It’s impossible to give a hard number for how much you need to walk to lower your blood pressure. The recommendation is to try to get 30 minutes at least three to five times a week of exercise. There’s a Korean study that showed walking 40 minutes a day lowered blood pressure, but only there were only 23 people in the study. I don’t know if there’s any major study. I don’t tell people about blood pressure per se, but according to the American Heart Association, you should be getting 150 minutes a week, or 75 minutes of vigorous exercise a week.
Walking at a moderate pace just 30 minutes, 5 times a week will reduce your blood pressure. The goal is to elevate your heart rate and breathing somewhat while being able to maintain a conversation. If you're breathing too hard to talk, slow your pace down.
A mere 30 minutes of walking three times a week has been shown to drop blood pressure 5 points in 12 weeks. Overachievers, knock yourselves out. With walking, more really is better. Aim to walk every day.
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