Walking vs. Running: Which Is Better for High Blood Pressure?

The most important thing? Get your feet moving.

• Walking and running can both help lower blood pressure.
• Consistency matters more than intensity when choosing your exercise.
• Aim for at least 150 minutes of moderate aerobic activity per week.

Less than 50% of adults in the U.S. meet the guidelines for aerobic activity, and fewer than 25% meet the guidelines when strength training is included.1 To make matters worse, almost 50% of U.S. adults also have high blood pressure.2

Physical activity is one of the most significant modifiable risk factors for high blood pressure, meaning that prioritizing exercise can help better manage blood pressure. One of the easiest ways to up your activity level is by adding a walk or run to your routine, since both can be done almost anywhere and with little equipment. 

But which one is better for high blood pressure? We spoke with two doctors to find out whether you should walk or run to help lower blood pressure—or whether you even have to choose.

Walking & Blood Pressure

Lowers Systolic & Diastolic Blood Pressure

Oluwatosin Ajao, M.D., says that walking is one of the simplest and most effective ways to lower blood pressure. “A brisk 20- to 40-minute walk, three to five times a week, can improve heart health and may help lower the risk of stroke over time.”3

“Regular walking helps lower both systolic blood pressure (the top number) and diastolic blood pressure (the bottom number),” says Ajao. One meta-analysis found that walking lowered both systolic and diastolic blood pressure by 4 mm Hg and 2 mm Hg, respectively.3 “These reductions may seem small, but they are important,” says Ajao. This is because even small shifts in blood pressure can have a lasting effect on health and disease risk.4

Reduces Stress

Experiencing chronically high stress levels is a known risk factor for high blood pressure.5 Without effective ways to manage stress, you may be more likely to experience negative health outcomes.

Regular physical activity, including walking, can have a significant impact on stress management and, ultimately, blood pressure. “Walking does more than burn calories,” says Ajao. She explains that walking regularly can help reduce the body’s stress response, including the “fight or flight” system. In fact, one large review found that walking was effective in reducing symptoms of anxiety and mild depression.6

Relaxes Blood Vessels

Regular walking may positively affect blood vessel function. “Even light walking, such as getting up to move after sitting for a long time, can be beneficial,” says Ajao. 

“Walking diminishes the renin-angiotensin system activity and boosts nitric oxide production,” Ajao explains. This can improve blood vessel function by widening them and allowing for increased blood flow.7 “These changes improve blood flow and help keep blood pressure lower over time,” says Ajao.

Running & Blood Pressure

May Reduce Blood Pressure Even More

“Running can significantly lower blood pressure, especially in people who already have hypertension,” says Ajao. One study found that running lowered systolic blood pressure by 4.2 mm Hg and diastolic blood pressure by 2.7 mm Hg.8

The study found that for people who already had hypertension, the effect of running was more significant. “They saw average drops of 5.6 mm Hg in systolic blood pressure and 5.2 mm Hg in diastolic blood pressure,” says Ajao. “Interestingly, researchers found that moderate-intensity running lowered blood pressure more effectively than high-intensity sessions for those with hypertension.” 

Strengthens the Heart

“Running is like strength training for the heart,” says Nneoma Oparaji, M.D., M.H.S., ABOM, DipABLM. “It trains the heart to pump more efficiently, so it can do more work with less effort—this helps lower blood pressure.”9

Improves Vascular Function

Running and other forms of aerobic physical activity improve vascular function. “Regular exercise helps your body make more small blood vessels. These include arterioles and capillaries,” says Ajao. “This change makes blood flow easier.”10

The risk of arterial stiffness increases with age, which can increase the risk of cardiovascular disease. In older people, regular aerobic activities like running and walking can improve arterial stiffness.11 “[Regular exercise] keeps arteries flexible, lowers inflammation and makes it easier for the heart to pump blood,” says Ajao. “Together, these changes help keep blood pressure lower over time.”

Helps to Manage Stress

Like walking, running is also beneficial for managing stress. High levels of stress can increase the risk for developing hypertension and cardiovascular disease.5 Regular physical activity, like running, can aid in reducing stress and may make it easier to manage stressful situations as they occur.12

Which Is Better?

While running may offer a slightly greater reduction in blood pressure, the best exercise is one that a person can stick with consistently, says Oparaji.

For instance, running requires more endurance and greater effort, which may be a limiting factor for some people. This may make walking more accessible and easier to start. On the other hand, some people prefer running since it requires less time to cover the same distance.

Either way, the most important thing is to make physical activity part of your regular routine. Aim for at least 150 minutes of moderate exercise (e.g., a brisk walk or slow jog) per week, 75 minutes of vigorous activity (e.g., a higher-intensity run) or a combination of the two. Also, try to include at least two strength-training days in your week, which can also support healthy blood pressure.1314

Safety Considerations

Before beginning any exercise routine, it’s important to talk with your health care provider to ensure that exercise is appropriate for you. Other considerations, such as your current activity level and the presence of other chronic conditions, should be taken into account before starting a new exercise routine.

Ajao recommends starting slowly and building up over time if you haven’t been physically active. “As your fitness improves, you can slowly boost your workout time, speed and intensity,” says Ajao. “Sedentary individuals face the highest risk of heart problems from exercise. So, beginners should not dive right into intense workouts.” 

It’s also important to know the warning signs should you experience any adverse effects from exercise. “Stop exercising and seek medical help if you experience chest pain or pressure, dizziness or lightheadedness, a racing or irregular heartbeat (palpitations) or unusual shortness of breath,” explains Ajao.

Our Expert Take

Both regular walking and running offer health benefits, and there’s no clear winner when it comes to which is better for blood pressure. The most important consideration when adding either to your routine is to choose the one you enjoy the most and can do regularly. “Consistency matters more than intensity,” says Oparaji.

Aim for at least 150 minutes of moderate aerobic activity per week, which can include running, walking or both. The goal is to get your feet moving and heart pumping—that’s what truly makes the biggest difference.

Source: www.eatingwell.com