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New research reveals that breaking up sedentary time with just 10 minutes of light physical activity (LPA) each hour can significantly reduce blood pressure, providing a simple yet effective way to mitigate the negative health impacts of sitting.
A study led by researchers from the Universities of Bristol and Exeter in the UK, in collaboration with the University of Eastern Finland, has uncovered important findings about the long-term effects of sedentary behavior on blood pressure from childhood through young adulthood. The results, published in the Journal of Cachexia, Sarcopenia and Muscle, demonstrate that time spent sedentary during these critical developmental years is strongly linked to an increase in systolic blood pressure, with a 4 mmHg rise observed in those who remained sedentary for more than six hours per day.
The study tracked 2,513 children from the University of Bristol’s “Children of the 90s” cohort, following them from age 11 to 24. At the start of the study, the children averaged six hours per day of sedentary activity, six hours of light physical activity (LPA), and about 55 minutes of moderate-to-vigorous physical activity (MVPA). By young adulthood, however, sedentary time had increased to nine hours per day, while LPA decreased to just three hours, and MVPA dropped slightly to 50 minutes daily.
Despite normal physiological changes associated with aging, blood pressure increased from an average of 106/56 mmHg in childhood to 117/67 mmHg by young adulthood. However, the study also revealed that regularly engaging in LPA helped reduce the increase in systolic blood pressure by 3 mmHg, suggesting that light movement can offset the harmful effects of prolonged sitting.
Remarkably, the study found that simply breaking up an hour of sedentary behavior with 10 minutes of LPA—whether it’s walking, light housework, or other low-intensity activities—could lower systolic blood pressure by 3 mmHg and diastolic blood pressure by 2 mmHg. This is noteworthy because even modest reductions in blood pressure have been shown to significantly reduce the risk of heart attack and stroke. According to Andrew Agbaje, lead author of the study, a 5 mmHg reduction in systolic blood pressure is linked to a 10% reduction in the risk of heart disease and stroke.
The Significance of Light Physical Activity (LPA)
Unlike moderate or vigorous activity, which has shown mixed results in blood pressure studies among youth, LPA appears to offer a unique benefit. The study found that engaging in MVPA did not reduce blood pressure in the same way LPA did, which may be because increased muscle mass from more intense exercise may unintentionally elevate blood pressure.
Agbaje, an award-winning physician and associate professor at the University of Eastern Finland, emphasized the importance of LPA for cardiovascular health, particularly in light of growing concerns over physical inactivity. “The World Health Organization estimates that 500 million new cases of physical inactivity-related diseases will occur by 2030, and hypertension will be a major contributing factor. Encouraging children and adolescents to engage in at least three hours of LPA daily is critical to reversing the trend of rising blood pressure and preventing hypertension.”
The study’s findings hold major implications for public health and the future of cardiovascular care. Agbaje urges parents, pediatricians, and policymakers to prioritize the promotion of LPA, citing the potential for such behaviors to “keep children’s blood pressure in a healthy range.”
The Way Forward
As the study shows, it’s not about dramatic changes in exercise habits but rather consistency in incorporating light physical activity throughout the day. Encouraging children and adolescents to take breaks from prolonged sitting, whether at school, home, or during leisure time, can have a meaningful impact on their long-term heart health.
Further research is needed to explore the broader impacts of LPA on other aspects of health, but for now, the message is clear: integrating even small bouts of light activity into daily routines could be a simple yet powerful tool in the fight against hypertension and heart disease.
For more details on the study, refer to Lean Mass Longitudinally Confounds Sedentary Time and Physical Activity With Blood Pressure Progression in 2513 Children by Andrew O. Agbaje, published in the Journal of Cachexia, Sarcopenia and Muscle (2024).
