New research published in Circulation suggests that incorporating even a small amount of physical activity, such as uphill walking or stair-climbing, into your daily routine could help decrease blood pressure levels. The study was conducted by the ProPASS Consortium, an international academic collaboration led by the University of Sydney and University College London (UCL). Five minutes of activity per day was estimated to potentially lower blood pressure, while replacing sedentary behaviors with 20-27 minutes of exercise per day, including activities like running, cycling, and stair-climbing, could lead to a clinically significant reduction in blood pressure.
Professor Emmanuel Stamatakis, Director of the ProPASS Consortium, emphasized the importance of addressing high blood pressure, which is a major global health issue that can lead to serious cardiovascular complications. The findings suggest that incorporating short bouts of higher intensity movement, such as just five extra minutes of exercise per day, could have a measurable impact on blood pressure management. Hypertension affects a large number of adults worldwide and is associated with numerous health problems, yet it is often asymptomatic, earning it the nickname “silent killer”.
The research team analyzed data from over 14,000 participants in five countries to explore the relationship between different types of movement behaviors and blood pressure levels. Participants wore a wearable device to track their activity and blood pressure throughout the day and night, with activity categorized into six groups: sleep, sedentary behavior, slow walking, fast walking, standing, and more vigorous exercise like running or cycling. By modeling different scenarios where one behavior was replaced with another, the researchers found that substituting sedentary behavior with 20-27 minutes of exercise per day could potentially reduce cardiovascular disease by up to 28 percent at a population level.
Dr. Jo Blodgett, the first author of the study, emphasized the key role of exercise in lowering blood pressure, noting that even less strenuous activities like walking can have positive effects. However, the greatest impact on blood pressure was seen with activities that place more demand on the cardiovascular system, such as running or cycling. The study also highlighted the benefits of integrating exercise-like activities into daily routines, such as running for a bus or cycling for errands, as a way to improve blood pressure levels. Ultimately, the findings underscore the importance of incorporating various forms of exercise to effectively manage blood pressure.
Professor Mark Hamer, a joint senior author of the study, pointed out the significance of platforms like the ProPASS consortium in identifying subtle patterns of exercise, sedentary behavior, and sleep that have significant clinical and public health implications. By demonstrating the powerful effects of relatively short bursts of exercise on blood pressure, the researchers have highlighted the potential for individuals to make positive changes in their health with minimal effort. This research provides valuable insights into the role of physical activity in blood pressure management and offers practical recommendations for incorporating exercise into daily routines to promote cardiovascular health.