We all know exercise is important for our health, but finding the time to do it can be hard to manage, especially if you have to sit for long hours at your computer. But what if you could lower your blood pressure by devoting just five minutes a day to moving more? It may sound too good to be true, but that's what a new British study found.

“Incorporating even a few minutes of higher-intensity physical activities like brisk walking or cycling into daily routines can make a difference for [blood pressure] levels,” the study's lead author, Jo Blodgett, senior research fellow at the Institute of Sport, Exercise & Health at University College London, said in a press release. The study was supported by the British Heart Foundation (BHF).

“If you are currently doing no or a very little amount of higher intensity activity, aim to increase this by 5 minutes a day.”

The results come from an analysis of data on nearly 15,000 volunteers who wore activity monitors and also had their blood pressure tracked. Their activities were broken down into six different categories during the day: sleep, sedentary behavior, slow walking, fast walking, standing and more vigorous exercise.

They found that the average middle-aged adult was largely sedentary for about 11 hours per day, sleeping for seven hours and spending an average of three hours standing, one to two hours walking slowly, and about an hour walking fast.

The data were then analyzed to estimate what impact replacing one type of activity with another would have. The researchers found that replacing any less active behavior with five minutes of even a slightly more vigorous exercise could lower systolic blood pressure. By lowering blood pressure you reduce your risk for heart disease, stroke and potentially, Alzheimer's Disease. This finding can impact a lot of people because, according to the CDC, nearly half of American adults have high blood pressure, an often silent but potentially deadly condition.

Not surprisingly, there was little to no benefit when sedentary time was replaced with non-exercise behaviors like sleep, standing or slow walking.

The biggest impact was seen in people who engaged in the lowest amount of daily activity — those who had the most to gain. The study showed that people who are sedentary can start off gradually and still reap benefits. “If you are currently doing no or a very little amount of higher intensity activity, aim to increase this by 5 minutes a day and increase when you are able,” Blodgett suggested.

People who are sedentary can start off gradually and reap significant benefits.

Exercise is one good way to help lower blood pressure, but there are other lifestyle changes you can make as well. They include:

  • Eat a well-balanced diet. Reduce sodium and increase potassium. The DASH eating plan can help lower blood pressure. Berries, like strawberries and blueberries, are rich in anthocyanins, which may help reduce blood pressure.
  • Manage stress by getting enough sleep, limiting alcohol and not overeating.
  • Quit smoking or don't start.
  • Monitor your medications. Take any medications properly and talk to your pharmacist about them. Some medications contain sodium.
  • Limit alcohol to two drinks per day for men, or one per day for women.

The study is published in Circulation.