A traditional Chinese mind-body practice can lower blood pressure as effectively as regular brisk walking, with results comparable to some drugs, a study found. Baduanjin, which translates to the “Eight Brocades”, is a form of the traditional Chinese wellness practice Qigong. It involves a sequence of eight movements that combine slow, structured motion, deep breathing and meditative focus.
The routine has been practiced for centuries in China and takes around 10-15 minutes, requiring no equipment. Researchers led by Dr Jing Li at the National Center for Cardiovascular Diseases in Beijing, China, recruited 216 middle-aged adults to study the impact of regular practice.
Some 108 participants were assigned to baduanjin, while 54 took part in self-directed exercise and 54 brisk walking, for one year.
After 12 weeks, those in the baduanjin group had significantly lower 24-hour average systolic blood pressure than those exercising on their own.
After one year, the effects were roughly the same for both groups. Researchers said the benefits of baduanjin were comparable to blood pressure reductions seen with some first-line medications.
Dr Li said: “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.”
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The researchers noted that both baduanjin and brisk walking required no equipment, and people could learn how to do practice the Chinese exercises by watching training videos.
The findings were published in the Journal of the American College of Cardiology (JACC).
JACC editor-in-chief Harlan Krumholz said the effect of the ancient exercise was “similar to that seen in landmark drug trials, but achieved without medication, cost or side effects”.
He added: “This makes it highly scalable for community-based prevention, including in resource-limited settings.”
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