A new study has shown that just a few minutes of high-intensity exercise every day can lower your blood pressure to an immediate range. It has been shown that activities such as running for 5 minutes a day, riding a bicycle quickly, or climbing stairs can have a positive effect on blood pressure.
According to a study published on the 6th (local time) in the American College of Cardiology journal Circulation in collaboration with researchers from University College London (UCL) in the UK and the University of Sydney in Australia, increasing the duration of intense exercise that speeds up the heart rate to 20 minutes reduces the risk of heart disease. The risk can be significantly reduced.
High blood pressure is a major cause of cardiovascular disease, the number one cause of death worldwide. Worldwide, 1.28 billion people suffer from high blood pressure. The number of patients with high blood pressure in Korea is steadily increasing from 6,542,792 in 2019 to 7,466,596 in 2023. High blood pressure is described as a ‘silent killer’ as it has no specific symptoms and can lead to stroke, heart attack, heart failure and kidney damage.
Blood pressure is normal when it is less than 120 mmHg in systole and less than 80 mmHg in diastole. Less than 140/90 mmHg is classified as prehypertension, less than 160/100 mmHg as stage 1 hypertension, and more than 160/100 mmHg as stage 2 hypertension.
Researchers analyzed the 24-hour activity level and blood pressure of 14,761 volunteers from five countries using accelerometers worn on their thighs. The average age of the applicants was 54 years old, and the gender was almost half (53% female).
On average, they slept 7 hours a day, sat for 10 hours, stood for 3 hours, walked slowly (less than 100 steps per minute) for 1 hour, walked fast (more than 100 steps per minute) for 1 hour, and did 16 minutes of vigorous exercise.
Researchers found that replacing less active behavior with five minutes of exercise lowered blood pressure by measurable amounts: 0.68 mmHg for systolic blood pressure and 0.54 mmHg for diastolic blood pressure.
Lowering systolic blood pressure by 2 mmHg and diastolic blood pressure by 1 mmHg is considered to reduce the risk of cardiovascular disease by about 10%, the researchers said. To see this effect of improving blood pressure, increase your systolic blood pressure to 20 minutes of exercise that raises your heart rate, and increase your diastolic blood pressure to 10 minutes.
Dr Joe Blodgett (first author), from the UCL Institute of Sport and Exercise, said: “Walking can have a positive effect on blood pressure, but if you want to change this, putting more strain on the cardiovascular system through (high-intensity) exercise will have the greatest effect. “It will be possible,” he said. He added that you can benefit from exercises you can do in your daily life, such as riding a bicycle while running errands or climbing stairs instead of the elevator.
Co-author Professor Emmanuel Stamatakis from the University of Sydney said: “Hypertension is one of the biggest health problems worldwide. “Our findings that just five minutes more exercise per day or engaging in vigorous incidental activity can
Park Hae-sik, Donga.com reporter [email protected]
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Interview Between Time.news Editor and Dr. Joe Blodgett on the Impact of High-Intensity Exercise on Blood Pressure
Time.news Editor: Good day, Dr. Blodgett! Thank you for joining us today to discuss your groundbreaking study on high-intensity exercise and its effects on blood pressure.
Dr. Joe Blodgett: Thank you for having me! I’m excited to share our findings.
Editor: Your study reveals that just a few minutes of high-intensity exercise daily can significantly reduce blood pressure. How did you arrive at this conclusion?
Dr. Blodgett: Our research involved analyzing the activity levels and blood pressure of over 14,000 participants across five different countries. We used accelerometers to gather accurate data on their daily activities. We found that even small amounts of vigorous exercise, like just five minutes a day, led to measurable decreases in both systolic and diastolic blood pressure.
Editor: That’s fascinating! So, what kind of high-intensity activities were you specifically looking at? Can anyone really incorporate these into their daily routine?
Dr. Blodgett: We focused on activities such as running, cycling, and climbing stairs—anything that significantly raises your heart rate. The beauty of our findings is that these exercises can be integrated into daily life. For instance, choosing to ride your bike to the store or taking the stairs instead of the elevator can be both effective and practical.
Editor: It sounds like this study offers hope, especially since high blood pressure is known as a ‘silent killer.’ Could you elaborate on the implications of your findings for the 1.28 billion people worldwide affected by high blood pressure?
Dr. Blodgett: Absolutely. Our research underscores that even small changes in exercise can lead to significant health benefits. The statistics are alarming; the increase in high blood pressure cases in places like South Korea is concerning. But by promoting short bursts of high-intensity exercise, like our study suggests, we can empower individuals to take proactive steps toward better cardiovascular health.
Editor: That makes sense. Can you share some of the specific reductions in blood pressure that participants experienced?
Dr. Blodgett: Certainly! Participants who replaced less active behaviors with five minutes of vigorous exercise experienced a reduction of approximately 0.68 mmHg in systolic blood pressure and 0.54 mmHg in diastolic blood pressure. While that might seem small, lowering systolic blood pressure by just 2 mmHg can reduce cardiovascular disease risk by around 10%.
Editor: That’s a crucial point! It emphasizes how incremental changes can lead to significant health outcomes. With our increasingly sedentary lifestyles, what would you recommend for those who might feel intimidated by high-intensity exercise?
Dr. Blodgett: Start small! The key is to shift your mindset from perfection to consistency. If you’re not used to vigorous exercise, begin by incorporating short bouts and gradually increase the intensity. Even brisk walking can be beneficial. The important thing is to find activities you enjoy, so they become a sustainable part of your routine.
Editor: Those are practical tips, Dr. Blodgett! As a final thought, what message do you hope readers take away from your study?
Dr. Blodgett: I hope people realize the power of even a few minutes of exercise! It doesn’t take hours at the gym to make a difference. Small, consistent efforts can lead to substantial health benefits, especially when it comes to managing high blood pressure and reducing the risk of heart disease.
Editor: Thank you, Dr. Blodgett, for your time and insights. It’s encouraging to know that we all have the power to make changes that could profoundly impact our health!
Dr. Blodgett: Thank you! It was a pleasure discussing this important topic with you.