High blood pressure affects billions of people worldwide and remains one of the leading causes of heart disease and stroke.
Many patients rely on medication to keep their blood pressure under control, but doctors also encourage lifestyle changes such as exercise, healthy eating, stress reduction, and weight management.
Unfortunately, maintaining regular exercise habits is often difficult. Some people dislike gyms, while others may have health problems, joint pain, limited mobility, or busy schedules that make traditional exercise routines difficult to continue.
A new study now suggests that a gentle ancient Chinese exercise known as baduanjin may offer a practical alternative for improving blood pressure naturally.
Researchers found that this slow-moving exercise routine lowered blood pressure as effectively as brisk walking and produced benefits similar to some first-line blood pressure medications.
The research was published in JACC, the main journal of the American College of Cardiology.
Baduanjin has been practiced in China for centuries and remains popular today in parks, public squares, and community centers. The exercise includes eight carefully designed movements that combine stretching, balance, breathing control, relaxation, and mindfulness.
Unlike intense workouts, baduanjin focuses on calm, controlled movements that are easy to learn and gentle on the body. Most sessions take only around 10 to 15 minutes and require no special equipment.
Researchers say this simplicity may make the practice easier for people to continue long term.
The study was the first large multicenter randomized clinical trial designed specifically to test the effects of baduanjin on blood pressure.
The research team followed 216 adults from seven different communities over a full year. All participants were at least 40 years old and had mildly elevated blood pressure levels that qualified as stage 1 hypertension.
Participants were randomly assigned to one of three groups. One group practiced baduanjin regularly, another group performed brisk walking, and the third group followed self-directed exercise routines.
The scientists closely monitored blood pressure using 24-hour measurements, which provide a more accurate picture of blood pressure changes throughout the day and night.
After only three months, participants practicing baduanjin already showed clear improvements in blood pressure. Even more importantly, the benefits continued after one full year.
Compared to the self-directed exercise group, people practicing baduanjin lowered their systolic blood pressure by around 3 mm Hg over 24 hours and about 5 mm Hg during office measurements.
Researchers explained that even small reductions in blood pressure can significantly reduce the risk of heart attacks, strokes, and other cardiovascular diseases across large populations.
The researchers were especially impressed that the blood pressure improvements were similar to those seen in some medication studies.
The study also showed that baduanjin performed about as well as brisk walking over the long term. This is important because some people may find brisk walking difficult due to age, physical limitations, weather conditions, or lack of safe walking spaces.
Another major advantage was that participants continued practicing baduanjin successfully throughout the year. Long-term adherence is one of the biggest challenges in lifestyle medicine because many people stop exercising after losing motivation.
Researchers believe baduanjin may be easier to maintain because it is simple, relaxing, low-cost, and accessible for many age groups.
The practice may also help reduce stress and improve mental well-being. Scientists know that chronic stress can increase blood pressure by activating the body’s stress response system. Slow breathing, mindfulness, and gentle movement may help calm the nervous system and support healthier blood pressure levels.
Dr. Jing Li, senior author of the study and Director of the Department of Preventive Medicine at the National Center for Cardiovascular Diseases in Beijing, said the exercise could become an effective and scalable lifestyle treatment for hypertension.
Heart specialists reviewing the study also praised the findings. Dr. Harlan Krumholz from Yale School of Medicine noted that baduanjin achieved meaningful blood pressure reductions without medication, major costs, or significant side effects.
Experts say this could make the exercise especially useful in low-resource settings where access to gyms, trainers, or healthcare services may be limited.
The study also highlights growing scientific interest in traditional health practices. While ancient exercises have often been viewed as cultural activities, researchers are increasingly testing them through modern clinical trials to understand whether they produce measurable medical benefits.
Still, the researchers stress that baduanjin is not a cure for high blood pressure and should not replace prescribed medications without medical supervision.
Further studies may help scientists understand exactly how the exercise lowers blood pressure. Researchers believe the combination of aerobic movement, muscle activity, controlled breathing, and stress reduction likely all play important roles.
Overall, the findings suggest that simple, low-intensity exercises may still provide meaningful heart health benefits when practiced consistently over time. For people searching for an easier and more sustainable way to stay active, baduanjin may offer a promising option.
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The study was published in JACC, the Journal of the American College of Cardiology.
Source: National Center for Cardiovascular Diseases, Beijing.
