Recent research published in the Journal of Cardiovascular Development and Disease has shown that increasing step counts by 3,000 steps per day in older adults appears to lower blood pressure.
The study included 21 sedentary older adults (ages 68 to 78) who had been diagnosed with hypertension. Before the study, the participants walked an average of 4,000 steps per day. During the study, participants wore pedometers and were given behavior change assistance to increase their step counts by 3,000 steps per day to a total of 7,000 steps per day. The study lasted 20 weeks, and 19 of the participants completed the entire assessment. The goal of the study was to determine how increased physical activity may impact blood pressure control in older adults with hypertension.
At the end of the study, participants’ systolic blood pressure had decreased by seven points on average and their diastolic blood pressure had decreased by four points on average. The results of previous research suggest that these numbers correspond to a decrease in the risk of all-cause mortality of 11%, a decrease in the risk of cardiovascular mortality by 16%, a decrease in the risk of developing heart disease by 18%, and a 36% decrease in the risk of stroke.
The study’s authors noted that simply increasing the number of steps per day can be as effective as a structured exercise and some medications for treating high blood pressure. Additionally, during the study, the authors saw that walking in continuous bouts or walking with greater intensity did not seem to matter as much as simply getting the steps in. About 80% of older adults in the U.S. have high blood pressure, and these results suggest a simple and effective way to address it.
Sources: Journal of Cardiovascular Development and Disease, Science Daily
