How Increasing Daily Steps by 3,000 Can Aid in Lowering Blood Pressure
Approximately 80% of older individuals suffer from hypertension, a condition that can lead to serious disorders such as strokes, heart attacks, and heart failure. However, a recent pilot study has found that a relatively small increase in daily steps can significantly lower high blood pressure.
The study focused on a group of inactive older individuals between the ages of 68 and 78 who walked an average of 4,000 steps per day before the research began. The goal was to determine if these individuals could achieve the benefits of lower blood pressure with a moderate increase in their daily walking routine.
Walking is one of the most common and easiest types of physical activity for any individual. It requires no equipment and can be done anywhere at any time. In this study, participants were sent a kit that included blood pressure monitors, pedometers, and step diaries to log their daily activity.
The researchers determined that a reasonable goal for the participants would be to increase their daily steps by 3,000. This would bring most individuals to a total of 7,000 steps per day. The American College of Sports Medicine advises this level of activity for health benefits.
After increasing their daily steps, the participants experienced significant reductions in systolic and diastolic blood pressure. On average, systolic blood pressure dropped by 7 points and diastolic blood pressure dropped by 4 points. These reductions in blood pressure have been associated with a reduced risk of cardiovascular mortality, all-cause mortality, heart disease, and stroke.
What’s remarkable about this study is that a simple lifestyle change like increasing daily steps can be as effective as some medications and structured exercise programs. Out of the 21 participants, 8 were already taking anti-hypertensive medications. Even these individuals saw improvements in their systolic blood pressure when they increased their daily activity.
Previous research has shown that exercise, when combined with medications, can enhance the effects of blood pressure medications. This study further demonstrates the value of exercise as an anti-hypertensive treatment. It is important to note that exercise does not negate the effects of medications but rather complements them.
Interestingly, the researchers found that the continuous bouts and speed of walking did not make as much of a difference as simply increasing the total number of steps. The volume of physical activity was the most important factor in achieving the health benefits. This means that individuals can choose whatever form of activity works best for them, as long as they are increasing their overall volume.
In conclusion, increasing daily steps by 3,000 can have a significant impact on lowering blood pressure, even in older individuals with hypertension. Walking is a simple and accessible form of physical activity that can be easily incorporated into daily routines. The results of this study highlight the importance of regular exercise in managing and preventing hypertension, as well as reducing the risk of serious cardiovascular disorders.