Researchers discovered that changing sedentary activities for brief exercise increases cardiovascular efficiency and reduces blood pressure more than expected (Illustrative image Infobae)
A recent study published in the journal Circulation points out that doing only five minutes of vigorous exercise per day could have positive effects in reducing blood pressure. The research, which analyzed data from almost 15 thousand people, found that activities such as running, cycling, climbing stairs o walk fast In short periods they can contribute to improving cardiovascular health.
“Exercise is the most important thing favorably associated with blood pressure,” he said. Mark Hamerprofessor of sports and exercise medicine at the University College London.
Research suggests that increasing physical activity to 20 minutes daily can significantly reduce the risk of heart diseases.
Data of the Center for Disease Control and Prevention (CDC) indicate that in 2022 high blood pressure was a main or contributing factor in 688,875 deaths in USA.
In medical terms, blood pressure is considered high when the systolic pressure exceeds 130 mm Hg and the diastolic pressure is greater than 80 mm Hg.
For the analysis, the researchers combined data from six previous studies in which participants, with an average age of 54 and a balanced gender distribution, wore motion tracking devices around the clock. On average, participants spent seven hours sleeping, ten hours in sedentary activitiesand only 16 minutes of vigorous exercise.
Overcoming the lack of time to exercise is essential for cardiovascular health. – (Illustrative image Infobae)
The results also showed that replacing less active activities with just five minutes of vigorous exercise could reduce systolic blood pressure by 0.68 points and diastolic blood pressure by 0.54 points. By extending exercise time to 20 minutes a day, the decrease in blood pressure was greater, reaching an improvement of two points in systolic.
The American Heart Association (AHA) recommends adults perform 150 minutes of moderate or vigorous physical activity per week. “This study tells us that starting with five to ten minutes a day can be helpful,” explained the Dr. Arun Manmadhanresearch collaborator. Matthew Tomeycardiologist Mount Sinai Fuster Heart Hospitalstressed that it does not require much time or equipment to get started, highlighting the accessibility of these exercises.
Sean P. Heffrona cardiology specialist who was not involved in the study, endorsed the importance of exercising regularly, encouraging people to choose activities they enjoy, such as hiking. Besides, Evan Brittainprofessor of cardiovascular medicine, emphasized the use of step trackers and monitoring devices, stating that “there is a lot of data showing that brief activities work too.”
The study also highlighted that common barriers to starting exercise, such as lack of time, can be overcome, as cardiovascular benefit can be achieved in short periods.
The American Heart Association recommends 150 minutes of moderate or vigorous physical activity per week. (iStock)
- Improved cardiovascular health: Regular physical activity lowers blood pressure, improves circulation and strengthens the heart, decreasing the risk of heart disease and stroke.
- weight control: Exercise helps maintain a healthy weight as it burns calories and increases metabolism. This is key to preventing obesity and related health problems such as type 2 diabetes.
- Strengthening muscles and bones: Physical activities such as weight lifting, running or swimming help build muscle mass, bone density and endurance, reducing the risk of osteoporosis and injury.
- Mental health regulation: Physical activity releases endorphins and other brain chemicals that improve mood, reduce stress and anxiety, and may be helpful in treating depression.
- Sleep improvement: Exercising helps regulate the sleep cycle, facilitates deep rest, and can relieve insomnia.
- Increased energy: Regular exercise increases lung capacity, improves circulation and strengthens the cardiovascular system, which increases energy levels and reduces fatigue.
- Strengthening the immune system: Regular physical activity can help improve the immune system’s response, decreasing the frequency and severity of common diseases.
- Cognitive benefits: Studies show that exercise stimulates brain function, improving memory, concentration and long-term brain health, and reduces the risk of neurodegenerative diseases such as Alzheimer’s.
- Longevity: Physically active people have a longer life expectancy, since exercise reduces the risk of many chronic diseases and contributes to a better quality of life in old age.
- Social welfare: Physical activity in group or community settings facilitates social interactions, contributes to self-esteem and helps strengthen relationships, improving general well-being.
