Adding just five minutes of exercise can have surprising benefits for blood pressure, according to a recent study.
“Incorporating brief bursts of higher-intensity activities like brisk walking or cycling into daily routines can impact blood pressure levels,” said Dr. Jo Blodgett, senior research fellow at University College London’s Institute of Sport, Exercise & Health.
The study, published in Circulation, analyzed data from nearly 15,000 people who wore activity monitors and had their blood pressure tracked. Researchers categorized daily activities into six types: sleep, sedentary behavior, slow walking, fast walking, standing, and vigorous exercise. They found that even five extra minutes of exercise correlated with lower blood pressure, while 10 to 20 additional minutes led to a meaningful reduction (2mmHg in systolic or 1mmHg in diastolic pressure).
Dr. Susan Cheng, a cardiology researcher at Cedars-Sinai Medical Center, noted that even slight improvements in blood pressure can reduce heart disease and stroke risk. “This study highlights how small changes can make a significant impact,” she said.
The data revealed that many adults lead sedentary lifestyles, averaging 11 hours of sitting daily and only 15-16 minutes of exercise. While the study’s observational nature doesn’t confirm causation, Cheng found the results compelling enough to recommend more daily activity to her patients.
Exercising 5 more minutes a day is associated with lower blood pressure.
Importantly, the research suggested that the negative effects of prolonged sedentary behavior might impact women’s blood pressure more than men’s, emphasizing the importance of active routines, particularly for women.
Blodgett pointed out that non-exercise activities like slow walking or standing showed minimal benefits, stressing the need for higher-intensity activities. “Start by adding five minutes of higher-intensity exercise daily and increase gradually,” she advised.
