Daily Steps and Hypertension: Link Between 3000 Steps and Lower Cardiovascular Risk Revealed
Walking has long been touted as a simple and effective way to maintain good health, and a new study published in the European Journal of Preventive Cardiology sheds light on just how beneficial this low-impact exercise can be for heart health.
The study, which focused on individuals with hypertension (high blood pressure), found that taking more than 3,000 steps each day was associated with a 17% reduction in the risk of major cardiac events. This reduction in risk was even more pronounced for those without hypertension, with an extra 1,000 steps daily leading to a 20.2% lower risk of major adverse cardiovascular events.
Emmanuel Stamatakis, PhD, director of the Mackenzie Wearables Research Hub at the University of Sydney, who supervised the study, stated that any amount of physical activity, even below the widely recommended daily target of 10,000 steps, is beneficial. "The message to patients should be 'any walking is beneficial'," he said.
The research also found that walking at a faster pace (around 80 steps per minute or more) for at least 30 minutes daily is associated with a 30% reduction in the risk of major cardiac events.
Cheng-Han Chen, MD, concurred, stating that some physical activity is better than none, and that more is probably even better in reducing the risk of major cardiac events.
The benefits of increased steps were evident across a range of cardiovascular outcomes. For every extra 1,000 steps taken daily, there was a 22% reduction in the risk of heart failure, a 24% reduction in the risk of stroke, and a 9% reduction in the risk of heart attack.
The study, which was conducted on over 32,000 participants enrolled in the UK Biobank database, adds to a growing body of research that demonstrates any amount of exercise can be beneficial to improving cardiovascular health.
Parveen Garg, a cardiologist, recommends 150 minutes of moderate intensity physical activity each week, which can be achieved by taking a brisk walk 5 days a week for 30 minutes. Garg emphasises the importance of focusing on movement rather than the number of steps taken.
Carl J. Lavie Jr., MD, adds that walking has numerous benefits, including improving autonomic function, cardiometabolic profiles, reducing inflammation, and reducing psychological stress.
In summary, regular walking with increasing step counts and faster walking pace markedly lowers risks of heart attacks, heart failure, stroke, and other major cardiac events, with meaningful benefits beginning at relatively modest daily step counts around 3,000-7,000 steps and continuing up to 10,000+ steps per day. The study highlights the importance of promoting physical activity as standard care, especially for patients with high blood pressure.
- The study published in the European Journal of Preventive Cardiology reveals that taking more than 3,000 steps daily can reduce the risk of major cardiac events by 17%, and this figure increases to 20.2% for those without hypertension.
- Emmanuel Stamatakis, the study supervisor, emphasizes that any amount of physical activity, even below the recommended daily target of 10,000 steps, is beneficial for heart health.
- The study also indicates that walking at a faster pace (around 80 steps per minute or more) for at least 30 minutes daily reduces the risk of major cardiac events by 30%.
- The benefits of increased steps were evident across a range of cardiovascular outcomes, with a 22% reduction in the risk of heart failure, a 24% reduction in the risk of stroke, and a 9% reduction in the risk of heart attack for every extra 1,000 steps taken daily.
- The research adds to a growing body of evidence that demonstrates any amount of exercise can be beneficial for improving cardiovascular health.
- Parveen Garg, a cardiologist, suggests 150 minutes of moderate-intensity physical activity each week, which can be achieved by taking a brisk walk 5 days a week for 30 minutes, and emphasizes the importance of focusing on movement rather than the number of steps taken.
