You need physical activity for short periods of time to control your blood pressure. Scientists have come up with this simple and effective solution for those who are suffering from hypertension or whose blood pressure is 140/90mmHg or more.

High blood pressure puts a person at risk of many heart diseases and stroke, with 220 million people in India suffering from this condition. According to the Indian Council of Medical Research, hypertension causes 10.8% of all deaths in the country.

A recent study published earlier this month highlighted the profound effects of physical activity on high blood pressure.

The research, led by Dr Emmanuel Stamatakis, Professor of Physical Activity, Lifestyle and Population Health at the University of Sydney, highlighted the health benefits of incorporating just five minutes of exercise into a daily routine.

“Every time a person does a high-intensity activity for a while, they stimulate the heart to pump more blood around the body. This improves the function of the blood vessels, helping them maintain elasticity. Helps and makes the heart more efficient,” Dr Stamatakis told IndiaToday.in.

He said that regular stimulation of these pathways through short bursts of activity could lead to long-term control of blood pressure.

The study identified activities such as walking uphill, climbing stairs, cycling or even carrying groceries as effective ways to achieve these health benefits.

“Anything that increases heart rate and stops people’s breathing, even if it lasts for 20-30 seconds, can be a significant contributor,” Dr. Stamatakis said.

What makes this research groundbreaking is its focus on small, manageable doses of physical activity, unlike previous studies that emphasized long, structured exercise sessions.

With a potential 28% reduction in cardiovascular disease risk at the population level, the implications for global health strategies are significant. Dr. Stamatakis pointed out the importance of such practices in countries like India, which are increasingly adopting sedentary lifestyles. “Some of these increased risks can be offset by maintaining healthy levels of daily mobility,” he said.

For those with sedentary jobs who spend most of the time sitting, Dr. Stamatakis recommended simple but effective lifestyle changes.

These include using the stairs instead of the elevator, walking or bicycling to work, and incorporating small, vigorous exercises like squats or push-ups into breaks. “Even 5-10 minutes of such activities a day can make a difference, provided they become regular lifestyle habits,” he advised.

This study confirms that staying active, even in small, practical ways, is essential to maintaining heart health and managing blood pressure effectively.