A new study discovered that increasing exercise by 3,000 steps per day can significantly reduce high blood pressure in older persons.
Exercise has long been associated with numerous health benefits, and a recent study sheds light on its potential to lower high blood pressure in older adults. The research, conducted by experts in the field, explored the impact of increasing daily steps by 3,000 on regulating blood pressure in the elderly population.
High blood pressure, or hypertension, is a prevalent health concern, particularly among older individuals. The study’s findings hold promise for improving the health and well-being of older adults.
Dr. Pescatello, an expert in hypertension and exercise, has previously conducted research showcasing the immediate and lasting effects of exercise in reducing blood pressure in adults with hypertension. This study aimed to determine whether older adults with hypertension could experience similar benefits by moderately increasing their daily walking activity, which is a feasible and accessible form of exercise for this demographic.
The study focused on a group of sedentary older adults, ranging in age from 68 to 78, who walked an average of approximately 4,000 steps per day before the study began. After careful consideration of existing research, the researchers established that a goal of 3,000 additional daily steps would be both reasonable and beneficial for the participants. This increase would bring most participants to a daily total of 7,000 steps, aligning with the American College of Sports Medicine’s recommendations.
One of the noteworthy aspects of this intervention is its simplicity. Walking requires no special equipment, can be performed virtually anywhere, and is not overly demanding, making it a practical choice for individuals seeking to improve their health.
During the study, participants received kits containing pedometers, blood pressure monitors, and step diaries to record their daily walking activity. Despite the challenges posed by the COVID-19 pandemic, the researchers conducted the study remotely.
The results were promising. On average, participants experienced a decrease of approximately seven points in systolic blood pressure and four points in diastolic blood pressure following the intervention. These reductions are comparable to those achieved with anti-hypertensive medications. Even participants who were already taking such medications saw improvements in their systolic blood pressure when they increased their daily activity.
The study’s lead researcher, Elizabeth Lefferts, remarked, “It’s exciting that a simple lifestyle intervention can be just as effective as structured exercise and some medications.”
Dr. Pescatello added, “It just speaks to the value of exercise as anti-hypertensive therapy. It’s not to negate the effects of medication at all, but it’s part of the treatment arsenal.”
Interestingly, the researchers noted that factors like walking speed and continuous bouts of walking were less crucial than the total volume of physical activity. Dr. Pescatello emphasized, “Using the volume as a target, whatever fits in and whatever works convey health benefits.”
This study underscores the potential of a straightforward and accessible lifestyle intervention to improve the health of older adults with high blood pressure. It highlights the value of regular physical activity in promoting better blood pressure control and overall well-being.