Traditional Chinese Exercise Baduanjin Lowers Blood Pressure in Clinical Trial
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A clinical trial published in the Journal of the American College of Cardiology (JACC) found that practicing the traditional Chinese exercise baduanjin five days a week significantly lowered blood pressure in adults with stage 1 hypertension. The benefits were comparable to brisk walking and were maintained for at least one year. The exercise requires no equipment and sessions last 10-15 minutes.
Facts First
- Baduanjin practice lowered 24-hour systolic blood pressure by about 3 mm Hg compared to self-directed exercise.
- Office systolic blood pressure was reduced by 5 mm Hg in the baduanjin group after one year.
- Results were comparable to brisk walking in both efficacy and safety outcomes.
- Benefits were maintained at the one-year mark without continued supervision.
- The exercise requires no equipment and a typical session lasts 10-15 minutes.
What Happened
A multicenter randomized clinical trial followed 216 adults across seven communities. Participants were at least 40 years old with systolic blood pressure readings between 130-139 mm Hg, classified as stage 1 hypertension under American College of Cardiology/American Heart Association (ACC/AHA) guidelines. The study divided participants into three groups: baduanjin practice, self-directed exercise, or brisk walking. Participants practicing baduanjin five days a week lowered their systolic blood pressure by about 3 mm Hg and reduced office systolic blood pressure by 5 mm Hg compared to the self-directed exercise group. These reductions were observed at both the three-month and one-year marks.
Why this Matters to You
If you have stage 1 hypertension, this study suggests you may have a new, accessible option for managing your blood pressure. Baduanjin requires no equipment or extensive training, and a typical session lasts only 10-15 minutes, which could make it easier to fit into a daily routine than some other forms of exercise. The sustained benefits without ongoing supervision mean this could be a practical, long-term strategy for health maintenance.
What's Next
The study, published in the flagship journal of the American College of Cardiology, is likely to prompt further research into baduanjin and similar mind-body exercises. Healthcare providers may begin to consider it as a recommended complementary practice for patients with elevated blood pressure. The findings could lead to broader integration of traditional exercises into standard hypertension management guidelines.