Ancient Chinese Exercise Lowers Blood Pressure in Clinical Trial

An 800-year-old Chinese exercise routine, Baduanjin, lowered blood pressure almost as effectively as medication in a major clinical trial. The practice combines slow movements, controlled breathing, and meditation. Participants experienced significant improvements within three months. These benefits continued for a full year.

High blood pressure is a leading preventable cause of heart disease. Doctors often recommend regular physical activity to manage this condition. Many people find it difficult to maintain exercise habits, especially those requiring special equipment or gym memberships.

Baduanjin consists of eight structured movements. It incorporates aerobic activity, flexibility training, isometric exercise, and mindfulness. The practice has been used in China for centuries. It is commonly performed in parks and community settings.

A typical Baduanjin session lasts ten to fifteen minutes. It does not require equipment or extensive training. This makes it accessible in various environments. The exercises are low to moderate intensity. Researchers state the routine is safe for many adults.

The study involved 216 adults with stage one hypertension. Participants were at least 40 years old. They had systolic blood pressure readings between 130 and 139 mmHg. The trial tracked changes in 24-hour systolic blood pressure at twelve weeks and 52 weeks. Participants were divided into three groups: Baduanjin practice, self-directed exercise, or brisk walking.

Individuals practicing Baduanjin five days a week lowered their 24-hour systolic blood pressure by about three mmHg. Their office systolic blood pressure decreased by five mmHg. These reductions were observed after both three months and one year. These results are comparable to some first-line blood pressure medications. The study also found Baduanjin produced similar results and safety outcomes to brisk walking after one year.