Most people think exercise requires an hour at the gym. They are wrong. We treat the gym like a second job we’re constantly trying to quit. But here’s the thing: you don’t actually need the hour-long sweat session. A massive 2024 study from UCL and the University of Sydney just proved that adding a mere five minutes of extra daily movement—the kind that makes you huff a little—is enough to start dropping your blood pressure.
The study tracked thousands of people. It found that “incidental” exercise is key. This means activities you do anyway. Running for a bus counts. Carrying heavy bags counts. Climbing stairs counts. If it makes you huff a little, it is working. Swapping 20 minutes of sitting for this effort can cut heart risk by 28%.
5 Easy Ways to Move More
- Take the Stairs: Avoid the elevator. Two flights of stairs take less than a minute. Do this three times a day.
- Stand and Talk: Never sit during a phone call. Walk around your room while you speak. You will hit five minutes easily.
- Park Far Away: Do not look for the closest parking spot. Park at the back of the lot. That walk to the store adds up.
- Kitchen Sprints: Do squats while your coffee brews. Use the “dead time” in your day for health.
- The TV Lap: Walk around the house during commercials. Do not just sit and scroll on your phone.
You do not need spandex. You do not need a membership. Your heart just needs you to stop being still. Five minutes is only 1% of your day. Start today. It is the easiest health upgrade you will ever find.