How to Lower Blood Pressure Through Walking

High blood pressure is 140/90 or higher. High blood pressure can lead to heart attack, stroke, vision loss, heart failure, aneurysms, kidney failure and peripheral artery disease. It's vital for your health to lower your blood pressure and maintain healthy levels. You can lower your blood pressure through walking.

Instructions

    • 1

      Start slowly to lower blood pressure through walking. Don't tax yourself this first week. That might mean only walking for five minutes or less three days this week. Your body will need to get used to walking.

    • 2

      Walk more often and longer in the next few weeks. Add a few minutes and a day each week. Your goal is to walk every day to help lower your blood pressure. If you absolutely cannot walk every day, you will need to walk at least three times a week. The minimum amount of time you should walk is 30 minutes. Your goal is to walk for one hour every day.

    • 3

      Make walking a daily routine to increase your chances of lowering blood pressure and get the most out of it. Walking every day at a certain time will help your body get used to the exercise, and it will lower your chances of forgetting to walk. It could be in the morning, after lunch, in the evening or any other specific time that will work for you daily.

    • 4

      Add weights for some strength training while you walk to lower your blood pressure. Ankle and wrist weights work well to help you burn more calories and strengthen your muscles.

    • 5

      Use a pedometer to help you keep track of your steps every day. A pedometer tracks how many steps you take. The more steps you take a day, the more likely you are to lower your blood pressure. A pedometer is a great motivator. Around 2,000 steps equals a mile. Start there and increase that number by walking more. A total of 15,000 steps a day should be your goal.