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"I generally advise that people aim for about 7,000 steps a day—[and] up to 10,000 steps if they feel up for it," says Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center. "Of course, even amounts lower than this are still beneficial and better than nothing."Let's double-tap on the 10,000 steps for a second. You may have heard that 10,000 steps per day is ideal. However, that idea comes from a marketing campaign for a pedometer called the Manpo-kei (translation: 10,000 steps) created in Japan in the 1960s. Peer-reviewed research isn't sold on it.
A Journal of Cardiovascular Development & Disease study suggested that 3,000 steps could lower blood pressure in older adults with high blood pressure who were living a sedentary lifestyle. A Circulation analysis indicated 6,000 to 9,000 steps would go a long way in improving heart health (blood pressure included). A British Journal of Sports Medicine study of more than 72,000 people reported that individuals who took between 9,000 and 10,500 daily steps had lower risks of dying from cardiovascular diseases like hypertension.
"The studies do not contradict each other but rather provide complementary insights," clarifies Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart & Vein. "A big takeaway is that small changes make a big difference...If you’re sedentary, aim to add 2,500 to 3,000 extra steps daily. Over time, work toward 6,000 to 9,000 for long-term heart benefits."Related: I Walked 10,000 Steps a Day for a Month—Here’s What Happened
Why Step Count Matters for Blood Pressure
He reports that a sedentary lifestyle:
Slows circulation, which stiffens arteriesPromotes inflammation and oxidative stress, damaging blood vesselsRaises stress hormones and blood sugar, both of which push blood pressure upBoosts production of nitric oxide (NO), a chemical that helps blood vessels relaxPromotes the creation of tiny new blood vessels (angiogenesis), making circulation more efficientImproves insulin sensitivity, reducing strain on the arteries Balances your nervous system, which also helps regulate blood pressure
Related: This Is the Best Time of Day to Exercise if You Want To Improve Heart Health, According to Cardiologists
Here are some tips for stepping up your step count slowly but safely.
2. "Habit stack" your step count
Every step counts, whether you're walking to the coffee machine at work or around the block three times as part of a sweat session. "Take a 10-minute walk after meals, park farther away or walk during phone calls," Dr. Kee says. "Stacking new steps onto existing routines makes them stick."
Busy types, listen up. If you don't have time to knock out a 30-minute workout in one sitting—er, standing—that's OK. Five to 10-minute walks throughout the day can also move the needle. "Short, frequent bouts are easy and lower post-meal blood pressure," Dr. Talreja shares.
4. Make walking fun
What matters more: Total steps or speed? "Total steps are the foundation—any increase helps, no matter the speed," Dr. Kee says.
6. Understand the pros and limitations of wearables
Dr. Talreja loves that wearables let you monitor your progress, which "builds motivation and helps you gradually increase without overdoing it."
"It is also important to note that commercially available wearables have some differences in the accuracy of their data and style of presentation," he says. "Rather than focusing on the exact number of steps, a good initial step is to focus on consistently moving for 30 minutes five days a week and then listening to the messages [your] body gives [you] as [you] optimize individually."
Related: If Your Smartwatch Says You Have a High Heart Rate, This Is the First Thing to Check
Sources:
Dr. Deepak Talreja, MD, the director of cardiology at Sentara HealthDr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical CenterDr. Karishma Patwa, MD, cardiologist at Manhattan Cardiology in NYC and a labfinder.com contributor.Dr. Patrick Kee, MD, Ph.D., a cardiologist, Vital Heart & Vein10,000 steps a day—or fewer? Harvard Health.Increasing Lifestyle Walking by 3000 Steps per Day Reduces Blood Pressure in Sedentary Older Adults with Hypertension: Results from an e-Health Pilot Study. Journal of Cardiovascular Development & Disease.Prospective Association of Daily Steps With Cardiovascular Disease: A Harmonized Meta-Analysis. Circulation. Do the associations of daily steps with mortality and incident cardiovascular disease differ by sedentary time levels? A device-based cohort study. British Journal of Sports Medicine.Hence then, the article about exactly how many steps a day can lower your blood pressure was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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