Ancient Chinese Practice Lowers Blood Pressure as Effectively as Brisk Walking, Study Finds

A traditional Chinese mind-body practice known as Baduanjin has demonstrated the ability to lower blood pressure as effectively as brisk walking in a significant randomized clinical trial. The findings, published in JACC, indicate that these blood pressure reductions were observed after three months and maintained for a full year.

Baduanjin lowers blood pressure as effectively as brisk walking, with benefits sustained for a full year.

High blood pressure is a primary preventable risk factor for heart disease. Clinical guidelines recommend consistent physical activity, but many individuals find long-term adherence challenging, especially when exercise routines necessitate equipment, specialized spaces, gym memberships, or continuous supervision.

Understanding Baduanjin: A Centuries-Old Practice

Baduanjin is a widely practiced, standardized sequence consisting of eight movements. It incorporates aerobic, isometric, flexibility, and mind-body elements.

This routine, which has been performed for centuries in China, typically takes 10–15 minutes, requires no equipment, and minimal initial instruction, making it adaptable to various settings. Its low-to-moderate intensity ensures it is safe and accessible for many adults.

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, China, stated that Baduanjin's simplicity, safety, and ease of long-term adherence position it as an effective, accessible, and scalable lifestyle intervention for individuals seeking to reduce their blood pressure.

The Landmark Clinical Trial

The trial, the first large, multicenter randomized study on Baduanjin's impact on blood pressure, monitored 216 participants across seven communities. Participants, aged 40 or older, had a systolic blood pressure of 130-139 mm Hg, classified as stage 1 hypertension.

They were randomly assigned to one of three groups for the 52-week intervention: Baduanjin practice, self-directed exercise, or brisk walking.

Significant Blood Pressure Reductions Observed

Compared to self-directed exercise, practicing Baduanjin five days a week resulted in a reduction of approximately 3 mm Hg in 24-hour systolic blood pressure and 5 mm Hg in office systolic blood pressure at both three months and one year. These reductions are comparable to those seen with some initial medications. Baduanjin also showed similar results and a comparable safety profile to brisk walking over one year.

Significantly, the benefits persisted even without continuous monitoring, addressing a key challenge in many lifestyle interventions where long-term adherence often declines outside of structured programs.

Harlan M. Krumholz, MD, FACC, Editor-in-Chief of JACC, remarked that this study validates ancient, accessible, low-cost approaches through high-quality randomized research. He noted that the observed blood pressure reduction is similar to effects seen in landmark drug trials, but achieved without medication, cost, or side effects, making it highly scalable for community-based prevention, including in areas with limited resources.