A recent clinical trial published in the Journal of the American College of Cardiology (JACC) has found that baduanjin, a traditional Chinese mind-body practice, is as effective as brisk walking in lowering blood pressure. The study followed 216 adults over the age of 40 with stage 1 hypertension across seven communities for one year.
Baduanjin involves an eight-movement sequence that combines aerobic, isometric, flexibility, and mind-body elements. It typically takes 10 to 15 minutes to perform and requires no equipment or special facilities. The low- to moderate-intensity nature of baduanjin makes it accessible for many adults and allows it to be practiced in various settings.
Participants were divided into three groups: those practicing baduanjin five days a week, those engaging in self-directed exercise, and those doing brisk walking. After three months and at the one-year mark, both baduanjin and brisk walking groups showed reductions in systolic blood pressure compared to self-directed exercise alone. Specifically, practicing baduanjin reduced 24-hour systolic blood pressure by about 3 mm Hg and office systolic blood pressure by 5 mm Hg at both time points. These results are similar to reductions achieved by some first-line hypertension medications.
The study also noted that these benefits were maintained even without continuous monitoring or supervision—an important consideration since many lifestyle interventions face challenges with long-term adherence when structured support ends.
Harlan M. Krumholz, MD, FACC, Editor-in-Chief of JACC and professor at Yale School of Medicine commented: "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. 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."
High blood pressure remains a major preventable risk factor for heart disease worldwide. While regular physical activity is recommended for managing hypertension according to clinical guidelines from organizations such as the American College of Cardiology/American Heart Association (ACC/AHA), many people find it difficult to maintain consistent exercise routines due to barriers like equipment needs or lack of supervision.
The findings suggest that practices like baduanjin could provide an alternative approach for individuals seeking manageable ways to control their blood pressure outside traditional exercise programs.
