Adding short bursts of exercise to your daily routine, such as cycling to the shops for 15 minutes or taking the stairs, lowers blood pressure, a study has found.

Increasing exercise habits – instead of say, watching a bit more TV or extending a snooze – is good for the heart, researchers said.

However, they warned that people may need to do more than simple walking to really see changes.

Published in the scientific journal Circulation, the study emphasised that everyday activities that raise the heart rate, such as cycling, climbing stairs or short bursts of running, have the biggest benefits.

Led by scientists from University College London (UCL) in Britain and the University of Sydney in Australia, the research looked at data for 14,761 people who wore activity trackers for 24 hours in a bid to explore the relationship between daily movement and blood pressure.

On average over the 24 hours, people spent around seven hours asleep, 10 hours in sedentary behaviour such as sitting, three hours standing, one hour slow walking, one hour fast walking, and 16 minutes taking exercise that increased their heart rate, such as running and cycling.

The study found that an extra five minutes of exercise that raises the heart rate, such as stair-climbing, running or cycling – in exchange of any of the other behaviours – could lower systolic blood pressure by 0.68 millimetres of mercury (mmHg) and diastolic blood pressure by 0.54mmHg.

Systolic is the “top number” in a blood pressure reading and represents pressure when the heart pushes blood out around the body.

Diastolic is the “bottom number” and is the pressure when the heart rests between beats.

At a population level, a 2mmHg reduction in systolic blood pressure and a 1mmHg reduction in diastolic blood pressure is equivalent to an approximately 10% reduction in the risk of heart disease, the researchers said.

To achieve such clinically meaningful improvements, people would need to reallocate 20-27 minutes from other behaviours to proper exercise for the top number, and 10-15 minutes for the bottom number, the study found.

For example, with systolic blood pressure, swapping 21 minutes of sedentary time, 22 minutes of standing or 26 minutes of slow walking for exercise such as cycling or jogging, would have this effect.

For diastolic blood pressure, the benefits would arise from swapping 10 minutes of fast walking, 11 minutes of sedentary time or 13 minutes of sleeping for proper exercise.

Study first author and UCL Department of Targeted Intervention senior research fellow Dr Jo Blodgett said: “Our findings suggest that, for most people, exercise is key to reducing blood pressure, rather than less strenuous forms of movement such as walking.

“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 climbing the stairs to a short cycling errand – many of which can be integrated into daily routines.

“For those who don’t do a lot of exercise, walking did still have some positive benefits for blood pressure.

“But if you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect.”

Consistently high blood pressure is one of the biggest causes of premature death globally and can lead to stroke, heart attack, heart failure and kidney damage.

The study was funded by the British Heart Foundation.

Its chief scientific officer Professor Dr Bryan Williams said: “We know that exercise can have real benefits for your cardiovascular health and also helps to lower blood pressure.

“We recommend doing 150 minutes of physical activity each week, and this interesting study shows that incorporating just a few extra minutes of physical activity each day could help further lower your blood pressure, albeit by a modest amount.

“Anything that gets your heart rate up can help.

“Incorporating short bursts of activity, such as walking while taking phone calls or setting an alarm to get up and move around every hour, are great ways to start building activity into your day.

“These small changes will help get you in the habit of living a healthier, more active lifestyle.” – By Jane Kirby/PA Media/dpa

There is no secret to the physical and mental benefits that exercise and staying active can bring to people.

For older men, the importance of this becomes critical and for at least 10 minutes a day, men should be doing an activity which moves their body such as going for a walk.

Resistance Training

The expert said: “Lifting weights builds and maintains muscles [which helps] protect against injuries.” He added that it also benefits men’s self-esteem and confidence.

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Walking

What may seem like an obvious one can go unnoticed. Liam recommended 15 to 45 minutes a day to provide a powerful health boost.

Yoga/dance/tai chi classes

The PT said these classes are great “for stability and agility” which helps men with posture and reduces the risk of falls or problems with major joints. The classes have a great social element too with communities attached to them.

Alternatively for men, Liam provided suggestions for some sports they could participate in if they wanted another option.

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Boxing

The expert said: “You don’t have to fight or even spar, the training is amazing for all-round fitness. It works all your body, improves strength and endurance and boxing clubs tend to centre around positive culture of respect and self-improvement.”

Padel

Originating from Spain, this sport is one of the fastest growing in the UK. The expert said it is excellent for: “Hand-eye coordination, decision making and multidirectional fitness.” He suggested trying out the sport for the social side and the enjoyment it provides.

Ballroom Dancing

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Liam said: “Dance in almost any form is guaranteed to strengthen the entire body, boost your balance and give you stamina and agility in equal measure. You will tone and challenge your brain and body and meet new people.”

Resistance training is great for men over 50

432 Fitness

Liam also recommended retaining a healthy lifestyle and taking care of your mental health.

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He said: “Prioritise seven to nine hours worth of sleep a night to maintain your mental and cognitive health. You’ll feel amazing and massively cut your risk of dementia.

“Cut your risk of diabetes and heart disease by cleaning up your diet. Minimise ultra-processed foods, eat lots of vegetables and prioritise protein in your diet.”

The expert advised those who are too busy to commit to a sport or an activity to spend 10 minutes a day walking with a 7lb backpack which will strengthen your muscles and improve your endurance.