A new study published in the journal Circulation suggests that adding as little as five minutes of extra exercise per day could measurably lower your blood pressure.
The study included data from over 14,600 participants. Participants had their activity measured continuously for 24 hours using an accelerometer. Their blood pressure was also measured during this time. Their activities throughout the 24-hour period were split into six categories: sleeping, sedentary behavior, standing, slow walking, fast walking, and exercise. The goal of the study was to see how 24-hour behaviors and activity levels were related to blood pressure.
The results showed that more time spent exercising and sleeping relative to the other behavior categories was associated with lower blood pressure. Adding only five minutes per day of additional exercise was enough to measurably lower blood pressure. Replacing 20–27 minutes of sedentary time with some form of exercise was enough to cause a clinically meaningful reduction in blood pressure.
The authors of the study noted that short bouts of high-intensity exercise lasting only about five minutes may be enough to help many people successfully manage their blood pressure. High blood pressure is a very common health problem that can lead to heart disease if left untreated. Fortunately, high blood pressure can often be managed with lifestyle changes, such as getting more exercise and eating a healthier diet. This study suggests that adding only five minutes per day of exercise, regardless of your fitness level, may be enough to lower your blood pressure. This could be as simple and taking the stairs more often or making an effort to jog for five minutes during your daily routine. The study also showed that walking had a positive effect on blood pressure, but the greatest improvements were seen for more vigorous forms of exercise.
Sources: Circulation, Science Daily
