Most Effective Walking Duration for Lowering High Blood Pressure

Jakarta, CNBC Indonesia – Hypertension, or high blood pressure, can be lowered through a simple activity: walking. Although a light physical activity, walking has a significant impact on health, particularly in controlling blood pressure. The question is, how long does it take for the benefits to appear?

Internal medicine specialist Dr. Amit Saraf says you don’t need extreme exercise to see results. He notes that most adults can simply walk briskly for 30 minutes per day, at least five days per week. ‘This duration equates to 150 minutes per week, which is also the basic recommendation for maintaining heart health. It is enough to yield meaningful changes in blood pressure,’ Dr. Saraf was quoted as saying from Indian Express.

More importantly, the emphasis is not only on pace but on consistency and intensity. Brisk walking is defined as a pace that raises heart rate and respiration but still allows conversation. If 30 minutes seems challenging, the activity can be split into several shorter sessions, for example 10 to 15 minutes per day. This pattern remains effective when done regularly.

For people with high blood pressure, any increase in physical activity—even small—provides benefits. Several studies show regular walking can reduce systolic blood pressure by around 4 to 9 mmHg. ‘Over time, this habit also helps improve blood circulation, maintain weight, and reduce stress, all contributing to better blood pressure control,’ Dr. Saraf said.

The effect can be further optimised if paired with simple habits, such as taking stairs instead of the lift, walking after meals, or making time for a leisurely stroll in the late afternoon. Outdoor activity, particularly in green spaces, is also thought to help lower stress levels.

‘Starting slowly and gradually increasing duration is considered safer than jumping straight into heavy exercise,’ he added.

People with very high blood pressure or a history of heart disease are advised to consult a doctor before commencing a new exercise routine.