Increasing walking steps daily can reduce blood pressure and diabetes in overweight participants.
Diabetol Int. 2018 Feb ;9(1):75-79. Epub 2017 Aug 7. PMID: 30603352
Background: High blood pressure (BP) and diabetes have been suggested to be non-communicable diseases (NCDs), and they are components in the definition of metabolic syndrome. Further, several studies have reported that the risk of developing NCDs can be reduced by increased physical activity. In addition, a daily target of 10,000 steps has been generally suggested to increase physical activity in sedentary lifestyles. Therefore, the purpose of this study was to determine the effect of an accumulation of 10,000 steps daily on BP and blood glucose in overweight participants.
Methods: Participants were recruited from males and females, aged 35-59 years, with sedentary lifestyles. A longitudinal quasi-experimental study was designed with 35 participants who had body mass indices ≥25 kg/m. These volunteers were assigned to the 12-week pedometer-based walking program (an accumulation of at least 10,000 steps daily). Blood glucose and BP were measured before and after the intervention.
Results: Systolic blood pressure (SBP) was significantly lower in 30 individuals who accumulated 10,000 steps daily (-13.74 mmHg). In addition, the reduction of blood glucose levels (-14.89 mg/dl) in the intervention participants was statistically significant ( < 0.001).
Conclusion: The accumulation of at least 10,000 steps daily resulted in decreased SBP and blood glucose in overweight Thai subjects. It could also reduce the risk of cardiovascular disease (e.g., hypertension and diabetes).