Just 5 Extra Minutes of Daily Activity Boosts Heart Health Significantly

Finding time for daily exercise can be tough, but a new study involving nearly 15,000 people shows that just five extra minutes of activity, like stair climbing or jogging, can help reduce blood pressure. Researchers from the University of Sydney and University College London found that even this small increase in movement could lower systolic blood pressure by about 0.68 mm Hg and diastolic by around 0.54 mm Hg.

SBP, the top number in a BP reading, reflects artery pressure during heartbeats, while DBP, the bottom number, shows pressure between beats. “High blood pressure is a major global health concern, but unlike some causes of cardiovascular mortality, it may have accessible solutions beyond medication,” says Professor Emmanuel Stamatakis of USyd and the ProPASS Consortium. He notes that just five minutes of daily exercise could lower BP, highlighting the impact of short, intense activity on heart health.

Hypertension affects 1.28 billion adults worldwide and is a major contributor to heart attack, stroke, and heart failure. While diet, lifestyle, and medication are essential in managing it, regular exercise remains challenging due to time and fitness limitations.

Global Study Tracks Activity and Blood Pressure with 14,761 Participants Using Thigh-Mounted Accelerometers

In the study, 14,761 participants from five countries wore thigh-mounted accelerometers to measure daily activity and BP. Activities were categorized as sleep, sedentary (sitting), slow and fast walking, standing, and vigorous exercise (like running or stair climbing). Researchers then analyzed the BP impact of replacing one activity with another. As expected, replacing sedentary behavior with exercise provided the most benefit, but even five minutes per day showed significant improvement.

Lead author Dr. Jo Blodgett from UCL’s Division of Surgery and Interventional Science explains, “For many, exercise – rather than low-effort movement – is crucial for lowering BP. Fortunately, just a few minutes of activity, even running for a bus or brief cycling, can make a difference.” Walking, while beneficial, didn’t match the BP impact of higher-intensity movement.

Sedentary behavior negatively impacted BP, but walking and standing had neutral effects. However, five minutes of brisk uphill walking raised heart rates enough to achieve BP benefits similar to more vigorous activity. Among the categories, sleep also benefited BP, though significant improvement required more time than exercise – about two hours and 50 minutes for SBP and one hour and 46 minutes for DBP.

These findings suggest that even small changes to daily routines, like short bursts of activity, can effectively lower BP. Always consult your doctor for heart-rate-boosting alternatives if activities like cycling or stair climbing aren’t suitable.

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