The Best Walking Pace for Lower Blood Pressure

The Best Walking Pace for Lower Blood Pressure

Medically reviewed by Raynetta Samuels PT, DPT, CLT

Why this matters: Many people don’t realize that regular walking can significantly lower blood pressure.

What you can do: Walk at a brisk pace and for at least 150 minutes each week to improve your blood pressure.

The payoff: Regular walking can protect your heart health and lower your risk of hypertension-related complications as you age.

A daily walk could do more for your health than you think, especially when it comes to blood pressure. Making brisk walking part of your exercise routine helps manage hypertension (high blood pressure) and supports cardiovascular health over time.

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 bet...