Brisk Walking Lowers High Blood Pressure and Heart Disease Risks, Study

By Adebowale Bello. B.Tech Microbiology, Freelance Health Writer. Medically reviewed by the DLHA team.

Black elderly couple brisk walking together in a park

High blood pressure is one of the biggest risk factors for heart problems around the world. In Africa, where healthcare access can be limited and many people are unaware of their blood pressure levels, the danger is even greater.

Many people often think that controlling hypertension requires expensive medication or strict diets but new research shows that something as simple as walking more steps each day can make a big difference.

However, walking at a faster pace (i.e., brisk walking) adds more protection as the recent study provides strong evidence that walking faster can actually lower your chances of developing serious heart conditions. This blog looks at the study and what it means for Africans.

About the Study

Researchers studied more than 36,000 people living with hypertension in the United Kingdom. The participants were mostly in their 60s and were followed for nearly 8 years.

At the beginning of the study, each person wore an accelerometer—a small device that tracks movement—for a week. This device measured how many steps they took each day and how fast they walked.

The scientists wanted to know if walking more or walking faster, was linked to a lower risk of major heart problems. These problems included heart failure, heart attack and stroke. They also compared the results to another group of people without hypertension to see if the effects were the same.

What the Study Found

The study found clear benefits for people with high blood pressure who walked more and at a faster pace. The main results were:

• For every 1,000 extra steps daily, there was a 17% lower risk of major heart problems.

• For heart failure, the risk went down by 22% with each 1,000 steps.

• The risk of stroke dropped by 24% with more steps.

• The risk of heart attack also went down to 9%, although the results were not as strong as for heart failure or stroke.

• Walking faster, not just more, gave extra protection. People who walked with more intensity had lower risks overall.

Importantly, these benefits were seen even at lower step counts. People did not have to reach the often-quoted 10,000 steps a day before seeing improvements. In fact, the study showed that benefits began from as low as around 2,300 steps daily.

Both men and women benefitted equally and the results were similar for people without hypertension. This means the advice to walk more and faster is beneficial for almost everyone.

What the Study Means to Africans

In many rural African communities, walking is already part of daily life. People walk to the market, to religious centres, to school or to the farm but urbanisation is changing this lifestyle. Many Africans now spend hours sitting at desks, in cars or on motorbikes. This study is a reminder that something very simple and free as walking can protect your heart from harm.

For those living with high blood pressure, this is especially important. In Africa, a large number of people with hypertension are not diagnosed early. Even those who are diagnosed may not afford regular medication or check-ups. Adding more steps to daily routines can be a practical way to reduce risk at no extra cost.

For example:

• Instead of always using motorbikes or taxis for short distances, try walking if it is safe.

• In workplaces, use the stairs instead of the elevator.

• Set aside time in the morning or evening for a brisk walk around your neighbourhood.

• Encourage family members, especially the elderly, to walk together for support and safety.

It is noteworthy that the study did not just focus on the number of steps but also on how fast those steps were taken. This is because walking faster means your heart works a little harder, which helps improve circulation, strengthens your heart muscle and lowers your blood pressure over time. In practice, this could mean walking briskly enough that you feel slightly out of breath but can still hold a conversation. You don't need to run marathons or buy expensive gym memberships because a simple increase in your daily steps and at a slightly faster pace can go a long way in protecting your heart. 

This is a realistic target for many Africans, even in busy cities. Instead of slow strolling, a purposeful brisk walk can double the benefits for heart health.

Wrap Up

People with high blood pressure can lower their risk of heart problems simply by walking more and at a faster pace. The benefits start from small increases, so it is never too late to begin. For Africans facing the growing burden of hypertension, walking is a low-cost and effective solution that is within reach.

Your heart does not need expensive treatments to stay strong. It may just need you to take a few more steps each day and walk with purpose.

Source: Cheng SWM, Biswas RK, Koemel NA, O’Sullivan JF, Sabag A, Ahmadi MN, Stamatakis E. Prospective associations of daily step count and stepping intensity with overall and type-specific major adverse cardiovascular events in people with hypertension. European Journal of Preventive Cardiology. 2025;zwaf441, doi: 10.1093/eurjpc/zwaf441. Available from here

Related:

Moving Aids Healthy Aging: Study finds

Hypertension in Nigerian Adults: Essential things to know

Cardiovascular Diseases and Heart Attack in Africa

Published: September 18, 2025

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