A new study led by Linda Pescatello of UConn’s College of Agriculture, Health and Natural Resources shows the significant benefits of minimal physical activity in managing high blood pressure among older adults.
Published in the Journal of Cardiovascular Development and Disease, the study finds that an addition of roughly 3,000 steps per day can notably reduce high blood pressure in this demographic.
With an estimated 80% of older adults in the U.S. suffering from high blood pressure, this research offers a practical and accessible approach to mitigating serious health risks such as heart attacks, heart failure, and strokes.
The team has previously established the immediate and lasting benefits of exercise in lowering blood pressure in hypertensive adults. This study extends those findings to a feasible daily walking regimen.
The study targeted sedentary individuals aged between 68 and 78, who initially walked an average of about 4,000 steps daily.
The research team, adapting to the constraints of the COVID-19 pandemic, conducted the study remotely, equipping participants with pedometers, blood pressure monitors, and step diaries.
They found that by increasing daily steps to around 7,000, in line with the American College of Sports Medicine’s recommendations, participants experienced significant decreases in both systolic and diastolic blood pressure.
These decreases in blood pressure are comparable to the effects seen with anti-hypertensive medications, highlighting the efficacy of this simple lifestyle intervention.
Notably, participants who were already on anti-hypertensive medications still benefited from the increased physical activity, suggesting that exercise can complement the effects of blood pressure medication.
The study underscores that it’s the volume of physical activity, rather than the intensity, that is crucial for health benefits.
This finding is particularly relevant for older adults, as walking is an accessible form of exercise that does not require special equipment or intense effort.
Pescatello emphasizes the importance of exercise as part of the treatment arsenal for hypertension.
The study’s approach, focusing on increasing total steps rather than walking speed or continuous bouts, offers a flexible and adaptable method for older adults to improve their health.
In summary, this research highlights the significant impact of a relatively small increase in daily physical activity on managing high blood pressure.
It offers a practical and effective strategy for older adults to enhance their health and reduce the risk of serious cardiovascular events.
If you care about high blood pressure, please read studies that drinking tea could help lower blood pressure, and early time-restricted eating could help improve blood pressure.
For more information about blood pressure, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.
The research findings can be found in Journal of Cardiovascular Development and Disease.
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