The study, conducted by researchers from University College London and the University of Sydney, revealed that exercising for just 5 minutes a day can contribute significantly to lowering blood pressure and enhancing heart health.
The study included 14,761 people wearing activity trackers to measure the relationship between daily movement and blood pressure.
The results revealed that people who engaged in physical activity to raise their heart rates, such as running, dancing, or even cleaning hard, saw a noticeable improvement in blood pressure readings.
Over the course of 24 hours, participants spent on average about 7 hours sleeping, 10 hours in sedentary behaviors such as sitting, 3 hours standing, 1 hour slow walking, and another hour brisk walking. They also did about 16 minutes of exercise that raises their heart rate, such as running or cycling.
Adding just 5 minutes of exercise that raises the heart rate, such as climbing stairs, running, or cycling, was shown to reduce systolic blood pressure (SBP) by 0.68 mm Hg, and diastolic blood pressure (DBP) by 0.54 mm Hg.
The study showed that replacing 21 minutes of sitting, 22 minutes of standing, or 26 minutes of slow walking with exercise, such as cycling or jogging, can lead to positive results in lowering blood pressure.
Dr Joe Blodgett, lead author of the study from University College London, said: “Our results suggest that exercise is the key to lowering blood pressure for most people, not just less stressful activities such as walking. “The good news is that regardless of physical ability, these exercises can quickly positively affect blood pressure.”
He added: “What distinguishes our study is that the activities it included are not limited to traditional exercise only, but rather include all activities that raise the heart rate, such as climbing stairs or riding a bike, which are activities that can be easily integrated into the daily routine.”
However, if the goal is to make a significant change in blood pressure, increasing physical activity, which requires the heart and blood vessels to work harder, will have the greatest effect.
The study was published in the journal Circulation.
Source: Daily Mail
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Dangers of exercising with high blood pressure
**Interview with Dr. Ş Alpsoy – Expert on Exercise and Hypertension**
**Editor:** Welcome, Dr. Alpsoy! Thank you for joining us today to discuss the recent findings on exercise and its impact on blood pressure.
**Dr. Alpsoy:** Thank you for having me! It’s great to be here.
**Editor:** Your research indicates that even just five minutes of daily exercise can significantly benefit heart health and blood pressure. Can you elaborate on that?
**Dr. Alpsoy:** Absolutely! The study from University College London and the University of Sydney showcases that short bursts of physical activity can lead to substantial improvements in blood pressure. Participants who engaged in activities that elevated their heart rates—like running, dancing, or even vigorous housework—experienced positive changes in their readings.
**Editor:** That’s fascinating! What types of exercises do you recommend specifically for those looking to lower their blood pressure?
**Dr. Alpsoy:** Both aerobic exercises and resistance training are beneficial. Activities like brisk walking, cycling, and swimming are excellent, as they are easy to incorporate into daily life. Even resistance activities, like weight lifting, play a crucial role. The key is consistency and finding something enjoyable.
**Editor:** How do you think this short duration of exercise affects individuals who may feel they don’t have time to commit to longer workouts?
**Dr. Alpsoy:** It’s a compelling solution for many. The idea that you can make a significant change in just five minutes is empowering. It encourages more people to integrate movement into their daily routine without the intimidation of lengthy workout sessions.
**Editor:** What advice would you give to someone who is just starting their exercise journey aiming to reduce hypertension?
**Dr. Alpsoy:** Start small. Even incorporating short walks or bursts of cleaning can make a difference. Gradually, they can increase the duration and intensity of their activities. It’s also essential to consult with a healthcare professional before starting any new exercise program, especially if there are underlying health concerns.
**Editor:** Thank you so much for sharing these insights, Dr. Alpsoy. Your work is incredibly valuable in understanding the connection between exercise and heart health.
**Dr. Alpsoy:** Thank you! I hope this information encourages more people to get active for their health.
