Researchers found that an ancient Chinese exercise called baduanjin can lower blood pressure just as effectively as medication. In a major clinical trial, adults with stage 1 hypertension who practiced this gentle routine—comprising slow movements, breathing techniques, and meditation—experienced significant reductions in blood pressure within three months, with benefits lasting for a full year.

For those looking to age well, this discovery is particularly relevant. High blood pressure is a major risk factor for heart disease, and many people struggle to maintain regular exercise routines. Baduaijin offers a simple, accessible solution. Participants in the study who practiced the routine five days a week saw their 24-hour systolic blood pressure drop by about 3 mm Hg and their office systolic blood pressure decrease by 5 mm Hg after both three months and one year. These reductions are comparable to what some blood pressure medications achieve.

The research involved 216 adults aged 40 and older, all with systolic blood pressure readings classified as stage 1 hypertension. This large, randomized clinical trial provides strong evidence that baduanjin can be an effective lifestyle intervention for managing blood pressure. Importantly, participants maintained their improvements without ongoing supervision, highlighting the routine’s ease of integration into daily life. Given its low cost and safety, baduanjin could be a valuable option for community-based health initiatives, especially in areas with limited resources.

Source: sciencedaily.com