While most health recommendations aim for at least 150 minutes of moderate to vigorous exercise per week, a groundbreaking study published in the medical journal Circulation has found a unique way of exercising that takes just five minutes a day but is extremely effective at reducing high blood pressure levels, according to health news site Onlymyhealth.
Scientists from the American Heart Association conducted a study that included more than 10,000 participants between the ages of 18 and 60. Participants were divided into three groups: A group that exercised vigorously for just 5 minutes a day; a group that exercised moderately for 30 minutes; and a control group that had no structured exercise routine.
There is a unique exercise that takes only 5 minutes a day but is extremely effective in reducing high blood pressure levels.
ILLUSTRATION: AI
Over six months, the findings showed that the group that did five minutes of high-intensity exercise had significantly reduced systolic and diastolic blood pressure, equivalent to the group that did 30 minutes of moderate exercise, according to Onlymyhealth.
Researchers conclude that short bursts of high-intensity exercise may be an effective alternative for busy people who don't have much time.
Why can just 5 minutes of vigorous exercise lower blood pressure?
High-intensity interval training (HIIT), which involves short bursts of intense exercise followed by short recovery periods, improves cardiovascular function.
According to research, even short but vigorous physical activity stimulates blood vessel dilation and increases artery flexibility, thereby reducing blood flow resistance, lowering blood pressure.
4 habits to help you lose weight quickly
How to get started
This research is especially relevant for busy people who don’t have time to exercise. Just five minutes of vigorous activity, such as jumping jacks, sprinting, or jumping push-ups, can be enough to provide significant health benefits.
Additionally, the study highlights the potential of customized exercise programs for people at risk of hypertension.
Five minutes of high-intensity exercise significantly reduced systolic and diastolic blood pressure
ILLUSTRATION: AI
The 5-minute exercise includes the following steps:
Start slow: Beginners should start with moderate intensity activities and gradually increase the intensity.
Choose the right exercise: High-knee running, jumping push-ups or stair climbing are all effective.
Stay consistent: Consistency is key; try to make it a daily habit.
Track your progress: Track your blood pressure to see changes over time.
Warnings and Considerations
Although the findings of this study are promising, caution is needed when adopting high-intensity exercise, especially for those with pre-existing health conditions.
It is important to consult your doctor before starting any vigorous exercise regimen. Additionally, lifestyle factors such as stress management, diet, and sleep quality also play an important role in maintaining blood pressure.
The researchers concluded: This is a landmark study that proves that exercise doesn’t have to be time-consuming to be effective. Just 5 minutes of high-intensity exercise a day can help control blood pressure and overall heart health.
Source: https://archive.vietnam.vn/co-1-cach-tap-the-duc-chi-5-phut-nhung-ha-huyet-ap-cuc-hay/
Comment (0)