In an average life, adding 5 minutes or more of exercise a day can significantly reduce blood pressure.

A new study suggests that even people leading average lives can significantly lower their blood pressure by simply adding five minutes or more of exercise a day. A research team at University College London (UCL) in the UK analyzed 14,761 men and women (average age 54.2) who voluntarily participated in the study and added five minutes or more of physical activity, such as exercise, to their usual lifestyle. The results were announced.

The research team gave the participants activity trackers (accelerometers worn on the thigh) and blood pressure monitors. They recorded their participation in six major activities each day: sleep, sitting, slow walking (less than 100 steps per minute), fast walking (more than 100 steps per minute), standing, and relatively vigorous exercise (running, cycling, stair climbing). The analysis found that the participants slept an average of 7 hours, sat for 10 hours, stood for 3 hours, walked slowly for 1 hour, walked fast for 1 hour, and exercised vigorously for 16 minutes every day.

The research team analyzed what would happen to blood pressure if men and women living average lives replaced their usual inactive behavior with more vigorous exercise for five minutes or more. The results showed that systolic blood pressure (the high number) dropped by 0.68 mmHg and diastolic blood pressure (the low number) dropped by 0.54 mmHg in just one day. This suggests that physical activity, such as exercise, can quickly and healthily lower blood pressure without the side effects of blood pressure medication.

 

According to a study conducted by the University of Pisa in Italy and recently presented at the European Society of Cardiology, taking a combination of four blood pressure medications (hypertensives) in a single pill called "QUADRO" for eight weeks resulted in an average systolic blood pressure reduction of 20.67 mmHg. While this significant blood pressure-lowering effect is significant, it is difficult to avoid various side effects. The average age of the participants was 57 years (47% were women), and their average blood pressure at the start of the clinical trial was 150.3 mmHg systolic and 90.0 mmHg diastolic.

 

Lowering systolic blood pressure by 2 mmHg and diastolic blood pressure by 1 mmHg can reduce the risk of cardiovascular diseases such as heart disease and stroke by 10%. "This goal can be achieved by consistently engaging in moderate to vigorous exercise for 10 to 20 minutes a day," said study lead author Dr. Joe Blodgett of the Sports, Exercise, and Health Research Institute.

 

Any moderate to vigorous physical activity, including short periods of cycling, stair climbing, exercise, errands, gardening, and housecleaning, is beneficial for lowering blood pressure. Regardless of an individual's physical ability, it doesn't take long for blood pressure to have a positive effect. High blood pressure affects approximately 1.3 billion people worldwide and is a major cause of premature death from various diseases. The University of Sydney, Australia, also participated in this study.

 

==============

The effect of exercise in lowering blood pressure is very natural.

You don't have to fear various side effects like with blood pressure medication.

People who lead an average life are more likely to engage in inactive behaviors.

If you change to vigorous exercise and add more than 5 minutes of physical activity,

It can lower blood pressure quite a bit in a short period of time.

 

Slow exercise

I'm worried because my mom's blood pressure isn't going down these days due to intense exercise.

Is it possible for older people to do intense exercise?