(NaturalHealth365)  A new clinical trial shows cutting back on sitting time reduces blood pressure in older adults.  Published in JAMA Network Open, the study reveals spending less time in a chair brings major benefits to seniors with hypertension.

With nearly half of American adults dealing with high blood pressure and rates climbing to 74% among those over 60, this research offers a refreshingly accessible approach to management.  This study highlights how simple lifestyle adjustments might help without medications’ side effects and costs.  For millions of older adults seeking practical ways to improve their cardiovascular health, getting up more often is a promising strategy.

The surprising power of simply standing up

The research tracked 283 seniors between 60 and 89 years old within Washington State’s health system.  Participants got a standing desk, activity tracker, and 10 health coaching sessions over six months.  These sessions helped them set goals to sit less throughout the day.  Meanwhile, a control group received coaching on unrelated health topics.

Results showed the coaching helped seniors reduce sitting time by about half an hour daily.  This small change decreased blood pressure by an average of 3.48 points.  To put that in perspective, regular exercise typically lowers blood pressure by about 4 points, while weight loss achieves roughly 3 points.  The difference?  Many seniors find it much easier to sit less than to maintain exercise routines or lose weight, especially when dealing with mobility issues.

Why seniors sit more – and why it matters

Older folks tend to sit more – usually 70-75% of their day – often because of arthritis, pain from years of physical work, and other aches.  This excessive sitting raises their risk for both diabetes and heart disease.

What’s particularly interesting is how standing time directly correlates with blood pressure improvement.  The more time seniors spent on their feet, the more their numbers dropped.  Even more surprising was that these improvements came from remote coaching sessions rather than in-person visits.

Beyond the recliner: Simple ways to transform your health

This research offers a practical approach for retirees looking to improve their health.  Rather than diving into intense exercise programs, simply standing more throughout the day can make a real difference.  Daily walks, gardening, playing tennis or pickleball – all these activities get you off the couch and benefit your cardiovascular health.

The bottom line?  Resisting the pull of TV and internet in favor of time spent up and moving pays off, even if you don’t currently have high blood pressure.  Sometimes, the simplest changes bring the most meaningful health benefits.

Sources for this article include:

JAMANewtwork.com
Healthday.com