Daily 10-Minute Baduanjin Practice Lowers Blood Pressure by 3mmHg in Adults

A new study shows practicing Baduanjin for just 10 minutes daily can lower blood pressure by 3mmHg. This is as good as brisk walking and better than doing nothing.
By Newsroom | Health, Exercise |

A daily 10-minute practice rooted in ancient Chinese tradition, known as Baduanjin, has demonstrated a notable ability to lower blood pressure. Recent findings from a large, multi-center randomized trial suggest that this mind-body exercise is as effective as brisk walking and comparable to some medications in reducing systolic blood pressure. These results, sustained over a year, offer a potentially accessible lifestyle intervention for managing hypertension.

Ancient 10-minute Chinese exercise can lower blood pressure ‘like medication’ - 1

Study Details and Participants

The study, named the BLESS trial, investigated the impact of Baduanjin on blood pressure. It involved 216 participants, all aged 40 years or older and diagnosed with stage 1 hypertension, characterized by a systolic blood pressure between 130-139 mm Hg. Participants were divided into three groups for a 52-week period:

Ancient 10-minute Chinese exercise can lower blood pressure ‘like medication’ - 2

  • One group practiced Baduanjin.

  • Another group engaged in self-directed exercise.

  • A third group performed brisk walking.

The primary measure observed was the change in 24-hour average systolic blood pressure from the beginning of the study, and then again at 12 and 52 weeks.

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Ancient 10-minute Chinese exercise can lower blood pressure ‘like medication’ - 3

Baduanjin's Effect on Blood Pressure

The core finding is that Baduanjin, a practice involving slow, structured movements, deep breathing, and meditative focus, significantly lowered blood pressure. Participants in the Baduanjin group showed a greater reduction in their 24-hour average systolic blood pressure compared to those undertaking self-directed exercise.

Ancient 10-minute Chinese exercise can lower blood pressure ‘like medication’ - 4

  • Comparative Efficacy: The blood pressure reductions observed with Baduanjin were found to be comparable to those achieved through brisk walking.

  • Medication Comparison: Researchers noted that the benefits were comparable to reductions seen with some first-line blood pressure medications.

  • Magnitude of Change: Specifically, practicing Baduanjin five days a week resulted in an approximate 3 mmHg reduction in 24-hour systolic blood pressure and a 5 mmHg reduction in office systolic blood pressure when compared to self-directed exercise.

  • Sustained Benefits: The positive effects on blood pressure were observed after three months of practice and were sustained for the entire one-year duration of the trial.

What is Baduanjin?

Baduanjin, also referred to as the "Eight Brocades," is a traditional Chinese mind-body practice. It is characterized by:

  • A standardized sequence of eight coordinated movements.

  • Integration of aerobic, isometric, and flexibility components.

  • A strong emphasis on mind-body connection, deep breathing, and focused meditation.

  • It is described as simple, safe, and easy to adhere to long-term, making it a scalable lifestyle intervention.

Implications for Hypertension Management

High blood pressure is a leading preventable risk factor for heart disease. The findings suggest that Baduanjin could serve as a valuable and accessible tool for individuals looking to manage their blood pressure.

  • The practice offers a non-pharmacological approach with proven efficacy.

  • Its accessibility and ease of integration into daily life are highlighted as key advantages for long-term adherence.

Expert Commentary

Jing Li, MD, PhD, a senior author of the study and Director of the Department of Preventive Medicine at the National Center for Cardiovascular Diseases in Beijing, China, stated:

"Given its simplicity, safety and ease at which one can maintain long-term adherence, baduanjin can be implemented as an effective, accessible and scalable lifestyle intervention for individuals trying to reduce their blood pressure."

Sources

Frequently Asked Questions

Q: How does the ancient Chinese Baduanjin exercise help with blood pressure?
Practicing Baduanjin for 10 minutes daily for a year lowered systolic blood pressure by 3mmHg compared to doing no specific exercise. This is as good as brisk walking.
Q: Who can benefit from practicing Baduanjin for blood pressure?
The study involved 216 adults aged 40 and older who have stage 1 hypertension, meaning their blood pressure is between 130-139 mmHg.
Q: How effective is Baduanjin for lowering blood pressure compared to other methods?
The study found that Baduanjin's effect on blood pressure was similar to brisk walking and comparable to some blood pressure medicines.
Q: What is Baduanjin and how is it practiced?
Baduanjin, or 'Eight Brocades,' is a traditional Chinese practice with eight simple movements, deep breathing, and focus. It is easy to learn and do every day.
Q: How long did the study show Baduanjin's effects on blood pressure?
The positive effects on blood pressure were seen after three months of practice and lasted for the entire one-year study period.
Q: What is the main benefit of Baduanjin for people with high blood pressure?
Baduanjin offers a simple, safe, and easy way to manage blood pressure without medicine, which can be done daily for long-term health benefits.