Walking Routine Can Lower Hypertension, Here's the Ideal Duration per Day

Illustration of walking. (Freepik)

JAKARTA - Walking is known as one of the simplest physical activities but has great benefits for health, including controlling high blood pressure or hypertension.

Many people wonder, how long is the walking duration needed to effectively lower blood pressure?

Answering this, Dr. Amit Saraf, internal medicine specialist at Jupiter Hospital, Thane, explained that it is not necessary to have extreme exercise routines to get the benefits.

"For most adults, walking briskly for 30 minutes at least five days a week is enough to have a meaningful impact. In total, it's about 150 minutes per week, which is the basic standard for heart health," he said, quoted from the Indian Express website.

According to him, consistency is much more important than just speed. The fast road in question is walking at a pace that is enough to increase the heart rate and breathing, but still allows you to talk.

"If 30 minutes feels heavy to do at once, it can be divided into several sessions, for example 10 to 15 minutes a day. The important thing is to do it regularly," he added.

For people with hypertension, even a small increase in physical activity still has benefits. Dr. Saraf revealed that various studies show that walking regularly can lower systolic blood pressure by about 4 to 9 mmHg.

"In the long run, this habit also helps improve circulation, control weight, and reduce stress, all of which play a role in keeping blood pressure stable," he explained.

In addition, simple habits such as choosing stairs instead of elevators, walking after eating, or taking the time to take a leisurely walk in the afternoon can also increase its positive effects. Walking in green open areas is even said to be able to help relieve stress better.

Dr. Saraf also reminded the importance of starting gradually.

"Starting slowly and then gradually increasing the duration and speed is much safer and more effective than immediately doing heavy activities. For those who have very high blood pressure or a history of heart disease, it is best to consult a doctor before starting a new exercise routine," he said.

With a consistent routine and the right duration, walking can be a simple but effective step in helping to lower hypertension while maintaining overall body health.