• New research shows adding a few minutes of vigorous “everyday” physical activity to your daily exercise routine could help control blood pressure.
• Heart-pumping activities like cycling, running, and stair climbing were linked to lower blood pressure readings among study participants.
• An extra 5 minutes of exercise led to mild improvements in blood pressure, with clinically meaningful results at an additional 10 and 20 minutes of physical activity.
• Experts recommend aiming for 30 minutes of aerobic exercise daily to control blood pressure and maintain a healthy heart.

Exercise is universally linked with positive outcomes, like maintaining healthy blood pressure.

Short bursts of physical activity can help get your heart pumping, but regular exercise is key for overall health.

A new study published November 6 in the journal Circulation suggests that adding a few minutes of vigorous physical activity to your daily exercise routine can help lower blood pressure.

The researchers found that an extra 5 minutes of stair climbing, cycling, and running was linked to slight reductions in systolic and diastolic blood pressure, while clinically meaningful improvements were seen at an additional 10 and 20 minutes of daily exercise.

Less strenuous forms of movement, such as standing or walking, had minimal effects on blood pressure.

“Our findings suggest that, for most people, exercise is key to reducing blood pressure,” first author Jo Blodgett, PhD, a senior research fellow at UCL Surgery & Interventional Science and the Institute of Sport, Exercise & Health, said in a statement.

“The good news is that whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure. But if you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect,” Blodgett continued.

Everyday activities help control hypertension

Researchers from University College London and the University of Sydney conducted this study with support from the British Heart Foundation (BHF).

The research team analyzed health data and blood pressure measurements from 14,761 participants with an average age of 54 from six cohorts in the Prospective Physical Activity, Sitting, and Sleep consortium (ProPASS).

They tracked blood pressure changes over 24-hour periods comprising six different activities with the following average durations:

1. sleeping — 7.1 hours
2. sedentary behavior (i.e., sitting) — 10.7 hours
3. slow walking (fewer than 100 steps per minute) — 1.6 hours
4. fast walking (more than 100 steps per minute) — 1.1 hours
5. standing — 3.2 hours
6. exercise (i.e., running, cycling) — 16 minutes

They estimated the impact of replacing one type of activity with an additional 5, 10, and 20 minutes of exercise.

They found that replacing less active behaviors with 5 minutes of exercise lowered systolic blood pressure (SBP) by 0.68 millimeters of mercury (mmHg) and diastolic blood pressure (DBP) by 0.54 mmHg.

They note that a 2mmHg reduction in SBP and a 1mmHg reduction in DPB equates to a 10% reduction in heart disease risk.

They also estimate that 20 additional minutes of daily exercise could lead to clinically meaningful improvements in SBP, and 10 extra minutes of exercise per day could improve DBP.

The researchers emphasize that everyday activities that get the heart pumping may promote healthy blood pressure.

“What’s unique about our exercise variable is that it includes all exercise-like activities, from climbing the stairs to a short cycling errand, many of which can be integrated into daily routines. For those who don’t do a lot of exercise, walking did still have some positive benefits for blood pressure,” Blodgett continued.

Exercise lowers blood pressure, benefits heart health

Cheng-Han Chen, MD, board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA, told Healthline the study reinforces physician-backed recommendations for regular daily exercise.

“It is encouraging to see measurable changes in blood pressure with just a few minutes of exercise, something that can be incorporated into even a busy schedule,” Chen said.

“We know that physical activity directs our organs and tissue to undergo changes that improve their performance and efficiency, which can then lead to improved blood pressure control. By increasing the intensity of exercise, you are accelerating the physiological changes that are providing the benefits to heart health,” he explained.

How much physical activity do you need?

The findings of this study do not suggest that 5 minutes of exercise a day is enough but rather encourage people already getting regular exercise to increase their output, particularly those with high blood pressure.

Current CDC guidelines for physical activity recommend 150 minutes of moderate-intensity exercise each week for adults, 75 minutes of vigorous exercise, or a combination of moderate and vigorous exercise.

For heart health, Chen said he typically recommends 30 minutes of moderate-intensity aerobic activity daily on most days of the week.

To effectively lower blood pressure, Chen echoed the findings from this study and recommended aerobic forms of exercise, such as:

• walking
• jogging
• cycling
• swimming or water aerobics

“It is also helpful to incorporate some strength training, as this also helps to improve the function of blood vessels and improve blood pressure,” Chen said.

“Patients who do not have their blood pressure under control should avoid very high intensity exercises such as sprinting or heavy weights, as these activities can lead to a spike in blood pressure,” he advised.

Other ways to lower blood pressure 

Chen noted that many people may not realize the health benefits of adding a little exercise to their daily routine.

“There are many easy ways to incorporate physical activity throughout the course of the day,” he noted. Some examples may include:

• short 5-minute brisk walks while at work
• taking the stairs instead of the elevator
• parking farther from the store and walking

Chen noted that if you live with high blood pressure, you should talk with your doctor about lifestyle factors that can help control it.

Regular physical activity aside, other ways to lower blood pressure may include:

• following a healthy, balanced diet low in sodium
• getting enough quality sleep
• maintaining a healthy weight
• avoiding tobacco and alcohol
• managing stress

Takeaway

A new study showed improvements in blood pressure with an additional 5 minutes of daily exercise. The findings became more significant with an extra 10 and 20 minutes of heart-pumping physical activity each day.

Aim for around 30 minutes of aerobic daily exercise to control blood pressure and maintain a healthy heart. If you have high blood pressure or live with another chronic health condition, check with your doctor before starting a new exercise routine.