A recent study published in the journal Circulation suggests that adding just a few minutes of vigorous physical activity to your daily routine can have a positive impact on controlling blood pressure. The study, conducted by researchers from University College London and the University of Sydney, analyzed data from over 14,000 participants to track blood pressure changes over various activities.
The researchers found that an extra 5 minutes of activities like stair climbing, cycling, and running led to slight reductions in both systolic and diastolic blood pressure readings. More clinically meaningful improvements were seen with an additional 10 and 20 minutes of daily exercise. The study emphasizes that regular exercise is key to reducing blood pressure, with even short bursts of physical activity showing benefits.
The study also highlighted the importance of incorporating aerobic exercise into daily routines, such as walking, jogging, cycling, swimming, or water aerobics. Strength training was also recommended to improve blood vessel function and lower blood pressure.
Dr. Cheng-Han Chen, a board-certified interventional cardiologist, emphasized the importance of increasing the intensity of exercise to see greater benefits for heart health. He recommended 30 minutes of moderate-intensity aerobic activity daily for most days of the week, in line with current CDC guidelines for physical activity.
In addition to exercise, Dr. Chen noted that lifestyle factors like following a healthy diet, getting enough quality sleep, maintaining a healthy weight, avoiding tobacco and alcohol, and managing stress are important for controlling blood pressure. He also suggested incorporating physical activity into daily routines, such as taking short brisk walks, using the stairs instead of the elevator, or parking farther away and walking to the store.
Overall, the study's findings support the idea that a few extra minutes of daily exercise can lead to improvements in blood pressure. It is important for individuals, especially those with high blood pressure, to consult with their healthcare provider before starting a new exercise routine to ensure safety and effectiveness.