Walking extra 3,000 steps a day reduces high blood pressure in seniors: Study

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More steps equals lower blood pressure, according to a new study published in the Journal of Cardiovascular Development and Disease.

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But not just a few steps.

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According to study co-author Linda Pescatello, professor of kinesiology in the University of Connecticut’s College of Agriculture, Health and Natural Resources, walking an additional 3,000 steps per day (roughly 2.1 kilometres at an average pace) can reduce blood pressure in older adults with hypertension. In the U.S., estimates suggest 80% of older adults have high blood pressure.

“We’ll all get high blood pressure if we live long enough, at least in this country (the United States),” Pescatello, an expert in hypertension, said in a press release. “That’s how prevalent it is.”

The study included a group of 21 adults between the ages of 68 and 78 who said they only walked around 4,000 steps per day. They were asked to walk another 3,000 steps every day, thought to be a reasonable goal, and were sent equipment to track their progress.

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Pescatello and other members of the research group found, on average, that the participants decreased their systolic and diastolic blood pressure by seven and four points, respectively.

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The results suggest that walking 7,000 steps a day can be the same as taking medications to reduce blood pressure. Eight participants were taking hypertension medication, but still saw improvements after walking more.

“In a previous study, we found that when exercise is combined with medication, exercise bolsters the effects of blood pressure medication alone,” Pescatello said. “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.

“We saw that the volume of physical activity is what’s really important here, not the intensity. Using the volume as a target, whatever fits in and whatever works conveys health benefits.”

More good news, study authors say, is the amount of steps required to lower your blood pressure isn’t extreme, and no costly equipment is required.

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