Walking and running can help lower blood pressure over time if you start safely and stay consistent.
Reviewed by Dietitian Madeline Peck, RDN, CDN
Key Points
- Regular aerobic exercise can help lower blood pressure over time.
- Choose an exercise that is safe for you, start slow and aim for 150 minutes of moderate activity weekly.
- Talk to your doctor before exercising if you have heart disease, symptoms or high blood pressure.
If you have high blood pressure, your doctor may have already told you to move more, and for good reason. “Exercise is probably the most effective lifestyle intervention for lowering blood pressure,” says Fred Watson, M.D., FACC. Studies suggest regular aerobic activity can lower systolic blood pressure, which can meaningfully reduce your risk of heart disease and stroke over time. “Aerobic exercise helps blood vessels relax and function more efficiently,” says Adedapo Iluyomade, MD, MBA, FACC.
Walking and running are accessible ways to get more aerobic exercise. But before you begin, you should know how much activity to aim for, how to start safely and when to talk with your doctor. Here’s what to keep in mind.
1. Some People Should Get Medical Clearance First
Before you lace up, it’s worth knowing whether you need a doctor’s sign-off first. “Get cleared first if you have known heart disease, concerning chest symptoms or are very deconditioned,” says Tisa Saha, MD, FACC. Starting an exercise routine when your elevated blood pressure is already putting stress on your heart and arteries can carry real risks. Pushing too hard and too fast without knowing where your baseline is can trigger a cardiac event in people with underlying conditions.
You should also check in with your doctor if your blood pressure is very high or poorly controlled. Your doctor can help you decide on a safe starting point. They may also suggest ways to adjust your plan around other conditions, such as diabetes or joint problems.
2. Walking Counts
Intensity isn’t everything. “Don’t underestimate walking, simply because it feels less intense than running. For blood pressure control, the best exercise is usually the one you can safely and consistently do week after week,” Iluyomade says.
Running can be a good choice if your body tolerates it and you enjoy it. But brisk walking also counts as moderate aerobic activity. For many people, it’s easier on the joints and easier to fit into daily life.
3. Start Slow and Build Gradually
The goal in the early weeks is progress, not performance. “Start slow and increase speed and distance gradually. Aim for a moderate level of effort; you should be able to complete a sentence or hold a conversation while you walk. Begin with 10 minutes a day and add a few minutes each week,” Watson says. This “talk test” is a helpful tool. If you’re too winded to speak in full sentences, slow down.
4. Aim for 150 Minutes a Week Plus Strength Training
“Aim for 150 minutes per week of moderate aerobic activity/zone 2 cardio (e.g., brisk walking) and also muscle-strengthening work/resistance training on two or more days for optimal results,” Watson says.
That works out to about 30 minutes a day, five days a week, but you can break it into shorter sessions. When you add strength training, breathe steadily throughout each movement.
5. Exercise Works Alongside Medication
If your doctor has prescribed medication, keep taking it. “Exercise complements, rather than replaces, medication when medication is needed,” Iluyomade says.
Keep taking your medication as prescribed unless your doctor tells you otherwise. Some medications may also change how your body responds to exercise. Beta blockers, for example, can keep your heart rate lower than usual. That makes heart rate zones less reliable, so the talk test may be a better guide.
6. Know When to Stop
Pay attention to how you feel during every workout. Stop and seek medical care if you have chest pain or pressure, dizziness, fainting, unusual shortness of breath or an irregular heartbeat. Warming up for five to 10 minutes and cooling down afterward can also help. This gives your heart rate and blood pressure time to rise and fall gradually.
Tips for Sticking to Your Routine
- Schedule your workouts. Put walks on your calendar like any other appointment. A set time, such as after breakfast or during your lunch break, makes the habit easier to keep.
- Track your progress. Log your minutes, distance or steps in an app or notebook. If your doctor recommends it, you can also check your blood pressure at home and share the readings at your next visit.
- Find a walking partner. A friend, family member or walking group can make workouts more fun. Having someone counting on you also makes it harder to skip.
- Change up your route. Try a new park, trail or neighborhood when your usual path gets boring. Variety can help keep you motivated.
- Set small, realistic goals. Focus on adding a few minutes each week instead of chasing big jumps. Small wins add up and help you build confidence.
- Plan for bad weather. Have a backup, such as a treadmill, an indoor track or a mall. That way, rain or heat doesn’t derail your week.
Our Expert Take
Walking and running can be powerful tools for managing high blood pressure, but they work best when you treat them as a long-term habit. Start with short, moderate sessions and build up gradually. Work toward 150 minutes of aerobic activity a week and add strength training on at least two days. If you have heart disease, worrying symptoms or very high blood pressure, talk with your doctor before you begin. Keep taking any medications you’ve been prescribed, and remember that exercise works best as part of a larger plan. You don’t need to run fast or far to make progress. The routine that helps most is the one you can stick with, week after week.