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An extra five minutes of exercise per day could help to lower blood pressure – study

Adding small amounts of exercise into daily routine, such as climbing stairs or cycling to the shops, could help to reduce blood pressure, with just five additional minutes a day estimated to yield improvements, finds a new study from researchers at UCL and the University of Sydney.
The study, supported by the British Heart Foundation (BHF) and published in Circulation, analysed health data from 14,761 volunteers who wore activity trackers to explore the relationship between daily movement and blood pressure.
The researchers split daily activity into six behaviours including sleep, sedentary behaviour, standing and fast walking.
They then used this data to estimate the impact of replacing one type of activity with another.
They found that replacing any less active behaviour with five minutes of exercise could lower systolic blood pressure (SBP) by 0.68 millimetres of mercury (mmHg) and diastolic blood pressure (DBP) by 0.54mmHg2.
At a population level, a 2mmHg reduction in SBP and a 1mmHg reduction in DPB is equivalent to an approximately 10 per cent reduction in cardiovascular disease risk.
The study estimated that these ‘clinically meaningful’ improvements could be achieved with as little as 20 additional minutes of exercise per day for SBP and 10 additional minutes of exercise per day for DBP.
The findings emphasise that even everyday activities that raise heartrate, such as cycling, climbing stairs or short bursts of running, can have benefits for healthy blood pressure.
Dr Jo Blodgett is first author of the study from UCL Surgery & Interventional Science and the Institute of Sport, Exercise & Health.
The researcher said: “Our findings suggest that, for most people, exercise is key to reducing blood pressure, rather than less strenuous forms of movement such as walking.
“The good news is that whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure.
“What’s unique about our exercise variable is that it includes all exercise-like activities, from climbing the stairs to a short cycling errand, many of which can be integrated into daily routines.
“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.”
The researchers combined data from six studies in the ProPASS consortium, encompassing 14,761 people from five countries, to see how movement behaviour across the day is associated with blood pressure.
Each participant used a wearable accelerometer device on their thigh to measure their activity throughout the 24-hour day and had their blood pressure measured.
The average 24-hour day of the participants consisted of approximately seven hours of sleep, 10 hours of sedentary behaviour such as sitting, three hours of standing, one hour of slow walking, one hour of fast walking, and just 16 minutes of exercise activities such as running and cycling.
Using this data, the team modelled what would happen if an individual substituted various amounts of one behaviour for another each day, in order to estimate the effect on blood pressure of replacing one behaviour with another for a certain amount of time.
Professor Emmanuel Stamatakis is joint senior author of the study from the Charles Perkins Centre and Faculty of Medicine and Health at the University of Sydney.
Stamataki said: “High blood pressure is one of the biggest health issues globally, but 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 or vigorous incidental activities 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.”
Hypertension, which describes consistently elevated blood pressure levels, affects 1.28 billion adults and is one of the biggest causes of premature death globally.
It can lead to stroke, heart attack, heart failure, kidney damage and many other health problems, and is often described as the ‘silent killer’ due to its lack of symptoms.
Professor Mark Hamer is joint senior author of the study from UCL Surgery & Interventional Science and the Institute of Sport, Exercise & Health.
He said: “Wearable activity-tracking devices such as smart watches, which are not dissimilar to the accelerometers used in this study, are becoming an increasingly important tools for patients to track their physical activity habits and manage risk factors such as high blood pressure.
“Our findings show how powerful research platforms like the ProPASS consortium are for identifying relatively subtle patterns of exercise, sleep, and sedentary behaviour, that have quite significant clinical and public health importance.”
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AI can predict Alzheimer’s with almost 93% accuracy, researchers say

Alzheimer’s AI can predict the disease with nearly 93 per cent accuracy using more than 800 brain scans, researchers say.
The system identified anatomical changes in the brain linked to the onset of the most common form of dementia, a condition that gradually damages memory and thinking.
The findings build on years of research suggesting AI could help spot early Alzheimer’s risk, predict disease and identify patients whose condition has not yet been diagnosed.
Benjamin Nephew, an assistant research professor at the Worcester Polytechnic Institute in Massachusetts, said: “Early diagnosis of Alzheimer’s disease can be difficult because symptoms can be mistaken for normal ageing.
“We found that machine-learning technologies, however, can analyse large amounts of data from scans to identify subtle changes and accurately predict Alzheimer’s disease and related cognitive states.”
The study used MRI scans, a type of detailed brain imaging, from 344 people aged 69 to 84.
The dataset included 281 scans showing normal mental function, 332 with mild cognitive impairment, an early stage of memory and thinking decline, and 202 with Alzheimer’s.
The scans covered 95 of the brain’s nearly 200 distinct regions and used an AI algorithm to predict patients’ health.
Being able to use AI to help diagnose Alzheimer’s earlier could give patients and doctors crucial time to prepare and potentially slow the progression of the disease.
The analysis showed that one of the top predictive factors was brain volume loss, or shrinkage, in the hippocampus, which helps form memories, the amygdala, which processes fear, and the entorhinal cortex, which helps provide a sense of time.
This pattern held across age and sex, with both men and women aged 69 to 76 showing volume loss in the right part of the hippocampus, suggesting it may be an important area for early diagnosis, the researchers noted.
However, the research also found that the way brain regions shrink differs by sex.
In females, volume loss occurred in the brain’s left middle temporal cortex, which is involved in language and visual perception. In males, it was mainly seen in the right entorhinal cortex
The researchers believe this could be linked to changes in sex hormones, including the loss of oestrogen in women and testosterone in men.
These conclusions could help improve methods of diagnosis and treatment going forward, Nephew said.
More than 7.2m Americans are living with Alzheimer’s, according to the Alzheimer’s Association.
More research is being done to reveal other impacting factors.
Nephew said: “The critical challenge in this research is to build a generalisable machine-learning model that captures the difference between healthy brains and brains from people with mild cognitive impairment or Alzheimer’s disease.”
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