A recent study from University College London (UCL) and the University of Sydney has shown that adding just five minutes of exercise to your daily routine could help lower blood pressure.
This small addition, such as climbing stairs or taking a quick cycling trip, could have significant health benefits over time, reducing risks of cardiovascular diseases.
The research, published in Circulation, analyzed health data from 14,761 participants who wore activity trackers.
These devices tracked their daily movements, allowing scientists to explore how different types of activity affect blood pressure.
Researchers looked at six main daily activities: sleep, sitting, slow walking (under 100 steps per minute), fast walking (over 100 steps per minute), standing, and vigorous activities like running or stair climbing.
The study found that replacing five minutes of less active behavior, like sitting or standing, with five minutes of moderate exercise could lower systolic blood pressure (SBP) by 0.68 mmHg and diastolic blood pressure (DBP) by 0.54 mmHg.
While these numbers may seem small, on a large scale, even a slight reduction can cut the risk of heart disease by up to 10%.
The researchers estimated that adding 20 minutes of exercise each day could bring meaningful improvements in SBP, while just 10 minutes could benefit DBP. Everyday activities that raise the heart rate, such as climbing stairs or short bursts of running, are likely the most effective.
Dr. Jo Blodgett, one of the study’s authors, noted that increasing activity—even for those who don’t exercise regularly—could be quite simple.
“For those who aren’t used to much exercise, walking still helps lower blood pressure. But if you want a stronger effect, try adding a little extra effort with activities that raise your heart rate,” Blodgett explained.
Participants in the study wore accelerometers, which monitored their movements throughout a full day. The average person in the study spent around seven hours sleeping, ten hours sitting, three hours standing, one hour walking slowly, one hour walking briskly, and only about 16 minutes in more intense exercise.
The study authors believe this data reveals how people can improve blood pressure through accessible changes rather than strict exercise programs.
Professor Mark Hamer, a senior author from UCL, pointed out that while past studies focused on controlled exercise routines, this research showed that physical activity within daily routines has lasting effects.
Professor Emmanuel Stamatakis from the University of Sydney also highlighted the accessibility of these findings. “High blood pressure is a major health issue worldwide, but simple lifestyle changes could have big impacts,” he said.
As more people use wearable devices like smartwatches to track their activity, they might find it easier to manage health factors like blood pressure by incorporating just a few more minutes of exercise into their day.
This study, part of the ProPASS consortium, shows how a few small changes can make a big difference for public health.
If you care about high blood pressure, please read studies about vitamins impacts on high blood pressure people need to know, and how to manage high blood pressure and diabetes with healthy foods.
For more health information, please see recent studies about the best and worst foods for high blood pressure, and modified traditional Chinese cuisine can lower blood pressure.
