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A groundbreaking study from University College London (UCL) and the University of Sydney reveals that as little as five extra minutes of daily physical activity—such as stair climbing or cycling to the store—could lead to measurable improvements in blood pressure. The findings, published today in Circulation and supported by the British Heart Foundation (BHF), highlight the significant health benefits of incorporating brief bursts of exercise into daily routines.
The research, which analyzed data from 14,761 participants, found that replacing just five minutes of inactivity with vigorous movement could reduce systolic blood pressure (SBP) by 0.68 mmHg and diastolic blood pressure (DBP) by 0.54 mmHg. While these numbers may seem small, they can have a big impact on cardiovascular health. A reduction of 2 mmHg in SBP and 1 mmHg in DBP is associated with a 10% lower risk of cardiovascular disease, making even modest changes to daily habits important.
Researchers studied the impact of various activities—including sleep, sitting, standing, slow walking, and more vigorous exercise—on blood pressure. They found that brief periods of higher-intensity activity, such as cycling, running, or stair climbing, are particularly effective at improving heart health. Dr. Jo Blodgett, lead author of the study from UCL, emphasized that “for most people, exercise is key to reducing blood pressure, rather than less strenuous movement like walking.”
The Power of Everyday Activities
The study also points out that incorporating exercise into routine activities can be simple and accessible. Whether it’s climbing stairs, cycling to run errands, or taking a short jog, these activities can all contribute to a healthier heart. For people who don’t engage in much exercise, walking still provides positive benefits, but increasing the intensity of activity can yield greater improvements.
The research team used wearable accelerometers to track participants’ movements over the course of a day. This data revealed that most people spent about 10 hours sitting, just one hour walking slowly, and only 16 minutes engaging in vigorous exercise. The team used this information to estimate the impact of replacing sedentary or less active behaviors with short bursts of exercise, finding that even small changes could have significant effects on blood pressure.
A Call for Action Against Hypertension
Hypertension, or high blood pressure, affects approximately 1.28 billion adults worldwide and is a leading cause of premature death. Known as the “silent killer” due to its lack of noticeable symptoms, it can lead to serious health complications like stroke, heart attack, and kidney failure. The study’s findings offer a practical solution to help combat this global health issue by encouraging individuals to incorporate small amounts of physical activity into their daily lives.
Professor Emmanuel Stamatakis of the University of Sydney noted that “doing as little as five extra minutes of exercise could be associated with measurably lower blood pressure readings,” underscoring the power of short, vigorous activities in blood pressure management.
A Simple Solution for Better Health
The study’s authors hope their findings will inspire people to take small, actionable steps to improve their health. With wearable devices becoming more popular, individuals now have the tools to track their physical activity and monitor their blood pressure, allowing for easier management of hypertension.
Professor Mark Hamer, a joint senior author from UCL, added, “This research shows how powerful tools like wearable activity trackers can help people understand their activity levels and make informed decisions about their health.”
Ultimately, this study underscores the importance of integrating more physical activity into daily life, proving that even a few minutes of exercise can have a lasting impact on heart health.
