An ancient Chinese exercise known as baduanjin may effectively lower blood pressure, potentially rivaling some medications, according to a recent clinical trial.
An ancient Chinese exercise called baduanjin has shown promise in lowering blood pressure, potentially as effectively as some medications, according to a new clinical trial published by the American College of Cardiology.
Baduanjin, a practice that has been widely embraced in China for at least 800 years, consists of a series of eight slow movements combined with gentle breathing and meditation. Typically, the entire routine can be completed in about 10 minutes.
In the clinical trial, researchers examined 216 adults aged 40 and older who were diagnosed with Stage 1 hypertension. Participants were divided into three groups: one group practiced baduanjin, another engaged in self-directed exercise, and the third group participated in brisk walking over the course of a year.
The findings revealed that those who practiced baduanjin five times a week experienced significant reductions in blood pressure within just three months. The researchers noted that these reductions were comparable to those achieved with some first-line antihypertensive medications.
Furthermore, baduanjin demonstrated a safety profile and effectiveness similar to that of brisk walking after one year of practice. Senior author of the study, Dr. Jing Li, M.D., Ph.D., emphasized the accessibility and simplicity of baduanjin as an effective lifestyle intervention for individuals seeking to manage their blood pressure.
Dr. Matthew Saybolt, medical director of the Hackensack Meridian Jersey Shore University Medical Center’s Structural Heart Disease Program, expressed surprise at the study’s results. “I was biased and expected that higher intensity exercise like brisk walking would have resulted in greater improvement in blood pressure than baduanjin, but the effects were the same,” he remarked. Saybolt was not affiliated with the study.
Dr. Antony Chu, a clinical assistant professor at Brown University’s Warren Alpert School of Medicine, shared his perspective on the integration of Eastern and Western medical practices. Raised in the U.S. by immigrant parents from Hong Kong and Taiwan, Chu noted the benefits of baduanjin and the importance of applying statistical analysis to traditional practices.
“Western medicine is reactionary,” Chu explained, likening the two philosophies to a house on fire. He argued that Eastern medicine focuses on preventing the fire, while Western medicine often concentrates on extinguishing it after the fact.
Untreated high blood pressure poses numerous risks, including increased chances of stroke, heart attack, atrial fibrillation, and congestive heart failure. Chu asserted that baduanjin effectively reduces blood pressure by calming the nervous system and alleviating stress, which is crucial in today’s fast-paced world.
<p“People are totally stressed out,” Chu said, emphasizing that stress reduction is vital for overall health. Saybolt echoed this sentiment, expressing hope for individuals with hypertension, noting that lifestyle modifications do not necessarily have to involve pharmaceuticals.
Saybolt has long advocated for lifestyle changes, including a healthy diet and regular exercise, as essential components in treating diseases and enhancing longevity. With the data from the baduanjin study, he feels more optimistic than ever, stating, “We have evidence that a very low-impact exercise with mindfulness can yield a benefit.”
Chu highlighted the challenges many face when it comes to adopting lifestyle changes. “It’s not just about telling someone, ‘Hey, your blood pressure’s too high, pick a pill,’” he said. Instead, he encourages people to consider manageable changes that can fit into their daily lives.
His simple advice for incorporating baduanjin into a busy schedule is straightforward: “Close the door in your office and just say, ‘I can’t be bothered for 10 minutes,’ and just focus on breathing slowly and moving your arms or legs around.”
As researchers continue to explore the benefits of traditional practices like baduanjin, the findings may offer a valuable alternative for those seeking to manage their blood pressure through accessible and sustainable lifestyle interventions.
According to Fox News, the study underscores the potential of integrating ancient practices into modern health strategies.