Adding just five more minutes of physical activity each day may seem small, but it could have a noticeable impact to lower blood pressure, according to a new study published in Circulation. Researchers found that even short bursts of exercise, like brisk walking or cycling, could benefit blood pressure, a discovery that adds to the growing body of research highlighting the health advantages of regular physical activity.
Researchers analyzed data from nearly 15,000 individuals who wore activity monitors to track their daily movements and blood pressure. The data were categorized into six types of daily activities: sleep, sedentary behavior, slow walking, fast walking, standing, and vigorous exercise. The study focused on examining the potential impact of replacing sedentary time with more active behaviors.
The findings revealed that as little as five more minutes of exercise daily was associated with improved blood pressure. When individuals engaged in 10 to 20 additional minutes of higher-intensity activity, there was a clinically significant reduction in blood pressure. Specifically, this change resulted in a reduction of around 2mmHg in systolic blood pressure or 1mmHg in diastolic blood pressure, which is significant enough to reduce the risk of heart disease and stroke.
The Problem of Inactivity
Decades of previous studies have demonstrated a link between increased physical activity and better blood pressure levels. However, this new research stands out by observing people in their regular routines rather than prescribing structured exercise programs. According to co-author Dr. Mark Hamer, most exercise programs are effective at lowering blood pressure, but participants often revert to sedentary habits once the program ends.
The data also highlighted that people spend a significant amount of time in sedentary behaviors. Middle-aged adults, for example, are typically sedentary for about 11 hours per day, spend three hours standing, one to two hours walking slowly, and only about an hour walking briskly. On average, they spend just 15-16 minutes each day engaged in more vigorous physical activity. This pattern of inactivity is common across large sections of the population.
Exercise Matters More Than Light Activity in Lower Blood Pressure
The study observed that while increasing exercise time was associated with lower blood pressure, replacing sedentary activities with light, non-exercise behaviors like standing, sleeping, or slow walking yielded little to no benefit for blood pressure. Dr. Jo Blodgett, the study’s lead author, explained that while reallocating time from sedentary activities to sleep or standing might seem like a small shift, it doesn’t significantly impact blood pressure unless it involves higher-intensity activity.
Focusing on short but higher-intensity activities, like brisk walking or cycling, could offer a more achievable strategy for people looking to improve their blood pressure. A good rule of thumb is to aim for a level of intensity where it’s challenging to speak in full sentences, according to cardiac specialist Dr. Shaan Khurshid.
Potential Differences in Impact Based on Gender
The study found slight differences in how sedentary behavior affected blood pressure in men and women, with sedentary time potentially having a greater impact on women. This finding suggests that while increasing daily physical activity is beneficial for all adults, it may be especially relevant for women. Dr. Susan Cheng, a professor of cardiology who reviewed the study, noted that this information could be particularly helpful in counseling women on ways to enhance their cardiovascular health.
Small Steps Toward Big Health Benefits
The study’s findings also encourage a gradual approach for those who are currently inactive. The most significant improvements in blood pressure were observed in individuals who started with very little or no daily physical activity. Dr. Blodgett suggests that people in this category start with an additional five minutes of higher-intensity activity each day, gradually increasing the time as they become more comfortable.
This research adds to a growing body of evidence suggesting that even minor adjustments in physical activity can yield health benefits. Aiming for small, incremental increases in exercise could help lower blood pressure, making a meaningful impact on cardiovascular health over time.
