800-Year-Old Chinese Exercise May Help Lower Blood Pressure Without Medication

A traditional Chinese exercise practiced for more than 800 years may help reduce blood pressure almost as effectively as medication and brisk walking, according to a large clinical trial published in the Journal of the American College of Cardiology (JACC).

The exercise system, known as *baduanjin*, combines slow body movements, breathing techniques, and meditation. Researchers found that adults with stage 1 hypertension who practiced baduanjin regularly experienced noticeable improvements in blood pressure within three months, with the effect lasting for an entire year.

High blood pressure remains one of the leading risk factors for cardiovascular disease worldwide. While doctors often recommend physical activity, many people struggle to maintain long-term exercise routines because of gym costs, lack of equipment, or time constraints.

Baduanjin may offer a simpler alternative. The traditional practice includes eight structured movements that combine light aerobic exercise, stretching, muscle tension exercises, and mindfulness. Sessions typically last only 10–15 minutes and require no equipment or special training, making the routine accessible for most adults.

Researchers followed 216 participants over the age of 40 from seven communities in China. All participants had systolic blood pressure levels between 130 and 139 mm Hg, classified as stage 1 hypertension under American guidelines.

Participants were divided into three groups: one practiced baduanjin five times per week, another performed self-directed exercise, and the third followed a brisk walking program.

After both 12 weeks and one year, the baduanjin group showed significant improvements. Compared with the self-directed exercise group, participants practicing baduanjin lowered their 24-hour systolic blood pressure by around 3 mm Hg and office systolic blood pressure by approximately 5 mm Hg. Researchers noted that these results are comparable to the effects seen with some first-line blood pressure medications.

The study also found that baduanjin produced results similar to brisk walking while remaining safe and easy to maintain over time.

According to the authors, one of the most important findings was that participants continued practicing the routine and maintained the benefits even without constant supervision.

Experts say the low-cost and accessible nature of baduanjin could make it an effective community-based strategy for preventing cardiovascular disease, especially in areas with limited healthcare resources.

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