5 Minutes Of Exercise: High blood pressure affects 1.28 billion adults worldwide and is one of the largest causes of premature death.
It can lead to strokes, heart attacks, heart failure, kidney damage and many other health problems and is often described as a silent killer due to its lack of symptoms.
5 Minutes Of Exercise, Experts have long known that exercise is good for the heart. But researchers from University College London and the University of Sydney wanted to see if even a little extra effort could make a difference.
Engaging in just five minutes of vigorous physical activity each day could have a positive impact on blood pressure, according to new research. The study, which analyzed data from nearly 15,000 individuals, suggests that activities such as running, cycling, stair climbing, or even brisk walking can contribute to lowering blood pressure levels. Furthermore, increasing exercise time to 20 minutes per day significantly reduces the risk of heart disease, as outlined in findings published in Circulation.
Exercise: A Key Factor In Blood Pressure Management
5 Minutes Of Exercise, “Among lifestyle factors, exercise stands out as one of the most beneficial for blood pressure control,” explained Mark Hamer, a professor of sport and exercise medicine at University College London.
High blood pressure is a major risk factor for heart disease and stroke—two leading causes of death in the United States. In 2022 alone, it was a primary or contributing factor in 685,875 deaths, according to the Centers for Disease Control and Prevention (CDC). Currently, nearly half of American adults live with high blood pressure, which is defined as a systolic reading over 130 mmHg or a diastolic reading above 80 mmHg.
5 Minutes Of Exercise, Health experts typically recommend that adults aim for 150 minutes of moderate to vigorous activity per week. However, this study sheds light on the tangible benefits of even brief bouts of exercise.
Small Changes, Big Impact
5 Minutes Of Exercise, To assess the impact of physical activity on blood pressure, researchers compiled and analyzed data from six previous studies in which participants wore movement-tracking devices on their thighs for 24 hours a day. The study involved 14,761 individuals, with an average age of 54, and an almost equal split between men and women.
On average, participants spent:
7 hours sleeping
10 hours sitting or engaging in sedentary activities
3 hours standing
1 hour walking at a slow pace
1 hour walking briskly
16 Minutes Engaging In Vigorous Exercise
5 Minutes Of Exercise, The study found that replacing just five minutes of sedentary behavior with exercise led to a reduction of 0.68 points in systolic blood pressure and 0.54 points in diastolic blood pressure. As exercise duration increased, the effect became more pronounced. For instance, replacing 21 minutes of sitting with 20 minutes of vigorous exercise resulted in an estimated two-point drop in systolic blood pressure. Previous research has shown that a two-point reduction in systolic blood pressure can lower the risk of heart disease and stroke-related deaths by 7% to 10%.
Making Exercise More Accessible
5 Minutes Of Exercise, Experts say this study reinforces the idea that even small amounts of movement can benefit cardiovascular health.
Dr. Arun Manmadhan, an assistant professor of medicine at Columbia University, noted that the idea of vigorous exercise can be intimidating for those who are not accustomed to regular workouts. “This research highlights that even starting with five to 10 minutes a day can be beneficial,” he said. “While a single five-minute session may not lead to significant changes, gradually increasing the duration can have meaningful effects on overall cardiovascular risk.”
Dr. Matthew Tomey, a cardiologist at Mount Sinai Fuster Heart Hospital, acknowledged that time constraints often prevent people from exercising. However, he emphasized that workouts don’t have to be lengthy or require special equipment.
5 Minutes Of Exercise, “The key takeaway here is that every bit of movement counts,” added Dr. Sean P. Heffron, an assistant professor at New York University Langone Medical Health.
For those looking to ease into a more active lifestyle, fitness trackers or smartphone step counters can be useful tools for self-monitoring and motivation.
5 Minutes Of Exercise, “We used to believe that exercise had to be done in long sessions to be effective,” said Dr. Evan Brittain of Vanderbilt University Medical Center. “Now, there’s increasing evidence that short bursts of activity are just as beneficial.”
Ultimately, whether it’s taking the stairs, going for a brisk walk, or engaging in a quick cycling session, even small movements can contribute to better heart health.
Study Finds Out
In the study, they followed nearly 15,000 people who wore activity trackers for 24 hours to examine the relationship between daily movement and blood pressure. The results showed that adding just five minutes of exercise to a person’s daily routine, such as climbing the stairs or cycling to the shops, was enough to improve blood pressure.
The findings of the study, supported by the British Heart Foundation, were published in the journal Circulation. The study’s first author, Dr Jo Blodgett, from UCL, said: “Our findings suggest that for most people, exercise is the key to lowering blood pressure, not more strenuous activity such as walking.
The good news is that whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure. What is unique about our exercise variable is that it includes all physical activities, from climbing stairs to a short bike ride, many of which can be integrated into daily routines.
Among study participants who didn’t exercise much, walking still had positive blood pressure benefits, Blodgett said. But if you want to change your blood pressure, increasing the demand on the cardiovascular system through exercise will have the greatest impact.
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