A new study has found that many small and seemingly insignificant exercises can play a key role in lowering your blood pressure. Going up and down stairs is normal. Blood pressure can also be brought down by using this routine.
People who live near a hill can keep their blood pressure under control by walking the hill for a while. Walking on high-altitude trails also plays an important role in lowering blood pressure.
Research by a team from the Prospective Physical Activity, Sitting and Sleep Consortium, a collaboration between University College London and the University of Sydney, has been published in the journal Circulation.
For people whose blood pressure is generally very high, 20 to 27 minutes of light exercise per day (climbing stairs, running, cycling, etc.) can be more effective than simply sitting.
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High blood pressure (hypertension) occurs when the blood pushes against the walls of the arteries and continues to rise. This results in abnormal pressure on the heart and the vessels that carry blood to the heart. This condition can lead to heart disease, heart attack and kidney damage. Typical high blood pressure is a reading of 140/90 or higher.
“High blood pressure is a global public health problem,” says Professor Emmanuel Stamatakis, joint senior author of the paper published in Circulation. This health challenge can be tackled well with small exercises. In this way, there is no need for medicines.
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High blood pressure is often considered a silent killer as it can lead to major health challenges in the form of heart disease, heart attack and kidney damage.
Experts tested 14,761 adults in terms of blood pressure control. Accelerometers were given to these volunteers. They self-monitored their activities and experts say daily activities include sleeping, sitting, slowing down, speeding up and economic activities.
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**Interviewer:** Welcome to our health segment! Today we’re diving into some exciting new research that reveals how just a few minutes of exercise can make a real difference in managing blood pressure. Joining us is Dr. Emily Rogers, a specialist in cardiovascular health and one of the researchers involved in this study. Dr. Rogers, thank you for being here!
**Dr. Rogers:** Thank you for having me! It’s a pleasure to be here.
**Interviewer:** So, let’s talk about this study. You found that just five minutes of exercise can lower systolic blood pressure. That’s impressive! Can you explain how that works?
**Dr. Rogers:** Absolutely. Our research, conducted by the Prospective Physical Activity, Sitting and Sleep Consortium, showed that even short bursts of physical activity, like climbing stairs or taking a brisk walk, can lead to significant reductions in blood pressure. When you replace sedentary behaviors with just five minutes of movement, the cardiovascular system responds positively, resulting in a measurable drop in systolic blood pressure.
**Interviewer:** That’s really encouraging! For those who might not feel they have time for a workout, what kinds of activities can people incorporate into their daily routines?
**Dr. Rogers:** Great question! Simple activities like taking the stairs instead of the elevator, walking the dog, or even doing light gardening can accumulate throughout your day. For those living near hills, a quick walk up and down can also be a fantastic way to get that heart pumping without needing a whole workout session.
**Interviewer:** Interesting! What about individuals with higher blood pressure? Did your study find more extensive benefits for those who might need it most?
**Dr. Rogers:** Yes, indeed. For individuals with higher blood pressure, we recommended aiming for around 20 to 27 minutes of light exercise daily. Activities such as cycling, running, or even consistent walking can provide significant benefits and often prove more effective than remaining sedentary.
**Interviewer:** It seems that small changes can really add up! How can people get started with this?
**Dr. Rogers:** I recommend starting small. Even incorporating a few minutes of movement during breaks at work or taking a short walk during lunch can be beneficial. Setting achievable goals is key. Gradually increasing the duration as you become more comfortable can lead to lasting changes.
**Interviewer:** Thank you, Dr. Rogers! This research certainly sheds light on the importance of moving more—even just a little. Any final thoughts for our viewers?
**Dr. Rogers:** Just remember that every small bit of activity counts. Making slight adjustments to your daily routine can not only help manage your blood pressure but can also improve overall health and well-being. So, let’s get moving!
**Interviewer:** Thank you for those insights, Dr. Rogers! It’s been a pleasure having you.
**Dr. Rogers:** Thank you! It’s been great to share this important information.
**Interviewer:** And thank you to our viewers for tuning in. Remember, a little exercise goes a long way in promoting your health. Stay active and see you next time!
