
- Add inclines
- Use ankle or wrist weights or a weighted vest.
- Walking with someone can help you both challenge each other to push a little harder.
- Try other places to walk.
Always talk to a healthcare provider if you are starting a walking workout for the first time, want to increase walking intensity, or take medications prescribed by a healthcare provider.
Hypertensive Crisis
A hypertensive crisis is when a person’s blood pressure is extremely high, can cause life-threatening conditions like stroke, and is a medical emergency. It is a blood pressure of 180/120 mm Hg or higher. (American Heart Association, 2024) If you get a blood pressure reading of 180/120 mm Hg or higher at home, wait five minutes and take another reading. If the blood pressure is still high, contact a healthcare provider immediately. (American Heart Association, 2024) If the individual is experiencing the following symptoms, call 911 (American Heart Association, 2024)
- Chest pain
- Shortness of breath
- Vision changes
- Difficulty speaking
- Weakness
- Numbness
- Back pain
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
References
McMullan, S., Nguyen, C., & Smith, D. K. (2022). Can Walking Lower Blood Pressure in Patients With Hypertension?. American family physician, 105(1), 22–23.
Hegde, S. M., & Solomon, S. D. (2015). Influence of Physical Activity on Hypertension and Cardiac Structure and Function. Current hypertension reports, 17(10), 77. doi.org/10.1007/s11906-015-0588-3
American Heart Association. (2024). Getting active to control high blood pressure. www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure
Centers for Disease Control and Prevention. (2024). Measure your blood pressure. Retrieved from www.cdc.gov/high-blood-pressure/measure/
American Heart Association. (2024). Understanding blood pressure readings. www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings
American Heart Association. Association, A. H. (2024). When to call 911 about high blood pressure. www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/hypertensive-crisis-when-you-should-call-911-for-high-blood-pressure
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