Regular exercise helps reduce the risk of high blood pressure, strokes, heart attacks and other chronic diseases. As per the research findings, the amount of exercise we do in a week is sufficient to prevent high blood pressure and it is also adequate for overall health- is more than what the government recommended guidelines.

How Many Hours of Exercise You Require?

Jason Nagat told Inverse that he did not observe his patience to lose chances to stay physically active in their 20s.

Nagata is a physician and also an assistant professor at the University of California San Francisco. He was the author of the new study and was published in the American Journal of Preventive Medicine. The study was about analyzing physical activity and cardiovascular health. 

According to the study, five hours of moderate exercise can prevent blood pressure.

Dr. Nagata and his colleagues examined data collected from a sample of 5,115 adults participating in a long-term study. White and black adults participated in the Coronary Artery Risk Development in Young Adults research between 1985 and 1986. They have followed questionnaires nine times over 30 years. The questionnaires were about the frequency of different physical activities, and also, their blood pressure was examined. The study team found these adults’ participation in physical activities are reduced when they move to colleagues or work.

According to the government guidelines of 2018, adults above 18 should participate in a minimum of 150 minutes or 2.5 hours of moderate physical activity in a week. As they grow older, only a few of them could avoid high blood pressure.

As per US Department of Health and Human Services, 300 minutes of exercise a week will have a minimum chance of experiencing hypertension.

Racial gaps were also noted. African American adults, especially women, had less physical activity than white adults and later experienced high rates of hypertension. 

The differences were found because of factors like neighborhood environments, family responsibilities, lack of exercise facilities or parks, and access to physicians.

Dr. Nagat stated that recommended time should be less (75 minutes) with high-intensity activities like swimming, running, biking faster (like finishing 10 miles per hour), playing basketball, snow-shoveling, football or digging. If the findings are accurate, guidelines should be improved, and adults require to exercise more, particularly in adulthood.

The study outcomes revealed that 18 percent of adults who followed twice the recommended minimum of moderate exercise in the early stage of adulthood or above five hours a week were less likely to develop high blood pressure than those who did less exercise.

Dr. Nagata also compared the yo-yo diet with exercising. He also suggests that people should enjoy while exercising or exercise with a friend or partner to do it properly.

The study also highlighted the role of exercise in long-term health. According to the study, if you exercise more, your heart will work properly. The research discovered that the amount of exercise a person requires makes a significant difference in a specific health outcome. Dr. Nagata said that not only individuals but also medical professionals also help people find where they need advice. They should ask patients about smoking and alcohol, weight and motivate them to exercise regularly. 

Hence, the research showed people require more exercise than what the government has recommended for heart health.