5-Minute Daily Exercise, The Powerful Secret to Lower Blood Pressure!

Kapanlagi.com - During the fasting month, you may feel changes in your daily routine, including a reduction in exercise intensity or even not exercising at all. However, it is important to remember that a too relaxed lifestyle or sedentary lifestyle can be harmful to your health.

Therefore, even while fasting, remain active by doing light to moderate exercise for five minutes each day. This activity can help lower blood pressure, especially for those of you who already have hypertension issues.

A recent study reported by Kapanlagi.com from Everyday Health on Monday (3/17/2025) shows that small changes in daily habits such as reducing sitting time, walking, or standing more can have a positive impact.

The lead author of the study, Joanna Blodgett, PhD, from the Institute of Sport, Exercise, and Health at University College London, emphasizes, "Our findings suggest that for most people, exercise is key to lowering blood pressure, not just light movements like walking."

The good news is that you don’t need to spend a long time to feel positive benefits for your blood pressure, adds Dr. Blodgett. You don’t have to go to the gym; just engage in various moderate to heavy physical activities, such as climbing stairs or cycling while completing daily tasks.

So, keep moving and take care of your health during this fasting month!

1. Study Subjects for Lowering Systolic and Diastolic Blood Pressure

In an intriguing study, scientists analyzed data from nearly 15,000 volunteers who underwent blood pressure measurements and used activity trackers for 24 hours.

The results showed that participants averaged about 7.1 hours of sleep, spent 10.7 hours sitting or inactive, and only engaged in 16 minutes of more intense physical activity like cycling or jogging.

However, surprisingly, replacing just a little time of inactivity with moderate to vigorous physical activity for just five minutes can have a significant impact on blood pressure.

This research revealed that these small changes could lower average systolic blood pressure by 0.68 mmHg and diastolic blood pressure by 0.54 mmHg, as published in the journal Circulation.

This shows how important a little movement is in maintaining our heart health!

2. Small Changes Can Lead to Significant Improvements

Recent research reveals that just by adding five minutes of exercise each day, you can start to feel positive changes in your blood pressure.

However, more surprisingly, simply replacing 10 to 20 minutes of leisure activity with moderate to vigorous exercise can lead to significant improvements for your heart health.

For example, replacing 20 to 27 minutes of sitting habits with physical activity can lower systolic blood pressure by up to 2 mmHg, while replacing 10 to 15 minutes of less active behavior can reduce diastolic pressure by 1 mmHg.

"If you want to change your blood pressure, increasing physical activity is the key," said Blodgett. Although this study does not directly prove the effects of activity replacement, the results suggest that small changes can have a big impact on your health.

3. How Exercise Improves Heart Health

Adding time for moderate to vigorous exercise every day could be the key to lowering blood pressure.

According to Nour Makarem, an assistant professor of epidemiology at Irving Medical Center, physical activity not only burns calories and prevents weight gain, which is a major risk factor for hypertension, but also helps reduce stress and provides benefits for cardiovascular health, such as improving blood vessel health and reducing inflammation.

Bethany Barone Gibbs, chair and professor of epidemiology at West Virginia University, adds that incorporating more intense physical activity into your daily routine is very easy.

For example, brisk walking for 10 minutes around the neighborhood during a meeting break can be a practical option without needing to change clothes.

However, if you want to gain greater benefits, engaging in more intensive exercise, such as stair climbing or strength training, can have a significant impact on your blood pressure.

(kpl/rao)