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How Walking Affects High Blood Pressure

Nearly 50 percent of adults in the United States suffer from high blood pressure. While the condition itself is generally symptom free, it should be taken seriously because it is a major risk factor for other serious cardiovascular conditions. In the past, researchers have conducted studies that show exercise can help to control high blood pressure. A new study strengthens the positive effects of exercise on high blood pressure by studying how walking affects the condition.

About the Study

The study was conducted by researchers at the University of California at San Francisco. The study involved data collected from 638 participants who had been involved in the Framingham Heart Study. The participants wore an Apple Watch a minimum of 5 hours per day for the duration of the study. The watch acted as a pedometer, recording the number of steps each participant took while wearing it. In addition, they monitored their blood pressure at home.

The results of the study showed that for every 1,000 steps a participant took, their systolic blood pressure (the top number) was .45 points lower. That means that those who take 10,000 steps per day can expect to lower their blood pressure by 2.25 points in comparison to those who walk half as much.

Other Ways to Manage High Blood Pressure

In addition to exercising regularly, there are many other ways to help reduce blood pressure levels. Some of the things experts recommend are:

Weight Loss: According to the Mayo Clinic, losing weight is one of the most effective ways to lower blood pressure. Losing just 2.2 pounds can lower blood pressure by 1 point.
Improve Diet: Eating a balanced diet that is rich in fruits, vegetables, and whole grains is another effective way to control blood pressure. The diet should also include low-fat dairy products and reduced amounts of saturated fats and cholesterol.
Reduce Sodium: In addition to eating a healthy diet, it’s also important for people with high blood pressure to consume less sodium. Sodium should be limited to 2,300 mg per day or less.
Lower Stress: Chronic stress is believed to contribute to high blood pressure. Managing stress could help to reduce blood pressure.

If your older family member has high blood pressure, elder care can help them to manage the condition. An elder care provider can prepare healthy meals that are low in sodium, saturated fat, and cholesterol.

Elder care providers can also remind the senior to take blood pressure medications as prescribed by the doctor. In addition, an elder care provider can help the older adult to exercise more, such as by taking walks with them when the weather is nice.

Sources
https://www.medicalnewstoday.com/articles/walking-more-linked-with-lower-blood-pressure
https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974

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