An ancient Chinese exercise routine that combines slow movement, controlled breathing, and meditation may lower blood pressure as effectively as a brisk walk, according to a large randomized clinical trial published in . jackthe flagship journal of the American College of Cardiology. Participants saw improvements within three months, and the benefits lasted for one year.
High blood pressure remains one of the biggest preventable causes of heart disease. Doctors often recommend regular physical activity to manage symptoms, but many people have a hard time maintaining long-term exercise habits, especially when training requires a gym membership, special equipment, dedicated space, or ongoing instruction.
The studied practice, called Badan Shen, is a traditional Chinese practice consisting of eight structured movements that combine aerobic exercise, flexibility training, isometric movement, and mindfulness. It has been practiced in China for centuries and is commonly performed in parks and local communities.
A typical session lasts approximately 10-15 minutes and requires no equipment or extensive training, making it easy to perform in a variety of environments. Because this exercise is considered low to moderate intensity, researchers say this routine is accessible and safe for many adults.
“Given its simplicity, safety, and ease of maintaining long-term adherence, Baduan Shen can be implemented as an effective, accessible, and scalable lifestyle intervention for individuals seeking to lower blood pressure,” said Jing Li, MD, senior author of the study and director of preventive medicine at the National Center for Cardiovascular Diseases in Beijing, China.
Clinical trials show sustained blood pressure reduction
Researchers conducted the first large-scale, multicenter, randomized clinical trial focused on how Baduan Shen affects blood pressure. The study followed 216 adults from seven communities and tracked changes in 24-hour systolic blood pressure between weeks 12 and 52.
Participants were 40 years of age or older and had systolic blood pressure measurements of 130 to 139 mmHg, a range classified as stage 1 hypertension according to the ACC/AHA guidelines. They were divided into three groups for a one-year intervention: practicing Baduanzhen, independent exercise, or brisk walking.
Compared to those who performed voluntary exercise alone, those who practiced Badanzhen five days a week had approximately 3 mg Hg lower 24-hour systolic blood pressure and 5 mg Hg lower office systolic blood pressure at both 3 months and 1 year. The researchers noted that these reductions are similar to results seen with some first-line blood pressure drugs.
The study also found that after one year, Yadan Anjin produced results and safety comparable to brisk walking.
Simple routines are easier to maintain
One of the most notable findings was that participants maintained their benefits even without ongoing monitoring or supervision. Sustaining long-term participation is often one of the biggest obstacles to lifestyle-based health interventions.
“Baduan Shen has been practiced in China for more than 800 years, and this study demonstrates how an ancient, accessible, and low-cost approach can be tested through high-quality randomized studies,” said Harlan M. Krumholtz, MD, FACC. jack and Harold H. Hines, Jr., Professor of Medicine at Yale University School of Medicine. “The magnitude of the effect on blood pressure is similar to that seen in breakthrough drug trials, but is achieved without medication, cost, or side effects. This makes it highly scalable for community-based prevention, including in resource-limited settings.”
