Five minutes of exercise a day could lower blood pressure
Research from the University of Sydney and University College London shows that just five minutes of daily exercise can lower blood pressure, with 20-27 minutes of vigorous activity reducing cardiovascular disease risk significantly.
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New research from the University of Sydney and University College London suggests that even a small amount of daily exercise, such as five minutes of uphill walking or stair-climbing, can significantly lower blood pressure. The study, which analyzed data from over 14,000 participants across five countries, indicates that replacing sedentary activities with 20-27 minutes of more vigorous exercise could lead to a clinically meaningful reduction in blood pressure and potentially decrease cardiovascular disease risk by up to 28% at a population level. The findings highlight the importance of higher intensity movement for blood pressure management, as opposed to less strenuous activities like slow walking. The research utilized wearable accelerometers to track participants' activity levels and blood pressure, categorizing daily movements into six types. The results emphasize that incorporating short bursts of exercise into daily routines can have a positive impact on blood pressure, making it accessible for individuals of varying fitness levels. The study underscores the need for public health strategies that promote physical activity as a means to combat hypertension, a condition affecting 1.28 billion adults globally.
- Just five minutes of exercise daily can lower blood pressure.
- Replacing sedentary behavior with 20-27 minutes of vigorous exercise may reduce cardiovascular disease risk by up to 28%.
- Higher intensity activities are more effective for blood pressure management than less strenuous movements.
- The study analyzed data from over 14,000 participants using wearable devices.
- Incorporating short bouts of exercise into daily life is beneficial for blood pressure control.
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21 comments[1] https://journals.lww.com/acsm-msse/Fulltext/1996/10000/Effec...
Rule of thumb is that your systolic blood pressure will drop by 1 mmHg per 1 lb of weight loss, eventually slowing down to 1 mmHg per 2 lbs of weight loss as you get back down to more normal blood pressure range / weight range.
Source: went from 160/110 to 120/90 in several months by dropping 60 lbs.
Doctor never prescribed any drugs but told him that he had to start exercising. Signed up for judo class. He couldn't believe the amount of exercise he got from the warm up alone. Been doing judo 3 days a week for 20 years now. Haven't had any heart or blood pressure issues since.
My anecdote is that my BP was typically around 135/90. I started exercising regularly and now it's usually around 115/75.
but if it ever comes out with a surplus, I'll turn on a dime (and turning on a dime for 5 minutes a day probably lowers blood pressure)
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