I’ve shared before how heart problems run in my family. It’s the main reason I pay close attention to my blood pressure.

I take daily steps to keep my numbers where they should be — and one of those is exercise.

I’ve read the research, and there’s no doubt that 30 minutes of aerobic exercise a day can lower blood pressure.

But what if there was a way to condense exercise to just five minutes and still leverage its blood pressure-lowering benefits?

Here’s how we can…

Up the effort for lower blood pressure

After analyzing the health data and activity levels of over 14,700 volunteers across five countries to see how different levels of activity impact blood pressure, researchers have some great news…

Doing as little as five extra minutes of exercise daily was associated with measurably lower blood pressure readings.

FIVE minutes… but there’s just one little catch…

To make a short, 5-minute  burst of exercise work for blood pressure management, it must include higher-intensity movement that increases the demand on your heart and muscles.

In other words, you can’t take a slow and easy walk if you want to make it count. You need to ramp up your effort with activities like uphill walking, stair-climbing, running and cycling that make you work harder. Just for five minutes.

But if you can go at it longer, even better…

They found that replacing sedentary behavior with 20-27 minutes of exercise per day could reduce the risk for serious heart problems by up to 28%. 

“The good news is that whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure. What’s unique about our exercise variable is that it includes all exercise-like activities, from running for a bus or a short cycling errand, many of which can be integrated into daily routines,” said study first author Dr. Jo Blodgett.

Pressure-free blood pressure support

I’m also a fan of nutritional ingredients that have a powerful effect on blood pressure. I feel like I need the extra assurance, and other people may have their own reasons for reaching for them.

My cousin, who, of course, shares the same concerning family history, has physical constraints that make strenuous exercise difficult, even for only five minutes.

These are the ingredients we reach for…

• Vitamin K2 – MK-7 is a form of K2 that acts like a shuttle service, directing calcium to the places in your body where it’s most helpful, like your bones and teeth, and away from arteries where it can negatively impact cardiovascular health. This vitamin supports youthful arteries and healthy blood flow for blood pressure levels within the normal range.
• Grape Seed Extract (GSE) – Rich in polyphenols, GSE helps upregulate nitric oxide production (NO). NO is a messenger molecule naturally present in the inner lining of blood vessels. It’s a natural vasodilator, promoting healthy blood flow and circulation, but less is present with age (women lose it during menopause).
• Pterostilbene – Found in blueberries, this potent antioxidant helps block the creation of Angiotensin II — an enzyme that stiffens the walls of blood vessels.
• Green tea extract – The phytochemicals in green tea reduce oxidative stress and support cardiovascular health. Randomized controlled trials have demonstrated green tea extract’s ability to support healthy systolic blood pressure.

Lowering your blood pressure shouldn’t cause more pressure. Take advantage of a short and powerful blast of exercise every day, and nutrition that helps.

Sources:

Five minutes of exercise a day could lower blood pressure — EurekAlert!

Just 28% Of Americans Are Exercising Enough, CDC Says—And It’s Even Lower In Some Regions — Forbes