An Extra 5 Minutes of Exercise Per Day May Lower Blood Pressure, New Study Suggests

There’s no question everyone’s days are jam-packed. With jobs, family responsibilities, social obligations, and more, getting some movement in is often put on the back burner. But a new study published in Circulation suggests that just five extra minutes of exercise each day can help lower blood pressure.

Yep, you read that right: This simple yet powerful change could make a big difference in your heart health. While five minutes may not sound like a lot, the research shows even small increases in daily physical activity add up to meaningful health benefits over time.

A closer look at the study

Researchers collected health data from over 14,000 volunteers who wore movement trackers throughout the day and then had their blood pressure measured. The average day of the participants consisted of about seven hours of sleep, 10 hours of sedentary activity (like sitting), three hours of standing, one hour of slow-paced walking, one hour of fast-paced walking, and 16 minutes of physical activity (like running or cycling).

Using the above data the researchers gathered, they modeled what would happen if a person swapped certain behaviors for others each day in order to estimate the effect it would have on their blood pressure. The results? Replacing any less active behavior with five minutes of exercise per day—like stair climbing, cycling, or running—could lower systolic (the top number in a blood pressure reading) and diastolic blood pressure (the bottom number) and reduce cardiovascular disease risk by 10 percent.

Adding five extra minutes is a doable goal for most people, even with a busy schedule.

The bottom line

The study highlights how blood pressure responds to physical activity in a very positive way. According to Harvard Health, every time we exercise, our blood vessels dilate, which makes it easier for blood to flow and reduces strain on the arteries. Over time, even small, consistent boosts in activity help to improve circulation, make your heart pump more efficiently, and ultimately lower blood pressure. These changes can reduce risks associated with high blood pressure, like heart attacks and strokes.

One of the most exciting parts about this finding is that adding five extra minutes is a doable goal for most people, even with a busy schedule. Imagine just taking a brisk five-minute walk, doing some bodyweight exercises, or even stretching a bit more each day. By adding these small, manageable increments to your routine, you’re improving your heart health without needing any major lifestyle changes.

“The good news is that whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure,” said Jo Blodgett, PhD, lead study author and senior research fellow at the University College London’s Institute of Sport, Exercise, and Health, in a press release. “What’s unique about our exercise variable is that it includes all exercise-like activities, from climbing the stairs to a short cycling errand, many of which can be integrated into daily routines.”

According to the study, these five extra minutes are especially impactful for people who already have slightly elevated blood pressure, often called prehypertension. By adding a little more physical activity in each day, people in this range could potentially avoid needing medications or further interventions.