Just a few minutes a day can make a big difference in blood pressure, according to a new study published in the American Heart Association’s journal Circulation.
Researchers from University College London (UCL) and the University of Sydney assessed how small-scale exercise affects people’s blood pressure.
A total of 14,761 participants from six countries wore activity trackers to perform short physical tasks such as walking, running, cycling and climbing stairs at various speeds, according to a press release from UCL. .
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Over the course of a 24-hour day, participants received approximately 7 hours of sleep, 10 hours of sedentary activity (such as sitting), 3 hours of standing, 1 hour of slow walking, 1 hour of brisk walking, and Performed only 16 minutes of motor activity. is stated in the release.
Just a few minutes a day can make a big difference in your blood pressure, according to a new study published in the American Heart Association’s journal Circulation. (St. Petersburg)
The researchers then analyzed what happened to blood pressure when less active behaviors were replaced with 5 minutes of exercise and found that it resulted in “clinically meaningful” improvements. did.
Adding just 10 to 20 minutes of exercise per day can reduce your risk of heart disease by 10%, the release states.
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“Our findings suggest that for most people, exercise, rather than less strenuous exercise such as walking, is the key to lowering blood pressure,” said UCL Surgical and Interventional Sciences and the Institute’s research. said lead author Dr. Joe Blodgett. Sports, Exercise and Health officials said in a release.
“The good news is that no matter what your physical abilities are, it doesn’t take long to positively impact your blood pressure,” she continued.
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“What’s unique about our exercise variable is that it includes all activities that resemble exercise, from walking up and down the stairs to short errands on your bike, many of which can be incorporated into your daily life. .”
The researchers noted that while walking did have a positive effect, exercise that “further taxes the cardiovascular system” was shown to have the most effect on blood pressure.
“If we lead a lifestyle that our bodies are not designed for, such as being sedentary or constantly consuming high-calorie foods, our health can be compromised.”
Elevated blood pressure (hypertension) is defined as consistently readings above 140/90 mmHg.
The first number, systolic blood pressure (SBP), measures the pressure on the artery walls when the heart beats, UCL noted.
The second number, diastolic blood pressure (DBP), measures the pressure on the artery walls while the heart muscle is at rest between beats.
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Statistics show that this disease affects 1.28 billion adults and is one of the leading causes of death worldwide.
Despite having no symptoms, high blood pressure is a major contributing factor to heart attack, heart failure, stroke, kidney damage, and other dangerous conditions.
Elevated blood pressure (hypertension) is defined as readings consistently above 140/90 mmHg. (St. Petersburg)
“Previous research in this area has come from tightly controlled exercise training studies using supervised or prescribed exercise programs,” said UCL Surgery and Interventional Science and Sport, Exercise and Health. Professor Mark Hammer, co-lead author of the Institute, said: release.
“The difficulty with this type of research is that despite the effectiveness in lowering blood pressure, when people finish the program they usually return to sedentary habits.”
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“Our study is unique in that we observed that free-living physical activity performed during everyday life can have potentially much longer-term sustainable benefits.”
Ian Del Conde Pozzi, M.D., a cardiologist at Miami Heart and Vascular Institute, said the study confirms what clinicians and patients have been observing for years.
One doctor pointed out that the human body functions at its best with daily physical activity. “Regular exercise is one way to reduce cardiovascular risks such as heart disease and stroke by lowering blood pressure and improving metabolic health.” (St. Petersburg)
“One of the ways regular exercise reduces cardiovascular risks, including heart disease and stroke, is by lowering blood pressure, promoting glucose metabolism and improving health outcomes,” said Del Conde Pozzi, who was not involved in the study. “Improving metabolic health, including supporting weight management.” Fox News Digital.
Doctors pointed out that the human body functions at its best with daily physical activity.
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“If we lead a lifestyle that is not what our bodies are designed for, such as being sedentary or constantly consuming high-calorie foods, our health can be compromised.” he says.
Regular exercise helps your body return to its “natural state”, improves function, and prevents many chronic health conditions.
Despite having no symptoms, high blood pressure is a major contributing factor to heart attack, heart failure, stroke, kidney damage, and other dangerous conditions. (St. Petersburg)
However, exercise alone may not be enough to resolve high blood pressure.
“Although most people with high blood pressure may not be able to completely control their blood pressure through exercise alone, some people may be able to completely prevent high blood pressure by adopting a healthy lifestyle that includes regular exercise.” Del Conde Pozzi said.
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This research was supported by the British Heart Foundation.
