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New Research Suggests Five Minutes of Extra Exercise a Day Could Lower Blood Pressure

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New Research Suggests Five Minutes of Extra Exercise a Day Could Lower Blood Pressure

High blood pressure (hypertension) is one of the most common causes of premature death worldwide. And while we’re well aware that frequent exercise can help combat high blood pressure, the good news is that new evidence suggests that just 5 minutes of extra movement could make a significant difference to our heart health and even potentially reduce those risks.

The study published in Circulation analysed health data from 14,761 participants to examine how swapping one type of movement with another was associated with changes in blood pressure. During the intervention, the participants from five different countries wore an accelerometer device to measure their activity and blood pressure throughout the course of the day and night.

The participant’s daily activity was split into six categories:

  • Sleep
  • Sedentary behaviour (sitting)
  • Slow walking
  • Fast walking
  • Standing
  • Vigorous exercise (running, cycling or stair climbing)

The researchers measured what would happen if a participant changed various amounts of one behaviour or another in order to estimate the effect on blood pressure.

They found that replacing sedentary behaviour with 20-27 minutes of exercise per day by uphill walking, stair climbing, running and cycling, was estimated to lead to a significant reduction in blood pressure and could potentially reduce cardiovascular disease by up to 29%.

The study also indicated that just five minutes of activity a day was estimated to potentially reduce blood pressure.

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According to joint senior author Professor Emmanuel Stamatakis, ‘High blood pressure is one of the biggest health issues globally, but unlike some major causes of cardiovascular mortality there may be relatively accessible ways to tackle the problem in addition to medication.’

‘The finding that doing as little as five extra minutes of exercise per day could be associated with measurably lower blood pressure readings emphasises how powerful short bouts of higher intensity movement could be for blood pressure management,’ he explained.

First author Dr Jo Blodgett added, ‘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.’

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A new way to exercise is now open at the Smith River Sports Complex

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A new way to exercise is now open at the Smith River Sports Complex

A new fitness court is now open for public use at the Smith River Sports Complex.

The fitness court, located at the Smith River Sports Complex, was completed in partnership with Aetna for its National Fitness Campaign across Virginia. It was created to cater to people ages 14 and older and with multiple levels of fitness in mind by allowing them to move at their own pace.

“We would like to thank Aetna for their support in bringing this important program to our community,” Henry County Director of Parks and Recreation Roger Adams said. “And for recognizing the need to support healthy lifestyles for all Virginians.”

The Smith River Sports Complex Fitness Court is one of the first communities in Virginia selected for the initiative, Adams said.

The fitness court base is a concrete pad with a connecting wall that features different equipment allowing users to work different muscles. The court is separated into seven different sections including: core, squat, push, pull, lunge, agility and bend.

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Some of the different exercises possible on the fitness court include: mountain climbers, pushups, lunges at the lunge station, pullups, burpees and different core exercises.

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“The fitness court is a wonderful example of partnerships across the public and private sectors to help break down barriers to accessible community programming,” Adams said. “Living a healthy lifestyle and taking preventative measures can help reduce the risk of developing chronic yet preventable diseases.”

“By practicing healthy habits through regular exercise on the fitness court with body weight training, individuals could significantly lower their risk of developing these diseases,” Adams said. “A body weight workout enhances coordination, balance and mobility in particular. We encourage everyone to walk, jog and cycle to our new fitness court and spend a little more time outside every day.”

“We know that when your physical health is better, your mental health is also better,” Henry County Board of Supervisors Iriswood District Representative Garrett Dillard said. “When you become a healthier community, that impacts your work, your school, your daily life.”

“We need to do better in Henry County,” Dillard said.

Henry County ranks 119 out of 133 counties in Virginia in terms of health outcomes, the county life expectancy is almost five years less than the state average, 42% of the population is considered obese and 26% of the county population reports having access to exercise opportunities, Dillard said.

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“The key word there is opportunity,” he added. “Yes, we have a fair share of problems, but we also have an opportunity to solve them if we work together.”

“By partnering with Aetna, the National Fitness Campaign … the county is now able to offer free, accessible and high-quality fitness equipment for people of all ages and abilities,” Dillard said. “The fitness court is designed to bring the benefits of exercise to everyone, regardless of fitness level, and its right here in our community.”

Along with the fitness court, users can download the free Fitness Court App which provides a coach-in-your-pocket and enhances the outdoor gym with a digitally supported wellness experience.

The Martinsville-Henry County YMCA also plans to hold classes on the fitness court in the future.

“This is sure to be the first of many initiatives that will encourage healthy habits in our community,” Dillard said. “I encourage everyone to take full advantage of this incredible resource as we work together to improve the health and quality of life for everyone in our community.”

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AI-Driven Fitness Applications

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AI-Driven Fitness Applications
Ginkgo Health is preparing to launch its groundbreaking AI-driven fitness application — Ginkgo Active. Designed to deliver tailored exercise plans for managing and preventing chronic conditions, the app uses advanced algorithms to process extensive health data and create individualized prescriptions, targeting balance, strength, and cardiovascular fitness. Set to be available in December, Ginkgo Health’s tool bridges the gap between exercise research and practical implementation. This move addresses a critical need for accessible, preventive healthcare solutions.

By providing dynamic adjustments based on user feedback, Ginkgo Active offers flexibility to accommodate changing needs, such as limited equipment or fluctuating energy levels. Its commitment to personalization ensures each plan evolves with the user’s progress. The app’s gamified design further fosters engagement by turning habit formation into an enjoyable experience.

Image Credit: Ginkgo Health

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High Cardiorespiratory Fitness Linked to Lower Dementia Risk

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High Cardiorespiratory Fitness Linked to Lower Dementia Risk

WEDNESDAY, Nov. 20, 2024 (HealthDay News) — High cardiorespiratory fitness (CRF) is associated with better cognitive performance and lower dementia risk, according to a study published online Nov. 19 in the British Journal of Sports Medicine.

Shuqi Wang, from the Tianjin Medical University in China, and colleagues examined the association of CRF with cognitive function and dementia risk, accounting for genetic predisposition for dementia. A total of 61,214 dementia-free participants within the U.K. Biobank, aged 39 to 70 years, were followed for up to 12 years. The CRF score was estimated using a six-minute submaximal exercise test and divided into age- and sex-standardized tertiles.

The researchers found that high CRF was associated with better global cognitive function compared with low CRF (β = 0.05). Overall, 553 individuals developed dementia during the follow-up period. The incidence rate ratio was 0.60 for all dementia for high CRF versus low CRF; dementia onset was delayed by 1.48 years among people with high versus low CRF. Higher CRF attenuated all dementia risk by 35 percent among those with a moderate/high polygenic risk score (incidence rate ratio, 0.65).

“Our findings suggest that maintaining favorable CRF could be a strategy for the prevention of dementia, even among people with a high genetic predisposition,” the authors write.

Abstract/Full Text

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