What can some extra steps each day do for you? If you’re an older adult, it can mean significantly lower blood pressure.

The good news is that it doesn’t take much extra effort. University of Connecticut scientists say an extra 3,000 steps a day led to meaningful reductions in hypertension. That activity was in addition to the 4,000 daily steps recommended by the American College of Sports Medicine.

To establish their findings, the researchers focused on people between the ages of 68 and 78 who were already hitting 4,000 steps a day. The study participants’ habits were tracked using pedometers, blood pressure monitors and activity journals. On average, their two blood pressure readings, known as the systolic and diastolic measurements, decreased by seven and four points, respectively.

Those blood pressure reductions can translate into significant health benefits, including a 36% reduction of stroke risk and a 16% drop in the threat of cardiovascular death. Put another way, the researchers found that a daily regimen of 7,000 steps confers the same kind of blood pressure reduction as a medication.

The researchers also wanted to find a “sweet spot” that produced meaningful blood pressure reduction while still being a realistic goal for older adults. And even if you’re not always feeling ambitious, that’s OK: The beneficial effects were achieved regardless of walking speed and duration. In other words, it’s all about getting in enough daily steps, whether that’s one long walk a day or several shorter ones.

So, consider adding about a mile and a half to your daily walks. As your steps go up, your blood pressure may well come down.