A new study reveals that just five minutes of vigorous physical activity per day may help reduce blood pressure. The findings provide further understanding of the impact of physical activity on high blood pressure, a condition responsible for approximately 12.8% of global deaths each year, according to recent World Health Organization data.
High blood pressure is a condition in which the blood pressure in the arteries is higher than the recommended range.
Blood pressure is measured in two values: systolic pressure, the higher value, which indicates the pressure during heart contraction and diastolic pressure, the lower value, which indicates the pressure while the heart rests between beats.
Normal blood pressure is considered to be at least 120/80 mmHg, while higher values may indicate hypertension, especially when they exceed 140/90 mmHg.
A temporary increase in blood pressure during a single measurement does not necessarily indicate disease, so multiple measurements are required to diagnose chronic hypertension. However, it should not be ignored, as it is a significant risk factor for health.
Hypertension is also called the “silent killer” because it usually has no clear symptoms. In this condition, the heart struggles to pump blood through the arteries, requiring it to work harder. Over time, this increased effort can weaken the heart muscle and impair its function, putting stress on the artery walls and the heart, potentially leading to serious health complications such as heart attack, stroke, heart failure, and kidney and eye damage. Main contributing factors include genetics, older age, high-salt diet, smoking, diabetes, mental stress, lack of physical activity, and obesity.
The research:
The study analyzed data from six studies and examined the effects of average daily activity (including sitting, standing, slow and fast walking, and activities such as running and cycling) on blood pressure. The study included 14,761 participants with an average age of 54 years. Data were collected using a motion sensor attached to the thigh and blood pressure measurements. On average, participants spent 7 hours and 8 minutes sleeping, 10 hours and 42 minutes sitting, 3 hours and 12 minutes standing, 1 hour and 36 minutes walking slowly, and 1 hour and 6 minutes walking fast. Interestingly, only about 16 minutes on average were dedicated to vigorous physical activity such as running or cycling.
It was found that each additional five minutes of physical activity was associated with a decrease of 0.68 mmHg in systolic blood pressure and 0.54 mmHg in diastolic blood pressure. In contrast, longer sitting time was associated with increased blood pressure. To achieve a clinically significant improvement in blood pressure, an additional 20–27 minutes of daily physical activity is needed to reduce systolic pressure, and 10–15 minutes to reduce diastolic pressure.
Regular physical activity promotes the release of nitric oxide, which expands arteries and helps lower blood pressure. It also increases cardiac output, improving arterial elasticity over time. Physical activity releases hormones and neurotransmitters that activate the body’s stress systems, so even short activity can quickly improve overall health.
The study emphasizes the importance of consistent physical activity for maintaining healthy blood pressure. A small addition of activity throughout the day can help reduce blood pressure and improve overall health. Prolonged sitting has been associated with increased blood pressure, so breaking up sitting time is recommended.
It is also recommended to gradually increase the duration and intensity of activity for optimal results. Beyond blood pressure, physical activity improves heart function, reduces the risk of type 2 diabetes, supports weight loss, lowers stress, and releases hormones that enhance mood and overall well-being.
One effective approach to encourage regular physical activity is to identify preferred exercises, whether dancing, competitive sports like tennis or basketball, or daily walks with a pet. The key is to move the body and raise the heart rate. Alongside aerobic exercise, it is important to perform strength exercises to boost metabolism, improve posture, reduce blood sugar levels, and strengthen muscles.