Recent studies indicate that incorporating a little bit of physical activity—like walking uphill or climbing stairs—into your daily routine can help reduce blood pressure.
This research, published in Circulation, was conducted by specialists from the ProPASS (Prospective Physical Activity, Sitting and Sleep) Consortium, a global academic collaboration led by the University of Sydney and University College London (UCL).
It was found that even just five minutes of physical activity each day could lead to lower blood pressure levels. Additionally, swapping sedentary time with 20 to 27 minutes of more vigorous exercise—such as uphill walking, stair climbing, running, or cycling—could achieve a significant decrease in blood pressure that is deemed clinically important.
Joint senior author Professor Emmanuel Stamatakis, who directs the ProPASS Consortium at the Charles Perkins Centre, stated: “High blood pressure is a major health concern worldwide, but unlike some key factors leading to cardiovascular problems, there are fairly accessible solutions available alongside medication.”
“The discovery that even five additional minutes of exercise daily could correlate with lower blood pressure readings highlights the potential impact of brief, intense physical activity on blood pressure control.”
Hypertension, characterized by persistently high blood pressure, is a leading cause of premature death across the globe. With 1.28 billion adults affected, it can result in strokes, heart attacks, heart failure, kidney damage, and numerous other health issues, often labeled as the ‘silent killer’ due to its lack of overt symptoms.
The research team analyzed health information from 14,761 participants in five different countries to explore how swapping one type of physical activity for another impacts blood pressure.
Each participant wore a device on their thigh to monitor their activity and blood pressure continuously throughout the day and night.
Daily activities were categorized into six types: sleep, sedentary behaviors (such as sitting), slow walking, fast walking, standing, and more vigorous exercises like running, cycling, or stair climbing.
The researchers statistically modeled the outcomes of individuals changing various movements to estimate the effects on blood pressure for different scenarios. They discovered that shifting from sedentary behavior to 20-27 minutes of exercise daily could potentially reduce the risk of cardiovascular disease by up to 28 percent at a population level.
Lead author Dr. Jo Blodgett from UCL’s Division of Surgery and Interventional Science and the Institute of Sport, Exercise and Health stated: “Our research indicates that exercise is essential for most people in managing blood pressure, more so than light activities like walking.”
“The positive takeaway is that, regardless of fitness levels, even small amounts of physical activity can positively influence blood pressure. What’s particularly interesting about our exercise parameter is that it encompasses all forms of exercise, from running to catch a bus or a brief cycling trip, many of which can easily fit into everyday life.”
“For those who are less active, walking still offers benefits for blood pressure. However, for significant changes in blood pressure, it is critical to engage the cardiovascular system more through exercise.”
Professor Mark Hamer, another senior author of the study and ProPASS Deputy Director at UCL, remarked: “Our findings illustrate the importance of research platforms like the ProPASS consortium in identifying subtle differences in exercise, sleep, and sedentary patterns that hold considerable clinical and public health significance.”
