Sydney/London: A recent study led by the ProPASS Consortium suggests that even a small amount of exercise—just five minutes a day—can help lower blood pressure. The study was conducted by experts from the University of Sydney and University College London (UCL).
Replacing sedentary habits with 20-27 minutes of daily exercise, including activities such as uphill walking, stair-climbing, and cycling, could lead to a clinically significant reduction in blood pressure.
The study was published in Circulation, carried out by experts from the ProPASS (Prospective Physical Activity, Sitting and Sleep) Consortium,
Hypertension: A Major Health Challenge
Often referred to as the “silent killer” due to its lack of noticeable symptoms, high blood pressure can go undetected for years while silently damaging organs and blood vessels. As a result, it is a primary risk factor for several cardiovascular diseases and contributes to premature death across all regions of the globe.
Efforts to tackle hypertension are vital in reducing the incidence of stroke, heart disease, and kidney failure, which not only take a heavy toll on individuals but also contribute to substantial economic burdens.
The good news, however, is that hypertension is a modifiable risk factor. Regular physical activity, improved diet, weight management, and, when necessary, medication, can significantly reduce the risk of complications associated with high blood pressure.
Methodology
The research analysed data from 14,761 participants across five countries, using wearable accelerometers to track their activity and blood pressure. The study explored how replacing sedentary behaviour with physical activity could affect blood pressure.
The findings show that moderate-intensity exercise, such as running or cycling, is more effective at reducing blood pressure than less intense activities like slow walking.
Quick Exercise for Big Benefits
Dr. Jo Blodgett, the first author, emphasized that even small bursts of exercise, such as running for a bus or a short cycling trip, can have a positive impact on blood pressure. These short, intense activities can be integrated into daily routines and are easy to implement, regardless of physical ability.
However, for those looking to make a more significant difference, increasing cardiovascular demand through more intense exercise is key. Activities like uphill walking, stair-climbing, or cycling for 20-27 minutes daily are shown to bring a clinically meaningful reduction in blood pressure.
Power of subtle movement
Professor Mark Hamer highlighted how the ProPASS platform identifies subtle exercise patterns and behaviours, which can have important clinical and public health implications.
By tracking not just traditional forms of exercise, but also everyday activities like standing, slow walking, and even short bouts of more vigorous movements, the ProPASS consortium has uncovered how small changes in daily routines can lead to significant health benefits.
Hamer pointed out that these findings are particularly valuable because they help us understand how minor adjustments—such as replacing sedentary time with even brief moments of activity—can have a measurable effect on blood pressure and overall cardiovascular health.
The research underscores the importance of integrating more movement into daily life, even for those with busy schedules or limited ability to engage in structured workouts.