Want to lower your blood pressure? You just need 20 minutes of exercise

Listen to Story A new study suggests that adding short periods of exercise, such as stair-climbing or walking uphill, to your daily routine can help lower blood pressure. The research, published in the journal Circulation , was conducted by a team from the ProPASS (Prospective Physical Activity, Sitting and Sleep) Consortium, an international academic collaboration led by the University of Sydney and University College London (UCL). Replacing sitting with 20-27 minutes of activities like stair-climbing, running, or cycling may lead to a meaningful drop in blood pressure, especially useful for those with hypertension.

High blood pressure, or hypertension, occurs when the force of blood against artery walls is consistently too high, causing strain on the heart and blood vessels. This condition can lead to serious health problems like heart disease, stroke, and kidney damage. The typical high blood pressure reading is 140/90 mmHg or higher.



Joint senior author Professor Emmanuel Stamatakis noted that high blood pressure is a global health issue, but small, accessible changes in activity can potentially reduce the need for medication. Known as a "silent killer," high blood pressure affects 1.28 billion adults worldwide and can lead to severe health issues like heart attacks, strokes, and kidney disease.

To explore how different physical activities affect blood pressure, the research team analyzed data from 14,761 volunteers across five countries. Each participant wore an accelerometer on their thigh to monitor their activities and blood pressure levels. The researchers categorised daily activity into six types: sleep, sitting, slow walking, fast walking, standing, and vigorous exercises such as running and stair-climbing.

They used statistical models to estimate the impact of replacing sedentary time with moderate to intense physical activity. Their findings suggested that just 20-27 minutes of exercise each day could lower the risk of cardiovascular disease by as much as 28%. Lead author Dr Jo Blodgett of UCL explained that any form of exercise, even running for a bus or cycling to a nearby destination, can be beneficial.

While walking has benefits, intense activities bring the most impact on blood pressure..