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.<\/p>\n
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.<\/p>\n
WHAT IS BADUANJIN?<\/p>\n
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.<\/p>\n
Unlike high-intensity workouts, Baduanjin is:<\/p>\n
Low to moderate in intensity<\/p>\n
Easy to learn<\/p>\n
Does not require any equipment<\/p>\n
Suitable for people of different age groups<\/p>\n
A typical session lasts just 10 to 15 minutes, making it easy to include in daily life.<\/p>\n
<\/p>\n
Illustration of Baduanjin, a traditional Chinese exercise that combines slow movements, breathing techniques, and mental focus to support heart health and lower blood pressure.<\/p>\n
WHAT THE STUDY FOUND<\/p>\n
The study was a large randomised clinical trial involving 216 participants aged 40 and above with slightly elevated blood pressure levels.<\/p>\n
Participants were divided into three groups:<\/p>\n
Those practising Baduanjin<\/p>\n
Those doing brisk walking<\/p>\n
Those following self-directed exercise routines<\/p>\n
After three months, and even after one year, the results showed that people practising Baduanjin regularly experienced noticeable reductions in blood pressure.<\/p>\n
24-hour, systolic blood pressure dropped by around 3 mm Hg<\/p>\n
Office blood pressure was reduced by about 5 mm Hg<\/p>\n
These improvements were similar to those seen in some first-line blood pressure medications.<\/p>\n
WHY THIS PRACTICE WORKS<\/p>\n
Experts say Baduanjin works because it combines multiple health benefits into one routine.<\/p>\n
It includes:<\/p>\n
Light aerobic movement<\/p>\n
Muscle engagement<\/p>\n
Breathing control<\/p>\n
Stress reduction<\/p>\n
Together, these help improve blood circulation, reduce stress hormones, and support heart health.<\/p>\n
Another key benefit is consistency. Unlike gym workouts, which many people struggle to maintain, Baduanjin is simple and sustainable.<\/p>\n
EASY TO FOLLOW, HARD TO QUIT<\/p>\n
One of the most important findings of the study was that people continued to see benefits even without supervision.<\/p>\n
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.<\/p>\n
Experts say this makes it especially useful in:<\/p>\n
HOW TO PRACTICE BADUANJIN AT HOME<\/p>\n
You don\u2019t need any special setup to get started. Here\u2019s a simple way to practice:<\/p>\n
Stand straight with feet shoulder-width apart<\/p>\n
Move slowly and gently through each posture<\/p>\n
Coordinate movements with deep, steady breathing<\/p>\n
Focus on balance and relaxation<\/p>\n
Practice for 10\u201315 minutes daily in a calm environment<\/p>\n
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.<\/p>\n
In a world where complex fitness routines often feel overwhelming, this ancient practice proves that sometimes, the simplest habits can make the biggest difference.<\/p>\n
– Ends<\/p>\n
Published By: <\/p>\n
Smarica Pant<\/p>\n
Published On: <\/p>\n
Apr 4, 2026 07:30 IST<\/p>\n","protected":false},"excerpt":{"rendered":"Managing high blood pressure often means making long-term lifestyle changes: regular exercise, healthy eating, and sometimes lifelong medication.…\n","protected":false},"author":2,"featured_media":374476,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[154893,179709,179711,179710,589,163,94669,1283,4210,70070,85,46,17434,139935],"class_list":{"0":"post-374475","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-baduanjin","9":"tag-blood-pressure-reduction","10":"tag-breathing-control","11":"tag-chinese-exercise","12":"tag-fitness","13":"tag-health","14":"tag-health-study","15":"tag-heart-health","16":"tag-high-blood-pressure","17":"tag-hypertension-management","18":"tag-il","19":"tag-israel","20":"tag-low-impact-exercise","21":"tag-stress-reduction"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/374475","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=374475"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/374475\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/374476"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=374475"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=374475"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=374475"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}