• Published on: Jul 24, 2025
  • 2 minute read
  • By: Secondmedic Expert

How Walking Daily Affects Your Blood Pressure

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High blood pressure (hypertension) is often called the "silent killer" because it can lead to serious problems like heart attacks and strokes—without any warning signs. But here’s some good news: one of the easiest ways to lower your blood pressure naturally doesn’t cost a thing. It’s simply walking.

In this blog, we’ll explore how walking daily affects your blood pressure, why it works, how much to do, and simple ways to include it in your daily routine.

Understanding Blood Pressure

Your blood pressure (BP) is the force your blood exerts against your artery walls. It’s measured in two numbers:

  • Systolic (upper number) – pressure when your heart beats
     

  • Diastolic (lower number) – pressure when your heart rests
     

A normal BP is around 120/80 mmHg. Higher than this, especially long-term, increases your risk of heart disease, kidney failure, and stroke.

Why Walking Works

Regular walking is a form of aerobic exercise, which gets your heart pumping and your blood flowing. This helps:

  • Improve the elasticity of blood vessels
     

  • Reduce artery stiffness
     

  • Promote better circulation
     

  • Lower cholesterol and blood sugar levels
     

  • Reduce body fat, especially around the abdomen
     

As a result, walking can naturally reduce both systolic and diastolic blood pressure over time.

What Does Science Say?

Numerous studies show walking can lower blood pressure:

  • A study published in Hypertension journal found that brisk walking for 30 minutes a day can reduce systolic BP by 5–10 mmHg.
     

  • Another meta-analysis concluded that walking consistently for 3 months had a significant impact on lowering BP in people with pre-hypertension and stage 1 hypertension.
     

How Much Should You Walk?

The sweet spot is:

  • 30 minutes of brisk walking
     

  • At least 5 days a week
     

  • If possible, aim for 10,000 steps per day
     

Even short bouts—like 10 minutes three times a day—are beneficial if you’re just starting out.

Additional Health Benefits of Walking

Walking daily doesn’t just help blood pressure; it:

  • Boosts heart and lung capacity
     

  • Reduces stress hormones (cortisol and adrenaline)
     

  • Improves mood and sleep
     

  • Helps manage weight
     

  • Increases insulin sensitivity
     

  • Strengthens bones and muscles
     

All these factors play a role in maintaining healthy blood pressure.

Walking Reduces Stress = Lower BP

Chronic stress raises blood pressure. Walking helps:

  • Lower stress hormone levels
     

  • Release endorphins (feel-good chemicals)
     

  • Calm your nervous system
     

A simple 15-minute walk in nature can do wonders for your mind and body.

How to Make Walking a Habit

Here are easy tips to stay consistent:

  1. Schedule it like a meeting – same time each day
     

  2. Listen to music or podcasts – make it enjoyable
     

  3. Walk with a friend – keeps you accountable
     

  4. Break it up – 10 mins morning, 10 mins lunch, 10 mins evening
     

  5. Track your steps – use a smartwatch or phone app
     

  6. Take the stairs or walk short errands – it all adds up
     

What to Watch For

While walking is safe, take precautions if:

  • You have heart problems
     

  • You experience dizziness or chest pain
     

  • You’re over 60 and new to exercise
     

In such cases, consult your doctor before starting.

Lab Tests You Can Book via SecondMedic

Want to keep an eye on your blood pressure and related risk factors? These tests help:

  • Complete Lipid Profile – for cholesterol
     

  • Blood Pressure Monitoring (Ambulatory BP)
     

  • HbA1c or Fasting Blood Sugar – if you have diabetes
     

  • Kidney Function Test (KFT)
     

  • Electrolyte Panel
     

You can book these online via SecondMedic.com, with home sample collection from labs like Thyrocare.

Conclusion

Walking is a powerful yet gentle way to control blood pressure naturally. Whether you're already on medication or just starting your BP journey, walking can reduce risk, improve energy, and support your overall well-being.

Now that you know how walking daily affects your blood pressure, put on your walking shoes and take that first step—literally!

Read FAQs


A. Yes. Regular walking improves blood circulation, strengthens the heart, and helps reduce both systolic and diastolic BP.

A. Experts recommend at least 30 minutes of brisk walking 5–6 days a week to see noticeable results.

A. Morning walks are ideal as they help activate your metabolism and stabilize BP early in the day, but any time is better than none.

A. While walking helps reduce dependency on medications, it’s important to consult your doctor before making any changes.

A. Absolutely. Walking is a low-impact, heart-friendly exercise suitable for people of all ages, including seniors.

Read Blog
Is Curd Good or Bad for Acidity

Is Curd Good or Bad for Acidity?

Acidity is a common digestive issue in India—often triggered by spicy food, irregular meals, stress, or poor gut health. In such situations, curd is often suggested as a home remedy. But the big question is: Is curd good or bad for acidity?

Let’s dive into the facts, benefits, and precautions you should know.

 

What Makes Curd Special?

Curd is a fermented dairy product rich in probiotics—beneficial bacteria that help maintain a healthy digestive system. Unlike milk, curd is easier to digest and is often considered cooling for the stomach.

 

Why Curd Is Good for Acidity (for Most People)

 

1. Probiotics Balance Stomach Acid

Curd contains Lactobacillus bacteria which improve digestion and reduce bad bacteria that cause acidity.

 

2. Cools the Stomach

Curd has a soothing effect on the stomach lining and helps reduce inflammation caused by excess acid.

 

3. Prevents Acid Reflux

By improving digestion, curd reduces the time food stays in the stomach—lowering the chances of acid reflux.

 

4. Aids Gut Healing

If your acidity is due to poor gut flora, curd can restore balance and improve nutrient absorption.

 

When Curd Might Not Be Suitable

Curd may not suit everyone. Here are cases when curd may worsen acidity or cause discomfort:

 

1. Lactose Intolerance

If you’re sensitive to dairy, curd may cause gas, bloating, and worsen acid reflux symptoms.

 

2. Eating Curd at Night

Curd increases mucus production in some people. Eating it late at night might cause discomfort or cold-like symptoms.

 

3. Flavored or Sweetened Curd

Packaged or sweet curds often contain sugar, preservatives, and artificial flavors which can irritate the stomach lining.

 

4. Combining with Heavy Meals

Eating curd with non-digestible or spicy food can cancel out its benefits and lead to fermentation in the gut.

 

Best Time to Eat Curd for Acidity

  • With lunch – balances digestion
     

  • Mid-morning or early evening – good for snacks
     

  • Avoid late-night curd or with heavy dinners
     

 

How to Eat Curd for Maximum Benefit

  • Eat plain, unsweetened curd
     

  • Add jeera powder, black salt, or mint for better digestion
     

  • Use it in buttermilk or raita instead of plain form if acidity is frequent
     

  • Avoid eating it cold from the fridge—room temperature is best
     

 

Healthy Curd-Based Recipes for Acidity

 

1. Jeera Raita

Curd + roasted cumin powder + black salt – cools the stomach

 

2. Mint Buttermilk (Chaas)

Curd + water + mint + salt – aids digestion and reduces acidity

 

3. Lauki (bottle gourd) Raita

Curd + boiled lauki – light and cooling for the gut

 

When to Get Tested

If you suffer from chronic acidity, indigestion, or burning sensation even after diet changes, get tested for:

  • H. pylori infection
     

  • Liver issues
     

  • Food intolerances
     

  • Gastritis or ulcers
     

You can book these tests at SecondMedic.com with Thyrocare-backed labs and home collection.

 

Conclusion

So, is curd good or bad for acidity?
Yes, curd is generally good—thanks to its probiotics and cooling nature. But it must be eaten plain, in moderation, and at the right time of day.

If you have specific gut sensitivities or lactose issues, talk to a doctor before including curd in your diet regularly.

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