Do you have high blood pressure? If you are an older adult in the U.S., chances are you do. High blood pressure can lead to serious health problems like heart attacks and strokes. But don’t worry, there is a simple and easy way to lower your blood pressure: walking more.
The Benefits of Walking for Hypertension
A new study by researchers from the University of Connecticut and Iowa State University found that adding about 3,000 steps per day can significantly reduce high blood pressure in older adults. The study involved sedentary older adults who walked an average of about 4,000 steps per day before the study. The researchers asked them to increase their daily walking by 3,000 steps for eight weeks. They also gave them pedometers, blood pressure monitors, and step diaries to track their progress.
The results were impressive. On average, participants’ systolic and diastolic blood pressure decreased by seven and four points, respectively, after the intervention. These decreases are comparable to those seen with anti-hypertensive medications and exercise. The researchers also found that walking speed and walking in continuous bouts did not matter as much as simply increasing total steps.
Why Walking Works for Hypertension
Walking is one of the easiest and most popular forms of physical activity for older adults. It does not require any equipment, it can be done anywhere and anytime, and it has many health benefits. Walking can improve cardiovascular fitness, muscle strength, balance, mood, and cognitive function.
Walking can also lower blood pressure by improving blood flow, reducing inflammation, and relaxing blood vessels. Walking can also help reduce stress, which is a major contributor to hypertension. Walking can also help control weight, which is another risk factor for hypertension.
How to Start Walking More for Hypertension
If you want to lower your blood pressure by walking more, here are some tips to get you started:
Set a realistic goal. The researchers in the study suggested 3,000 extra steps per day, which is about 1.5 miles or 30 minutes of walking. This would put you at 7,000 daily steps, which is the recommended amount by the American College of Sports Medicine. You can start with a lower goal and gradually increase it as you get more comfortable.
Use a pedometer or a smartphone app to track your steps. This can help you monitor your progress and motivate you to keep going.
Find a walking buddy or join a walking group. This can make walking more fun and social. You can also challenge each other and support each other.
Walk whenever you can. You can walk to the store, to the park, to the library, or anywhere else within a reasonable distance. You can also take the stairs instead of the elevator, park farther away from your destination, or get off the bus one stop earlier.
Walk at your own pace and listen to your body. You don’t have to walk fast or for long periods of time to get the benefits. You can walk at a comfortable speed and take breaks as needed. You should also consult your doctor before starting any new exercise program.
Conclusion
Walking more is a simple and effective way to lower your blood pressure and improve your health. By adding just 3,000 steps per day, you can see significant reductions in your blood pressure and reduce your risk of heart disease and stroke. So what are you waiting for? Grab your shoes and start walking today!
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