Even small increases in daily physical activity may help reduce blood pressure. Research suggests that adding just a few minutes of exercise each day can have measurable effects.
A 2024 study analysed data from six studies involving more than 14,000 people, around 24% of whom were taking medication for high blood pressure. Participants wore activity trackers that recorded their behaviour over a 24-hour period, including sleep, sedentary time, standing, and different levels of movement.
The researchers also distinguished between slow walking (less than 100 steps per minute), faster walking (100 steps per minute or more), and more intensive exercise-like activities.
The analysis found that adding five minutes of exercise-like activity per day was associated with lower systolic and diastolic blood pressure.
Research shows that a large number of people across Europe are not engaging in exercise. Lack of exercise and engagement in sports activities has a serious impact on general health, the rates of preventable diseases, and the number of premature deaths.
European Commission
Is five minutes really enough?
The results suggest that five minutes of vigorous exercise can help lower blood pressure — but mainly when those five minutes are added to an already active routine. The study also found that larger reductions occurred when people added 10 or 20 minutes of exercise, indicating that more activity generally led to greater benefits.
For people with high blood pressure who are mostly inactive, adding only five minutes of exercise per day may not be enough to significantly lower blood pressure.
Intensity also plays a role
The type and intensity of movement matter. Participants who saw benefits were typically doing higher-intensity aerobic activities, such as cycling, running or brisk uphill walking. Low-intensity activity alone was less likely to influence blood pressure.
Aerobic exercise — often called cardio — is widely recommended for managing blood pressure because it increases heart rate and improves cardiovascular fitness. Activities such as brisk walking, running, cycling, swimming, hiking or jumping rope are common examples.
Some research also suggests that combining aerobic exercise with resistance training may provide additional benefits. A 2023 review and analysis found that this combination could help reduce both systolic and diastolic blood pressure in people with hypertension. Resistance training includes exercises such as weight lifting, squats or push-ups, using body weight, resistance bands or gym equipment.
What experts recommend
According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity, ideally spread throughout the week.
Muscle-strengthening activities, such as resistance or weight training, are recommended at least twice a week. Reducing long periods of sitting and gradually increasing activity levels over time can also improve health outcomes. Greater benefits may be achieved by reaching around 300 minutes of physical activity per week.
For children, the guidance is different. Young children aged 3 to 5 years should be physically active throughout the day. Those aged 6 to 17 years should get at least 60 minutes of moderate-to-vigorous physical activity daily, mainly aerobic exercise, with vigorous activity and muscle- and bone-strengthening exercises included several times per week.
Overall, the findings suggest that even small increases in daily movement can contribute to better blood pressure control, especially when combined with a generally active lifestyle.
This article is for informational purposes only and does not replace professional medical advice. If you have high blood pressure or other health concerns, consult your doctor before starting or changing your exercise routine.
06.03.2026.
SOURCE
https://sport.ec.europa.eu/policies/sport-and-society/physical-activity-and-health https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.069820 https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults https://www.who.int/initiatives/behealthy/physical-activity
