About 80% of older people suffer from high blood pressure. Healthy blood pressure can protect against serious illnesses such as strokes, heart attacks and heart failure.
A pilot study found that just a little exercise, about 3,000 steps per day, can significantly reduce high blood pressure.
This study sought to determine whether older people with high blood pressure could achieve these benefits by moderately increasing daily walking, which is one of the most common and easiest types of physical activity for any person.
Walking is easy, no equipment is required, and it can be done virtually anytime, anywhere.
The research focused on a group of inactive older people between the ages of 68 and 78 who averaged about 4,000 steps per day before the study.
After consulting current studies, it was determined that an increase of 3,000 steps would be a reasonable goal. 3,000 steps is enough, but not too demanding, to achieve health benefits.
This would also lead to most people taking 7,000 steps each day, which is in line with the advice of the American College of Sports Medicine.
The study was conducted during the COVID-19 pandemic, which meant everything had to be done remotely.
Participants were sent a kit containing blood pressure monitors, pedometers and step diaries to record how many steps they took each day.
Systolic and diastolic blood pressure decreased by an average of 7 and 4 points, respectively, after increasing steps each day.
Other research suggests that blood pressure reductions like these lead to a 16% reduction in cardiovascular mortality risk, an 11% reduction in all-cause mortality risk, an 18% reduction in heart disease risk, and a 36% reduction in stroke risk.
It is noteworthy that basic lifestyle treatment can be just as effective as some medications and structured exercises.
The results suggest that the 7,000-step program completed by study participants is comparable to the reductions achieved with blood pressure-lowering medications.
Of the 21 participants, 8 were already taking antihypertensive medication. These people still experienced an improvement in systolic blood pressure by increasing their daily activity.
Researchers found in a previous study that exercise combined with medication improved the effects of blood pressure medication alone. It demonstrates the value of exercise as a blood pressure lowering treatment. The effects of the medication are not completely reversed; Exercise is only part of the treatment strategy.
The researchers found that walking in continuous phases and walking speed didn’t make as big a difference as just increasing the total number of steps.
They found that the amount of physical activity is most important, rather than the intensity. If you use volume as a goal, anything that works and fits in will provide health benefits.
Photo by Bruno Nascimento on Unsplash
