Ancient Chinese exercise lowers blood pressure as well as brisk walking

An 800-year-old Chinese exercise called baduanjin may lower blood pressure naturally, according to research published in JACC, the journal of the American College of Cardiology. The practice combines slow movements, controlled breathing, and meditation. A large randomized trial showed it worked as well as brisk walking to reduce high blood pressure.

High blood pressure causes more preventable heart disease than almost any other risk factor. Doctors usually tell patients to exercise regularly. But many people quit exercise programs because they need gym memberships, special equipment, or dedicated training spaces.

Baduanjin consists of eight structured movements that blend aerobic activity, stretching, muscle tension work, and mindfulness. Chinese people have practiced it for centuries, often in parks and public spaces. A single session takes only 10 to 15 minutes and requires no equipment or special instruction.

Researchers studied 216 adults over 40 with stage 1 high blood pressure across seven communities in China. They split participants into three groups for one year: some practiced baduanjin five days a week, others exercised on their own, and a third group did brisk walking. Scientists measured blood pressure at three months and again at one year.

People who practiced baduanjin lowered their 24-hour systolic blood pressure by about 3 mm Hg and their office systolic blood pressure by 5 mm Hg compared with those who exercised alone. Both measurements stayed lower after a full year. The reductions matched what some blood pressure medications achieve, researchers said. Baduanjin also produced results similar to brisk walking.

A major finding was that participants kept their blood pressure gains even after the study ended and they stopped being monitored. Long-term participation remains one of the biggest challenges for exercise-based health programs. "Given its simplicity, safety and ease at which one can maintain long-term adherence, baduanjin can be implemented as an effective, accessible and scalable lifestyle intervention for individuals trying to reduce their blood pressure," said Jing Li, MD, PhD, the study's senior author and director of the Department of Preventive Medicine at the National Center for Cardiovascular Diseases in Beijing, China.

The study shows that ancient, low-cost approaches can work just as well as modern medicine when tested rigorously. "The blood pressure effect size is similar to that seen in landmark drug trials, but achieved without medication, cost or side effects," said Harlan M. Krumholz, MD, FACC, editor-in-chief of JACC and a professor at Yale School of Medicine. "This makes it highly scalable for community-based prevention, including in resource-limited settings."