Fɔ 5 minit fɔ du ɛksɛsayz ɛvride, i de ɛp fɔ mek yu blɔd prɛshɔn go dɔŋ .

Wan stɔdi we sayɛnsman dɛn we kɔmɔt na Yunivasiti Kɔlej Lɔndɔn ɛn di Yunivasiti ɔf Sidni bin du i nɔ tu te yet, sho se if yu ad jɔs 5 minit ɛksɛsayz ɛvride, dat kin mek yu blɔd prɛshɔn go dɔŋ bad bad wan ɛn i kin mek yu nɔ gɛt bɔku prɔblɛm wit yu at ɛn yu bɔdi. Di stɔdi we dɛn pul na di Journal Circulation , de sho aw smɔl smɔl tin dɛn we dɛn kin du fɔ chenj di we aw pipul dɛn de liv dɛn layf kin mek dɛn gɛt wɛlbɔdi bɛnifit dɛn we dɛn kin mɛzhɔ.

Di men tin dɛn we dɛn fɛn frɔm di stɔdi .

Di risach bin analayz di data frɔm 14,761 volontia dɛm we bin wɛr aktiviti traka fɔ asɛs di rilayshɔn bitwin fyzikal aktiviti ɛn blɔd prɛshɔn. Dɛn bin put di tin dɛn we dɛn bin de du ɛvride insay siks kayn dɛn:

· De slip

· Sidɔn .

· Fɔ waka sloslo (lɛs pas 100 stɛp pan minit)

· Wok kwik kwik wan (mɔ pas 100 stɛp pan minit)

· Stand .

· Vigorous exercise (ɛgz., rɔn, sayklis, klaymin stej)

Rizult : Riples jɔs 5 minit fɔ less aktif bihayvya wit fyzikal aktiviti bin mek:

· wan 0.68 mmHg ridyusכn na di sistolik blכd prεshכn .

· wan 0.54 mmHg ridyusכn na di dayastolik blכd prεshכn .

frכm wan populeshכn pεspεktiv, ivin sכm sכm rεdukshכn dεm na di bכdi prεshכn—lεk 2 mmHg sistolik εn 1 mmHg dayastolik—kin kכt di risk fכ sik dεm na di atiovaskul bay 10%.

Tips fɔ 5 minit ɛgzampul dɛn we go wok fayn .

Na sɔm simpul yet fayn fayn ɛgzampul dɛn we yu kin put insay yu de:

1. Climbing Stairs : de mek yu gɛt at wɛlbɔdi ɛn bɔn kalori fayn fayn wan.

2. Brisk Walking : Aim fɔ 100+ step fɔ wan minit fɔ maksimam bɛnifit.

3. Desk Exercises : Simpul muvmɛnt dɛm lɛk sidɔm leg rayz ɔ an strɛch fɔ di wan dɛn we gɛt wok we dɛn de sidɔm.

4. Sayklis : Gret fɔ impɔtant kadiovaskular wɛlbɔdi we yu nɔ gɛt bɛtɛ bɛtɛ wan.

5. Jumping Jacks ɔ Light Aerobics : Pafɛkt fɔ wan kwik ɛnaji bɔst.

fayn ɛgzampul dɛn fɔ difrɛn grup dɛn .

1. Ɔfis wokman dɛn : Inkɔrej brisk waka we dɛn de blo ɔ de na dɛsk strɛch.

2. Ol pipul dɛm : Fɔ pe atɛnshɔn pan di tin dɛm we nɔ gɛt bɛtɛ impak lɛk fɔ waka ɔ fɔ sidɔm ɛksesaiz.

3. Bizi mama ɛn papa : Yuz shɔt brek fɔ du skwatin ɔ ple aktif gem wit pikin dɛn.

4. Fitnes Enthusiasts : Ad sprint ɔ intaval trenin to yu wokɔt we dɔn de.

Stay on top of yu helt wit . Joytech Blɔd Prɛshɔn Monitɔ dɛn .

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· Ɛlth insayt : I de gi di wan dɛn we de yuz am gi pawa fɔ wach aw di blɔd prɛshɔn de go ɛn tek di step dɛn we dɛn no bɔt fɔ gɛt bɛtɛ wɛlbɔdi.

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