Just a 5-minute physical activity can help lower hypertension crisis in India

Researchers have discovered that short bursts of physical activity can help in managing high blood pressure, offering a practical solution for those with hypertension.

In Short

• Over 10% of deaths in India are due to hypertension or high blood pressure
• Adding a burst of physical activity can help lower blood pressure
• High blood pressure is linked to various cardiovascular diseases

Short bursts of physical activity are all you need to manage your blood pressure. Scientists have figured out this simple and effective solution for those who are undergoing hypertension or whose blood pressure reads 140/90mmHg or higher.

High blood pressure puts a person at risk for several heart diseases and stroke, with 220 million people undergoing this condition in India. According to the Indian Council of Medical Research, hypertension is estimated to account for 10.8% of all deaths in the country.

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

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

"Every time a person does a short burst of higher-intensity movement, they stimulate the heart to pump more blood around the body. This improves the function of the blood vessels, helping them retain elasticity and making the heart more efficient,” Dr Stamatakis told IndiaToday.in.

He added that regular stimulation of these pathways through short bursts of activity can 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 raises the heart rate and makes people out of breath, even if sustained for 20-30 seconds, can contribute significantly,” said Dr. Stamatakis.

What makes this research groundbreaking is its focus on smaller, manageable doses of physical activity, unlike previous studies that emphasised 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 stated the importance of such practices in countries like India, which are increasingly adopting sedentary lifestyles. "Maintaining daily movement at a good level can counteract some of these elevated risks," he said.

For those with sedentary jobs, who have sit down for most of the time, Dr. Stamatakis recommended simple yet impactful lifestyle changes.

These include using stairs instead of elevators, walking or cycling to work, and incorporating short, 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 a regular lifestyle habit," he advised.

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