Five minutes of extra exercise a day could lower blood pressure

While this paper is new, the concept isn't. Investigations into the lowest threshold where exercise still improves health have been unable to find one for some time.

There was a study a few years ago where they split a group of office workers who worked on the second floor of an office building, but all took the elevator, into a test group where they simply asked half them to take the stairs instead with no other changes. The addition of a mere five flights of stairs spread over a week still produced a measurable benefit to cardiovascular health markers.

So the tl;dr of exercise seems to be do literally anything that makes you breathe even a tiny bit harder and it will help.