Managing high blood pressure often means making long-term lifestyle changes: regular exercise, healthy eating, and sometimes lifelong medication. But what if a simple 10-minute daily routine could offer similar benefits?
The research shows that this low-impact exercise, which combines slow movements, breathing, and mental focus, can deliver results comparable to brisk walking and, in some cases, even match the benefits seen in certain medication trials.
With high blood pressure being one of the leading risk factors for heart disease worldwide, experts say such simple and accessible practices could play a major role in prevention and management.
WHAT IS BADUANJIN?
Baduanjin is a traditional Chinese exercise that has been practised for over 800 years. It includes a set of eight slow and controlled movements that focus on posture, breathing, and relaxation.
Unlike high-intensity workouts, Baduanjin is:
Low to moderate in intensity
Easy to learn
Does not require any equipment
Suitable for people of different age groups
A typical session lasts just 10 to 15 minutes, making it easy to include in daily life.
Illustration of Baduanjin, a traditional Chinese exercise that combines slow movements, breathing techniques, and mental focus to support heart health and lower blood pressure.
WHAT THE STUDY FOUND
The study was a large randomised clinical trial involving 216 participants aged 40 and above with slightly elevated blood pressure levels.
Participants were divided into three groups:
Those practising Baduanjin
Those doing brisk walking
Those following self-directed exercise routines
After three months, and even after one year, the results showed that people practising Baduanjin regularly experienced noticeable reductions in blood pressure.
24-hour, systolic blood pressure dropped by around 3 mm Hg
Office blood pressure was reduced by about 5 mm Hg
These improvements were similar to those seen in some first-line blood pressure medications.
WHY THIS PRACTICE WORKS
Experts say Baduanjin works because it combines multiple health benefits into one routine.
It includes:
Light aerobic movement
Muscle engagement
Breathing control
Stress reduction
Together, these help improve blood circulation, reduce stress hormones, and support heart health.
Another key benefit is consistency. Unlike gym workouts, which many people struggle to maintain, Baduanjin is simple and sustainable.
EASY TO FOLLOW, HARD TO QUIT
One of the most important findings of the study was that people continued to see benefits even without supervision.
This is significant because many fitness programs fail when people stop being monitored. Baduanjin, on the other hand, is easy enough to practice independently at home.
Experts say this makes it especially useful in:
HOW TO PRACTICE BADUANJIN AT HOME
You don’t need any special setup to get started. Here’s a simple way to practice:
Stand straight with feet shoulder-width apart
Move slowly and gently through each posture
Coordinate movements with deep, steady breathing
Focus on balance and relaxation
Practice for 10–15 minutes daily in a calm environment
The findings highlight how simple, traditional practices can still hold powerful health benefits today. While Baduanjin may not replace medication for everyone, it offers a safe, low-cost, and effective way to support blood pressure control.
In a world where complex fitness routines often feel overwhelming, this ancient practice proves that sometimes, the simplest habits can make the biggest difference.
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Published By:
Smarica Pant
Published On:
Apr 4, 2026 07:30 IST