Best Time to Walk to Lower Blood Pressure
Best time to walk to lower blood pressure, ever sit in traffic, running late for work and feel your blood pressure rising? Blood pressure naturally fluctuates throughout the day, and factors like stress, emotions, diet—and even exercise—can all influence it. But when it stays high over time, a condition known as hypertension, it can lead to serious health problems. Fortunately, lifestyle habits like regular exercise can help keep it in check.
Whether you’re an early riser who loves hitting the gym before sunrise or someone who prefers an evening workout to shake off the day’s stressors, you might wonder: Is there really a best time to exercise for blood pressure—or does timing even matter? We reviewed the research and spoke to experts to find out. Here’s what they say.
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Is There a Best Time to Walk For Blood Pressure?
Blood pressure typically rises in the morning and dips in the evening, said Tiffany S. Di Pietro, DO, a cardiologist and founder of Di Pietro Health. People who experience big morning “surges” or higher blood pressure at night are at greater risk for health problems.
That’s where walking comes in. The blood pressure-lowering effects of a single walk can last for hours afterward, Di Pietro explained, a period that doctors call “post-exercise hypotension.” So, the time of day you go on a walk can impact when that blood pressure-lowering window actually occurs.
There’s also the possibility that intense exercise near bedtime could decrease sleep quality, warned Jason V. Tso, MD, a cardiologist with the Sports Cardiology Program and the Center for Inherited Cardiovascular Disease at the Stanford University School of Medicine. “So, for those who find it hard to sleep after a brisk walk, it is fine to exercise any time of day,” he said.
Ultimately, the experts agreed that the best time to walk to lower blood pressure is whenever you can find the time. With fewer than half of Americans meeting the weekly physical exercise recommendations, prioritizing movement often matters more than the exact timing.
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Benefits of Exercising in the Morning
For the early birds, starting the day with movement can offer many heart-healthy benefits.
“Some research suggests that exercising in the morning is more effective in lowering blood pressure in women compared to exercising later in the day,” says Callins. In one small 12-week study, women who worked out in the morning saw greater reductions in both blood pressure and abdominal fat. Men, however, experienced more benefits in blood pressure when exercising in the evening, suggesting that individual needs may play a role.
Morning workouts may also offer benefits for people who spend most of the day sitting. In one study of older adults, a 30-minute morning walk lowered systolic blood pressure over eight hours of prolonged sitting that followed the exercise. Participants who also took short breaks throughout the day experienced even greater improvements.
Exercising in the morning can be especially beneficial for people with metabolic syndrome as well. “For those with metabolic syndrome, morning training has shown better effects for systolic blood pressure and metabolic markers,” says Devin Loewestein, M.D. He adds that another advantage of morning exercise is avoiding potential sleep disruption that can occur with exercising too late in the day.
Benefits of Exercising in the Afternoon or Evening
For those who prefer to sweat out the stresses of the day, afternoon or evening exercise also offers benefits.
“Evening exercise may provide greater benefits for some individuals, especially men with hypertension or pre-hypertension,” says Marie Spano, M.S., RD. “Evening exercise leads to a greater decrease in sympathetic nervous activity—your body’s flight-or-fight response—compared to morning training.” This reduction can result in less vasoconstriction, or narrowing of the blood vessels, helping to lower blood pressure.
Blood pressure naturally follows a daily rhythm, rising sharply in the morning and often climbing again in the late afternoon or early evening. Renato Apolito, M.D., notes that evening exercise may offset this later-day rise and lead to even greater reductions in blood pressure overall. He also points out that people often feel stronger and more flexible later in the day, allowing for more vigorous workouts. Additionally, exercising in the afternoon and evening may also improve blood sugar control and overall heart health, which supports healthy blood pressure.
Similarly, Callins emphasizes that because blood pressure and hormones like cortisol are already elevated in the morning, exercising later in the day may be particularly beneficial for people with hypertension.
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How To Getting Started
Since exercise can support healthy blood pressure whether you work out in the morning or later in the day, the most important thing is to choose a time that works for you. To help you get started, the experts we spoke with share some practical tips:
- Start Slow. “Begin with just five minutes of activity in a ‘pocket’ of your day and gradually increase the duration as it feels manageable. This reduces pressure and makes it easier to stick with the routine,” says Michelle Routhenstein, M.S., RD, CDE, CDN.
- Choose Activities You Enjoy. Make exercise fun by picking workouts that you love. Take a group fitness class, listen to music or a podcast on a walk, watch your favorite show while on the elliptical or stationary bike, or explore a new route outdoors to enjoy different sights.
- Enlist a Friend. Grab a buddy to do exercise with. “Not only will this help with accountability and consistency, it can make exercise feel more like a fun activity versus a chore to complete that day,” says Sanghvi.
- Stack Exercise with Other Habits. Try a brief walk after breakfast, lunch or dinner, do a few squats before you brush your teeth in the morning or after washing the dishes in the evening, says Loewestein. Pairing a few minutes of exercise with an existing routine can make it easier to stick to.
- Pick a Consistent Time. Treat exercise like any other important appointment. Choose a time on your calendar that you can consistently commit to and won’t easily miss.
- Include Both Aerobic and Strength Exercise. Aim for both aerobic activity and strength training, says Callins. “It’s important to do a combination of aerobic and strength exercise for healthy benefits, which include lowering blood pressure.”
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