New research shows that increasing exercise time to 5 minutes a day has a positive impact on blood pressure, reducing the risk of cardiovascular disease.
New research from the Institute of Sport, Exercise & Health at University College London shows that an extra five minutes of exercise a day can improve blood pressure. According to senior scientist Jo Blodgett, incorporating a few minutes of physical activity such as walking or cycling into your daily routine is good for your health.
The study, published in the journal Circulation, analyzed data from nearly 15,000 people. Volunteers wore devices that monitored exercise intensity and blood pressure. Scientists divide daily activities into six categories: sleep, resting state (inactivity), slow walking, fast walking, standing and vigorous exercise. They used the data to estimate the effects of exercise.
Research concludes that just 5 more minutes of exercise a day can reduce blood pressure. Exercising for 10 to 20 minutes, systolic blood pressure decreases by 2 mmHg, diastolic blood pressure decreases by 1 mmHg. These are called “clinically significant changes,” according to professor Susan Cheng, vice chair of cardiology, Smidt Heart Institute, Cedars-Sinai Medical Center. At that time, practitioners can reduce the risk of cardiovascular disease and stroke.
“Research shows that, even for people who don’t have a habit of exercising, an extra five minutes of exercise a day makes a big difference,” she said.
A person’s blood pressure is measured by a doctor. Image: Pexel
Decades of research show that physical activity is good for both blood pressure and the cardiovascular system. According to Mark Hamer, professor of medicine at the Institute of Sport & Health, University College London, the latest work observed the daily lives of volunteers, rather than subjecting them to a prescribed exercise program. determined.
Research data shows that a middle-aged person is in a state of inactivity for about 11 hours a day. They spent an average of three hours standing, one to two hours walking slowly, and about one hour walking briskly. Scientists also say that lack of exercise affects women’s blood pressure more than men’s.
According to Dr. Shaan Khurshid, cardiology department at Massachusetts General Hospital and lecturer of medicine at Harvard Medical School, in addition to light exercise, people should do high-intensity exercise a few days a week.
“If you currently do little cardio or aerobic exercise, aim for 5 minutes a day and increase as you can,” says Dr. Khurshid.