A traditional Chinese mind-body exercise practiced for centuries may help lower blood pressure just as effectively as brisk walking, according to a large clinical trial published in the Journal of the American College of Cardiology (JACC).
The study found that people who practiced the routine regularly saw improvements within three months, and the benefits lasted for at least a year.
High blood pressure is one of the leading causes of heart disease and stroke worldwide.
Doctors often recommend regular exercise to help control it, but many people struggle to stick with workout programs, especially when they require special equipment, gym memberships, or supervision.
The exercise tested in the study is called Baduanjin, a gentle practice that combines slow, structured movements with deep breathing and mental focus.
The routine consists of eight movements and usually takes only 10 to 15 minutes to complete.
It requires no equipment and can be done almost anywhere, making it easy for people to practice at home or in community spaces.
Because it is low to moderate in intensity, it is considered safe for most adults, including those who may find vigorous exercise difficult.
Researchers followed 216 adults aged 40 and older who had mildly elevated blood pressure. Participants were divided into three groups: one practiced Baduanjin five days a week, another followed a brisk walking program, and the third group was asked to exercise on their own without specific guidance.
The study tracked their blood pressure over 12 months.
The results were encouraging. People who practiced Baduanjin lowered their systolic blood pressure—the top number in a blood pressure reading—by about 3 to 5 mm Hg compared with those who exercised on their own. These reductions were similar to the benefits seen with brisk walking and even comparable to some commonly prescribed blood pressure medications.
Importantly, the improvements continued throughout the year, even without ongoing supervision. Long-term adherence is often a major challenge for lifestyle programs, but the simplicity of Baduanjin appeared to make it easier for participants to maintain.
Experts say the findings highlight the value of accessible, low-cost activities that people can sustain over time. Unlike many exercise programs, Baduanjin does not require travel, fees, or special skills. This makes it a promising option for communities with limited resources or for individuals who prefer gentle forms of exercise.
The study also shows how traditional practices can gain modern scientific support. Baduanjin has been practiced in China for more than 800 years, and researchers believe it could play a useful role in preventing heart disease worldwide.
While it should not replace medical treatment when needed, adding simple daily movement like Baduanjin may help many people manage their blood pressure and improve overall health. For those looking for an easy way to stay active, this ancient routine may offer a practical and effective solution.
