New Research Shows Walking Can Significantly Reduce Blood Pressure

Adding just 3,000 steps per day could potentially lower high blood pressure, according to a recent study. Approximately 80% of older adults in the United States have high blood pressure, and managing it is crucial for preventing heart failure, heart attacks, and strokes. The study aimed to determine if increasing walking, a popular form of exercise in this age group, could have a positive impact on blood pressure. The researchers observed a group of sedentary individuals between the ages of 68 and 78 who typically walked about 4,000 steps per day. By adding an additional 3,000 steps, bringing their daily total to 7,000 steps, they matched the recommendation by the American College of Sports Medicine. The participants tracked their progress using kits that included pedometers, blood pressure monitors, and step diaries. On average, the participants’ systolic and diastolic blood pressure decreased by 7 and 4 points respectively after the intervention. These reductions in blood pressure are associated with an 11% reduction in the risk of premature death from all causes, a 16% lower risk for heart-related causes, an 18% lower risk of heart disease, and a 36% lower risk for stroke. The results were comparable to those seen with medications for high blood pressure. Even participants who were already taking medication for high blood pressure experienced improvements in their systolic blood pressure. The researchers conclude that the volume of physical activity, rather than the intensity or duration of walking, is the key factor in decreasing blood pressure. The findings suggest that incorporating additional steps into daily routines could be an effective and accessible way for older adults to manage their blood pressure. The research team plans to conduct a larger clinical trial based on these results.