Just 5 minutes of exercise can reduce high blood pressure, research has found

Just a few minutes a day can make a big difference in your blood pressure, according to new research published in Circulation, the journal of the American Heart Association.

Researchers from University College London (UCL) and the University of Sydney tested how short bursts of exercise affected people's blood pressure.

A total of 14,761 participants in six countries wore trackers while doing short physical activities, including walking at various speeds, running, cycling or climbing stairs, according to a press release from UCL.

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Throughout the 24-hour day, the participants had about seven hours of sleep, 10 hours of sedentary behavior (such as sitting), three hours of standing, one hour of slow walking, one hour of brisk walking and just 16 minutes of exercise. , said release.

The researchers then analyzed what happened to blood pressure when a person changed a sedentary behavior by exercising for five minutes, and found that it resulted in a “clinically meaningful” improvement.

Just getting in 10 to 20 extra minutes of exercise a day can equate to a 10% reduction in heart disease risk, the release said.

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“Our findings suggest that, for many people, exercise is the key to reducing blood pressure, rather than vigorous forms of movement, such as walking,” said Dr Jo Blodgett, first author of the study from UCL Surgery & Interventional Science and Institute. of Sport, Exercise & Health, said in the release.

“What's interesting is that no matter what your physical ability is, it doesn't take long for it to have a positive effect on blood pressure,” he continued.

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“What's unique about our exercise flexibility is that it includes all exercise-like activities, from climbing the stairs to short cycling activities, many of which can be incorporated into daily routines.”

While walking has had positive effects, the researcher noted, exercise that “puts more demand on the cardiovascular system” has been shown to be more beneficial for blood pressure.

“When we live lifestyles our bodies were not designed for – such as sitting down or consuming high-calorie foods regularly – our health can suffer.”

High blood pressure (hypertension) is defined as a reading that is consistently above 140/90 mmHg.

The first number, systolic blood pressure (SBP), measures the pressure on the walls of blood vessels when the heart beats, notes UCL.

The second number, diastolic blood pressure (DBP), measures the pressure on the walls of blood vessels while the heart muscle is resting between beats.

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The condition affects 1.28 billion adults and is one of the leading causes of death worldwide, statistics show.

Despite the absence of symptoms, high blood pressure is the main cause of heart attack, heart failure, stroke, kidney damage and other dangerous conditions.

High blood pressure (hypertension) is defined as a reading that is consistently above 140/90 mmHg. (Stock)

“Previous research in this area has come from highly controlled training studies with supervised or prescribed exercise programs,” said Professor Mark Hamer, co-author of the study from UCL Surgery & Interventional Science and the Institute of Sport, Exercise & Health, in a release.

“The difficulty with these types of courses is that although they work to lower blood pressure, when people finish the program, they tend to go back to their sedentary habits.

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“Our study is unique in that we have seen that moderate exercise done in everyday life can have benefits that are potentially very sustainable in the long term.”

This study confirms what doctors and patients have seen for a long time, according to Ian Del Conde Pozzi, MD, a cardiologist at the Miami Cardiac & Vascular Institute.

The human body works best with daily exercise, the doctor notes. “Also, regular exercise reduces cardiovascular risk, including heart disease and stroke, by lowering blood pressure and improving metabolic health.” (Stock)

“One way regular exercise reduces the risk of cardiovascular disease, including heart disease and stroke, lowering blood pressure and improving metabolic health, such as improving glucose metabolism and supporting healthy weight management,” said Del Conde Pozzi, who was not involved in this study, told. Fox News Digital.

The human body works best with daily exercise, the doctor notes.

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“When we live in ways our bodies weren't designed for – such as being sedentary or consuming high-calorie foods – our health can suffer,” he said.

Regular exercise helps restore the body to its “natural state,” allowing it to function better and help prevent many chronic health conditions.

Despite the absence of symptoms, high blood pressure is the main cause of heart attack, heart failure, stroke, kidney damage and other dangerous conditions. (Stock)

Exercise alone may not be enough to resolve high blood pressure, however.

“Although many patients with high blood pressure may not achieve full blood pressure control through exercise alone, some people can prevent high blood pressure completely by following a healthy lifestyle that includes regular exercise,” said Del Conde Pozzi.

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The research was supported by the British Heart Foundation.