In just five minutes a day, engaging in vigorous physical activity—such as running, cycling, stair-climbing, or brisk walking—may significantly help reduce blood pressure, according to a new study published in Circulation. This groundbreaking research offers hope for millions seeking manageable ways to improve cardiovascular health, revealing that even small doses of activity can make a meaningful difference.
The study examined data from nearly 15,000 individuals, finding that even brief bursts of movement positively impact blood pressure. Adding just 20 minutes of vigorous activity daily can further lower heart disease risks, underscoring the powerful health benefits of exercise in just minutes.
Dr. Mark Hamer, a professor in sport and exercise medicine at University College London and lead researcher, emphasized the importance of movement: “Exercise is crucial for maintaining healthy blood pressure.” Given the widespread prevalence of hypertension, which raises risks for heart disease and stroke, these findings could be lifesaving for many. In 2022, high blood pressure was linked to nearly 700,000 deaths in the U.S. alone, according to the Centers for Disease Control and Prevention (CDC).
Current health guidelines recommend that adults aim for 150 minutes of moderate-to-vigorous exercise per week. This study suggests that even short bouts of activity can have immediate benefits, offering a realistic option for people with busy schedules or limited mobility.
Hamer’s research team analyzed data from six prior studies where participants wore movement trackers around the clock. The study group, with an average age of 54 and nearly equal gender distribution, spent an average day sleeping seven hours, sitting for 10, standing for three, walking slowly for one, and walking briskly for another. They spent approximately 16 minutes in vigorous activity daily.
The findings reveal that adding just five minutes of vigorous exercise can lower systolic blood pressure by 0.68 points and diastolic pressure by 0.54 points. The blood pressure-lowering effects became more pronounced with longer periods of activity. For example, substituting 20 minutes of vigorous exercise for 21 minutes of sitting led to a two-point drop in systolic blood pressure—a reduction that can decrease the risk of heart disease or stroke-related death by up to 10%.
Dr. Arun Manmadhan, an assistant professor at Columbia University, notes that the study strengthens the idea that “even a small amount of movement can yield measurable health improvements.” Manmadhan highlights that starting with five to ten minutes daily can be an accessible way for many to begin reaping cardiovascular benefits.
Shorter bouts of exercise make it easier for people who find traditional, longer workouts daunting, especially those with busy schedules or physical limitations. “Some people feel like they are too busy,” says Dr. Matthew Tomey, a cardiologist at Mount Sinai Fuster Heart Hospital. This study highlights that fitness doesn’t require hours of commitment or special equipment.
Dr. Sean P. Heffron of NYU Langone Health emphasizes that the key takeaway is that every bit of movement helps. He advises patients to start with enjoyable activities, whether it’s hiking, dancing, or simply taking brisk walks. For those just starting out, using a fitness tracker to monitor daily steps or movement can be motivating and help track progress over time.
This research aligns with recent findings suggesting that “short bursts” of exercise are effective for heart health. Dr. Evan Brittain, a cardiologist at Vanderbilt University, reflects, “We used to think you needed 20 to 30 minutes in one go. Now, we’re seeing data that even brief activity sessions can work.”
This emerging view of exercise can encourage more people to prioritize physical activity. While the blood pressure reduction from five minutes alone may be modest, every step toward a more active lifestyle can make a real difference.
The study sends a clear message: small increments of physical activity add up to big health benefits. Whether it’s five minutes, 10, or 20, incorporating even a few minutes of vigorous exercise daily can help keep blood pressure in check and improve overall cardiovascular health. For those looking to make a lasting impact on their health, short and consistent activity bursts may offer an accessible and sustainable path forward.
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