A recent study published in Circulation reveals that incorporating as little as five minutes of daily exercise, such as stair climbing and uphill walking, can help reduce blood pressure.
The research, conducted by experts from the University of Sydney and University College London, analyzed data from around 15,000 participants who wore activity trackers for a full day. The study classified daily activities into six different types: sleep, sitting or other sedentary behaviors, slow walking (under 100 steps per minute), fast walking (over 100 steps per minute), standing, and more vigorous physical activities such as running, cycling, or climbing stairs. The researchers used statistical models to predict the effects of replacing one activity with another.
The results suggest that adding just five minutes of activity each day could decrease systolic blood pressure (the top number) by 0.68 points and diastolic blood pressure (the bottom number) by 0.54 points. Additionally, replacing sedentary time with 20-27 minutes of more intense exercises, such as uphill walking or stair climbing, was found to lead to significant improvements in blood pressure.
Jo Blodgett, PhD, from University College London, one of the study’s authors, noted that their findings indicate exercise, rather than lighter activities like walking, is crucial for reducing blood pressure.
She also highlighted that anyone, regardless of fitness level, can see noticeable changes in blood pressure with just a small-time commitment. She further mentioned that the study’s unique approach included a variety of exercise-like activities, such as stair climbing and brief cycling tasks, which can easily be added to daily routines.
This research suggests that even small amounts of exercise can have a profound effect on overall health, providing an accessible and effective way to manage blood pressure.
Reference:
1. Circulation. (2024). Brief Daily Exercise Reduces Blood Pressure. University of Sydney and University College London Study. Retrieved from https://www.ahajournals.org/journal/circ
(Input from various sources)
(Rehash/Dr. Sreelekshmi P/MSM)
