New research shows that a small amount of daily exercise can dramatically improve your heart health.
SYDNEY — For most of us, finding time to exercise is a constant struggle. Between work, family, and the countless other demands on our schedules, it’s all too easy to let physical activity fall by the wayside. But what if I told you that just five minutes of exercise per day could make a significant difference in lowering your blood pressure?
That’s the remarkable finding from a new study published in the journal Circulation. Researchers from the University of Sydney and University College London analyzed data from over 14,000 volunteers across five countries. What they discovered is that simple activities like stair-climbing and brisk walking can have a big impact on cardiovascular health.
“High blood pressure is one of the biggest health issues globally, but unlike some major causes of cardiovascular mortality there may be relatively accessible ways to tackle the problem in addition to medication,” explains Professor Emmanuel Stamatakis, Director of the ProPASS Consortium, which conducted the study, in a media release.
The key is replacing sedentary behavior – things like sitting, lounging, or inactivity – with just 20 to 27 minutes of exercise per day. This could include jogging, cycling, or even power-walking up hills. The researchers estimate that this small amount of movement could reduce your risk of cardiovascular disease by up to 28%.
“Our findings suggest that, for most people, exercise is key to reducing blood pressure, rather than less strenuous forms of movement such as walking,” says first author Dr. Jo Blodgett from UCL. “The good news is that whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure.”
Even if you’re not a fan of traditional workouts, the researchers say incidental exercise like taking the stairs or walking briskly to the store can make a big difference.
“What’s unique about our exercise variable is that it includes all exercise-like activities, from running for a bus or a short cycling errand, many of which can be integrated into daily routines,” Blodgett notes.
So, the next time you’re tempted to take the elevator or drive to the corner store, consider squeezing in a quick burst of activity instead. Your heart will thank you.
Source: https://studyfinds.org/5-minutes-exercise-blood-pressure/