Nearly half of American adults struggle with high blood pressure, a condition that increases the risk of heart attacks and strokes. Alarmingly, only about 25% of those affected manage to keep their blood pressure under control. While numerous factors contribute to high blood pressure, doctors often recommend lifestyle changes, particularly increasing physical activity. Surprisingly, a new study reveals that just a few extra minutes of exercise each day can help reduce blood pressure levels.
The study, published in Circulation, analyzed health data from nearly 15,000 individuals who wore activity trackers. Researchers found that replacing sedentary activities—like sitting or standing—with just five minutes of exercise could lower systolic blood pressure (the pressure when blood is pumped out of the heart) by 0.68 mmHg and diastolic blood pressure (the pressure when the heart rests between beats) by 0.54 mmHg.
In addition, those who added up to 20 minutes of extra exercise per day saw a reduction in cardiovascular disease risk by up to 10%.
How Does Just a Few Minutes of Exercise Lower Blood Pressure?
According to Dr. Jim Liu, a cardiologist at Ohio State University Wexner Medical Center, exercise is one of the most effective lifestyle changes for managing high blood pressure. While the standard recommendation is 90 minutes of high-intensity exercise or 150 minutes of moderate activity per week, many people find it hard to meet these goals. However, even a small amount of exercise can significantly impact blood pressure.
Dr. Thomas Boyden, medical director for preventive cardiology at Corewell Health in Michigan, explains that any physical activity that increases heart rate and breathing has positive effects. These include lowering stress hormones, improving blood pressure, and reducing the risks of heart disease, stroke, and other cardiovascular issues.
Dr. Cheng-Han Chen, an interventional cardiologist in Laguna Hills, California, highlights that the study’s findings are promising, as many people can easily fit a few minutes of exercise into their daily routine. Even brief activity sessions can trigger a series of beneficial changes in the body.
Dr. Dor Lotan, a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center, adds that exercise improves blood flow by promoting vasodilation (the widening of blood vessels). This process gradually lowers blood pressure over time. Additionally, brief exercise stimulates the inner lining of blood vessels, making them more responsive to changes in blood flow, further supporting blood pressure regulation.
Mark Hamer, senior author of the study and public health researcher at University College London, points out that while short bursts of exercise can lead to noticeable changes, the most significant improvements occur when individuals engage in 20 to 30 minutes of daily exercise. After this, the benefits begin to plateau, and more exercise has less impact on blood pressure.
What Types of Exercise Are Best?
While the study focused on replacing sedentary behaviors with short bouts of activity, doctors recommend various exercises to help manage blood pressure. Brisk walking, cycling, or taking the stairs can all contribute to improved cardiovascular health.
For longer exercise sessions, Dr. Chen suggests aerobic activities like walking, jogging, cycling, and swimming. Adding strength training to your routine can also enhance blood vessel function and contribute to better blood pressure management. However, those with uncontrolled blood pressure should avoid intense exercises like sprinting or heavy weightlifting, as these can cause a spike in blood pressure.
What to Do If You Have High Blood Pressure
If you’ve been diagnosed with high blood pressure, Dr. Lotan advises consulting a healthcare provider to create a personalized treatment plan. High blood pressure is influenced by multiple factors, including genetics, diet, physical activity, and stress. Regular check-ups are essential to monitor progress, adjust treatment plans, and receive guidance on lifestyle changes.
In addition to exercise, your doctor may recommend dietary adjustments, addressing underlying health conditions, and possibly medication. It’s important to work with your healthcare provider to ensure the most effective approach for managing your blood pressure.
Overall, these findings provide hope for those with high blood pressure. By setting achievable goals, such as incorporating a few extra minutes of exercise into your daily routine, you can make significant strides in improving your health and well-being.
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