A recent clinical trial shows that a traditional Chinese mind-body exercise, known as baduanjin, can lower blood pressure as much as brisk walking.
The new findings, published in the Journal of the American College of Cardiology (JACC), suggest that this practice could be a useful tool for managing high blood pressure.
Researchers tracked 216 adults with stage 1 hypertension. Those who practiced baduanjin five days a week saw their average 24-hour systolic blood pressure drop by about 3 mm Hg. Office systolic blood pressure readings also fell by about 5 mm Hg after three months. These improvements lasted for a full year.
The results suggest that low-intensity movement routines like baduanjin could be a practical way to control blood pressure, especially for people who have trouble sticking to regular exercise routines.
Testing an Ancient Exercise
High blood pressure is a major modifiable risk factor for cardiovascular disease. While clinical guidelines recommend regular physical activity, many people struggle to maintain exercise routines that require equipment, gym memberships, or ongoing supervision.
Baduanjin is an ancient traditional Chinese practice consisting of eight movements that combine slow, coordinated motion with deep breathing and focused attention. The routine typically takes 10 to 15 minutes to complete and does not require any equipment. Many people across China practice it in community settings to this day.
To assess the effects of baduanjin on blood pressure, researchers conducted the first large, multicenter randomized trial in adults with systolic blood pressure between 130 and 139 mm Hg.
All participants were at least 40 years old and were randomly assigned to groups for baduanjin, brisk walking, or self-directed exercise. The study lasted 52 weeks, and researchers measured changes in 24-hour systolic blood pressure at 12 weeks and again at one year.
“Baduanjin has been practiced in China for over 800 years, and this study demonstrates how ancient, accessible, low-cost approaches can be validated through high-quality randomized research,” said Harlan M. Krumholz, MD, Editor-in-Chief of JACC and the Harold H. Hines, Jr Professor at the Yale School of Medicine.
Comparable to Brisk Walking
Compared to those who exercised on their own, participants practicing baduanjin lowered their 24-hour systolic blood pressure by about 3 mm Hg and their office systolic blood pressure by roughly 5 mm Hg at both 12 weeks and one year.
After one year, reductions in blood pressure in the baduanjin group were similar to those in the brisk walking group. While the reductions in blood pressure were modest for each individual, even small decreases can lead to significant reductions in cardiovascular risk when applied across large populations.
The researchers observed that participants maintained their blood pressure improvements without ongoing monitoring, addressing a common challenge for lifestyle interventions that depend on structured supervision.
Interpreting the Effect Size
“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 senior author Jing Li, MD, PhD, and director of the Department of Preventive Medicine at the National Center for Cardiovascular Diseases in Beijing.
Previous studies of blood pressure medications have reported reductions in a similar range. However, this trial did not directly compare baduanjin to antihypertensive drugs. Instead, it focused on comparing the practice to brisk walking and to self-directed activity.
“The blood pressure effect size is similar to that seen in landmark drug trials, but achieved without medication, cost or side effects. This makes it highly scalable for community-based prevention, including in resource-limited settings,” Krumholz concluded.
As more focus is placed on lifestyle strategies to prevent heart disease, this trial shows that structured, ancient practices can be tested using modern clinical research.
Austin Burgess is a writer and researcher with a background in sales, marketing, and data analytics. He holds a Master of Business Administration, a Bachelor of Science in Business Administration, and a Data Analytics certification. His work combines analytical training with a focus on emerging science, aerospace, and astronomical research.