Just 5 Minutes of Daily Exercise Can Lower Blood Pressure, New Study Shows
New research has highlighted a simple way to keep blood pressure in check with minimal daily effort. Just five minutes of stair-climbing or brisk walking each day can help maintain healthy blood pressure levels, according to findings from an international research team, the ProPASS Consortium. This new insight is especially valuable as people face a season of holiday indulgences, when health goals can often take a back seat.
The study, published in Circulation and led by experts from the University of Sydney and University College London, emphasizes that adding even a small amount of moderate-to-vigorous physical activity to your routine—such as walking uphill, climbing stairs, or any activity that gets your heart rate up—can reduce blood pressure. This research suggests that a short daily habit like stair-climbing in your home or office can have long-term cardiovascular benefits. If you’re able to increase your exercise time to 20 minutes per day, incorporating activities like running, cycling, or other moderate-intensity exercises, the study found this could lead to a clinically significant reduction in blood pressure.
High blood pressure remains one of the most prevalent health issues globally. According to Heart and Stroke Canada, it is the top risk factor for stroke and a major risk factor for heart failure, putting millions of people worldwide at risk. Yet unlike other major causes of cardiovascular disease, blood pressure can be managed effectively with both medication and simple lifestyle adjustments.
“Even as little as five extra minutes of exercise per day can contribute to measurably lower blood pressure,” noted the study authors. “This shows the powerful impact of small bouts of exercise in managing blood pressure.” High blood pressure can go unnoticed until a check-up reveals elevated readings, emphasizing the importance of monitoring blood pressure and incorporating habits that help manage it.
This new study stands out by exploring the effects of real-world, 24-hour movement behaviors on blood pressure, rather than focusing solely on structured exercise routines. The research team collected data from 14,761 participants across five countries, each equipped with an accelerometer on their thigh to measure both physical activity and sedentary behavior. Activities were categorized into sleep, sedentary behavior (like sitting), slow walking, fast walking, standing, and vigorous exercise. This real-time tracking provided insights into how different levels of activity, or simply swapping out sedentary time with short bouts of exercise, can lower blood pressure.
The researchers concluded that, ideally, people should aim for 20 to 27 minutes of moderate-intensity activity per day, which could reduce the risk of cardiovascular disease by up to 28% at the population level. Jo Blodgett, first author from the Institute of Sport, Exercise and Health at UCL, underscored the practicality of the study’s findings: “The good news is that whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure. Our study’s exercise variable includes even small activities, like running for a bus or a short cycling errand, which many people can incorporate into their daily lives.”
The takeaway? Simple changes, like opting for the stairs or taking a brisk walk, place beneficial demands on the cardiovascular system. Over time, this consistent effort can make a substantial difference in maintaining a healthy blood pressure level.
Source : Swifteradio.com
