As we navigate through life’s chapters, the reality is that our risk of experiencing a stroke tends to rise. In fact, studies indicate that the chance of having a stroke can double every decade after we hit 45. If you’re like many, you might already be aware that keeping an eye on your risk factors—such as blood pressure, blood sugar, cholesterol levels, and body weight—is essential for maintaining heart health. So, what happens when managing those factors becomes a bit tricky as the years go by?
One of the most effective—and accessible—ways to support heart health is through regular exercise. However, if you’ve ever tried to establish a routine as you get older, you know that it can sometimes come with its own set of challenges, including the occasional aches and pains. But here’s some good news: walking is a simple form of exercise that almost anyone can do, regardless of age or fitness level. Recent research has even suggested that tweaking your walking routine could significantly help lower your risk of stroke and improve those pesky health metrics.
A systematic review and meta-analysis published in June 2024 in *BMC Geriatrics* sheds light on this topic. Researchers analyzed eight different studies that involved over 1,500 participants aged between 60 and 85. These studies examined the impact of pedometer-based walking programs on the activity levels of older adults. It turns out that using a pedometer—or a similar wearable device—can motivate you to get moving more, which, in turn, positively affects your heart health.
The programs included in the research typically took place two to three times a week and lasted anywhere from four to 26 weeks, with each session lasting between 40 to 60 minutes. The findings were promising: those who engaged in these pedometer-based walking programs saw significant improvements in their physical activity levels and systolic blood pressure—the top number in your blood pressure reading, indicating how hard your heart is working to pump blood. While there were no notable changes in diastolic blood pressure (the lower number that measures pressure in your arteries when the heart is resting), the overall benefits were still noteworthy.
Additionally, researchers noted improvements in blood sugar levels among participants. There was also a slight positive effect on triglyceride levels (a type of fat in the blood essential for energy, but high levels can elevate heart disease risk).
It’s exciting to think about how something as straightforward as walking can have profound effects on our health, especially as we age. So, if you’re looking to boost your heart health while minimizing your stroke risk, consider incorporating a walking program into your routine. Whether it’s a leisurely stroll with a friend or a brisk solo walk to clear your mind, every step counts.
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