5-Minute Exercise Lowers BP

A recent study indicates that just five minutes of intense exercise daily could help reduce blood pressure.

The data analysis of nearly 15,000 participants showed that activities like running, cycling, stair climbing, or brisk walking for a few minutes daily positively impact blood pressure.

Extending this activity to 20 minutes can significantly lower the risk of heart disease, as reported in Circulation on Wednesday.

“Exercise is the primary factor positively linked to blood pressure,” said Mark Hamer, a professor of sport and exercise medicine at University College London, in a Zoom interview.

High blood pressure increases the risk of heart disease and stroke, leading causes of death in the U.S.

According to the Centers for Disease Control and Prevention, high blood pressure was a main or contributing factor in 685,875 deaths in 2022.

Nearly 50% of Americans have high blood pressure, defined as a systolic blood pressure (top number) over 130 or diastolic blood pressure (bottom number) over 80.

Most guidelines recommend that adults engage in 150 minutes of moderate to vigorous physical activity weekly.

To assess exercise's impact on blood pressure, Hamer and his team compiled data from six previous studies, where participants wore movement trackers on their thighs around the clock.

The 14,761 subjects, with an average age of 54, were nearly evenly split between genders (53% women).

On average, they spent seven hours sleeping, 10 hours in sedentary activities like sitting, three hours standing, one hour slow-walking, one hour fast-walking, and 16 minutes in intense exercise.

The study revealed that swapping any inactive behavior for five minutes of exercise could reduce systolic blood pressure by 0.68 points and diastolic blood pressure by 0.54 points.

Longer exercise durations led to greater reductions. For example, a 20-minute vigorous workout replacing 21 minutes of inactivity or 26 minutes of slow walking could improve systolic blood pressure by about two points.

Previous studies suggest such a two-point drop may lower heart disease and stroke mortality by 7% to 10%.

This study "provides more evidence that even a small amount of movement can significantly affect cardiovascular health," noted Dr. Arun Manmadhan, assistant professor of medicine at Columbia University Vagelos College of Physicians and Surgeons in NYC.

Vigorous exercise might seem challenging for those not in shape, Manmadhan commented.

“This study shows us that starting with just five to 10 minutes a day can be beneficial,” he added.

“While a five-minute improvement in blood pressure isn't substantial—less than one point—it can be built upon to achieve clinically significant cardiovascular benefits.”

There are many hurdles to beginning exercise, said Dr. Matthew Tomey, a cardiologist at Mount Sinai Fuster Heart Hospital in NYC, who wasn't involved in the study.

"Some people feel too busy," he mentioned. "Studies like this demonstrate that it doesn't require a lot of time. Depending on the activity, you might need little to no equipment."

The primary takeaway from this research is that every bit of exercise counts, said Dr. Sean P. Heffron, assistant professor of medicine and director of cardiovascular fitness and nutrition at NYU Langone Medical Health. Heffron wasn't part of the study.

“I encourage people to engage in activities they enjoy, such as hiking,” Heffron stated, adding that these findings might motivate those not in shape to begin exercising.

Using a step tracker, often found on smartphones, can help individuals monitor their exercise levels, suggested Dr. Evan Brittain, professor of medicine in the division of cardiology at Vanderbilt University Medical Center in Nashville.

Source: nbcnews

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