Walking or Running... Which Is Better for Lowering High Blood Pressure?

In a comparison of the cardiovascular benefits of running versus walking, Eating Well magazine quoted cardiologist Dr. Oluwatosin Ajao, who emphasized that walking is one of the simplest and most effective means of lowering high blood pressure. She explained that brisk walking for 20 to 40 minutes, three to five times a week, improves heart health and may reduce the risk of stroke over time.

The doctor clarified that regular walking lowers both systolic and diastolic blood pressure simultaneously, citing a meta-analysis that found walking reduced systolic pressure by 4 mmHg and diastolic pressure by 2 mmHg. She stressed that although these reductions may seem modest, they are significant for long-term cardiovascular health.

She noted that the benefits of walking extend beyond calorie burning; they also help mitigate the body’s stress response, including the “fight or flight” system. She pointed out that a broad review study found walking effective in reducing symptoms of mild anxiety and depression.

• A tangible benefit occurs even with light walking after prolonged periods of sitting.

Conversely, other medical sources indicated that running achieves a nearly similar reduction in the risks of high blood pressure, high cholesterol, and diabetes compared to walking, when the energy expenditure is equivalent between the two activities. This suggests that the real difference lies more in the sustainability of the activity and the ability to maintain consistency, rather than the type of exercise itself.

Cardiologists generally recommend that each individual choose the activity that best suits their physical fitness and their ability to commit to it regularly, emphasizing that the primary goal is continuous, disciplined movement, whether achieved through walking or running.