Walking at this time may help reduce blood pressure more effectively
Learn the best time for walking to lower blood pressure (photo: magnific)
Regular walking at a specific time of day may help reduce blood pressure more effectively. Choosing the right time for it can make a difference, according to experts.
Best time for walking
Osteopathic doctor and cardiologist Tiffany Di Pietro states that blood pressure typically rises in the morning and falls in the evening. People who experience strong morning spikes or elevated nighttime blood pressure face a higher risk of health complications.
The blood-pressure-lowering effect of a single walk can last for hours — a period doctors call "post-exercise hypotension." As a result, the time of day you go for a walk can influence when this drop in blood pressure actually occurs.
A 2019 study published in Medicine and Science in Sports and Exercise found that evening aerobic activity led to a significant reduction in post-exercise systolic blood pressure compared with morning workouts.
However, intense exercise before bedtime may also worsen sleep quality. Therefore, those who find it difficult to fall asleep after brisk walking can exercise at any time of day.
Factors affecting benefits of walking for blood pressure
In addition to timing, several factors can influence how effectively walking lowers blood pressure:
- Consistency: The greatest benefits come from regular movement. Consistent walking over weeks and months lowers the average blood pressure
- Baseline levels: The higher the initial blood pressure, the more noticeable the benefits of walking
- Unhealthy habits: Poor sleep and chronic stress can raise blood pressure and reduce the effects of walking. Diet also matters: excess sodium, alcohol consumption, and poor nutrition all play a role
- Pace: Brisk walking that increases heart rate provides the greatest benefit
How walking lowers blood pressure
High blood pressure occurs when the force of blood against artery walls remains too high over time, putting strain on the heart.
In general, the narrower the arteries and the more blood the heart pumps, the higher the blood pressure tends to be.
At the cellular level, aerobic exercise stimulates arteries to produce more nitric oxide, which helps them relax and widen, lowering blood pressure.
Walking can also reduce cortisol levels, making blood vessels more flexible and further supporting healthy blood pressure.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
