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Maintaining healthy blood pressure is essential for overall cardiovascular health. High blood pressure, or hypertension, increases the risk of severe conditions such as heart disease, stroke, and early death.
Nearly half of adults in the United States experience high blood pressure, making it a widespread health concern worldwide. Managing it effectively is therefore a priority for both medical experts and the general public.Recent research shows that even brief daily activity, like five minutes of exercise, can significantly improve blood pressure. Small, consistent increases in movement help lower both systolic and diastolic readings, supporting heart function, circulation, and long-term health.
Incorporating short bouts of exercise into daily routines can make a meaningful difference in cardiovascular well-being.
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Just minutes of daily exercise may help control blood pressure, study shows
A study published in Circulation examined how different forms of activity affect systolic and diastolic blood pressure. Researchers analysed data from six observational cohort studies involving 14,761 participants who wore movement trackers to monitor their activity levels throughout the day.Participants engaged, on average, in just 16 minutes of exercise-like activities—including running, cycling, and climbing stairs—while spending over ten hours in sedentary behaviour.
The study revealed a clear pattern: more time spent on exercise-like activities was associated with lower blood pressure readings, whereas higher sedentary time correlated with increased blood pressure.
How physical activity influences blood pressure
The study divided daily activity into six categories:
- Sleeping
- Sedentary behaviour
- Standing
- Slow walking
- Fast walking
Exercise-like activities (cycling, running, or climbing stairs)
Analysing activity across a 24-hour period showed that even small shifts in behaviour, such as replacing sedentary time with brief bouts of exercise, could significantly affect blood pressure.
Participants who replaced just five minutes of any other activity with exercise-like activity experienced an average reduction of 0.68 mmHg in systolic blood pressure and 0.54 mmHg in diastolic pressure.Reducing sedentary time to improve heart healthThe study emphasised that reducing sedentary behaviour is a key strategy for blood pressure management. For example:
- Replacing 21 minutes of sedentary activity with exercise-like activity resulted in an estimated 2 mmHg drop in systolic blood pressure.
- Substituting sedentary time with slow walking also lowered diastolic blood pressure, but required longer durations, such as 95 minutes, to achieve a similar effect.
Interestingly, some analyses suggested that excessive fast walking could, in rare cases, slightly increase diastolic blood pressure, indicating that the intensity of activity may influence individual responses.
5-minute exercise into daily life
Even minimal activity can make a difference. Here are simple ways to add five minutes of exercise daily:
- Take a brisk walk around the house, office, or neighbourhood.
- Cycle on a stationary bike or climb stairs for a few minutes.
- Replace short periods of sitting with light jogging or dynamic movements.
Over time, these small increments can accumulate, supporting long-term cardiovascular health and reducing the risk of hypertension-related complications.Also Read | Reversing prediabetes without weight loss: How lifestyle changes, fat distribution, and glucose control cut diabetes risk by 70%
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