An 800-year-old Chinese exercise routine cut blood pressure by about as much as brisk walking in a large clinical trial, with benefits that showed up within three months and lasted a year.

The study, published in JACC, tested baduanjin, a traditional Chinese practice that combines slow movements, controlled breathing and meditation. Researchers said it may offer a low- to moderate-intensity option for adults with stage 1 hypertension.

High blood pressure is one of the biggest preventable contributors to heart disease. Doctors often recommend regular physical activity to help manage it, but the American College of Cardiology said many people find it hard to stick with exercise plans that need gym memberships, equipment, dedicated space or ongoing coaching.

Baduanjin is made up of eight structured movements that combine aerobic activity, flexibility training, isometric exercise and mindfulness. It has been practiced in China for centuries and is commonly done in parks and community settings. A typical session lasts about 10 to 15 minutes and does not require equipment or extensive training.

The trial followed 216 adults across seven communities. All participants were at least 40 years old and had systolic blood pressure readings of 130 to 139 mm Hg, which the source said is classified as stage 1 hypertension under ACC/AHA guidelines.

Participants were split into three groups for the year-long intervention: baduanjin practice, self-directed exercise, or brisk walking. The researchers tracked changes in 24-hour systolic blood pressure at 12 weeks and 52 weeks.

Compared with self-directed exercise alone, people who practiced baduanjin five days a week lowered their 24-hour systolic blood pressure by about 3 mg Hg and reduced office systolic blood pressure by 5 mg Hg after both three months and one year. Researchers said those reductions were similar to results seen with some first-line blood pressure medications.

The study also found baduanjin produced results and safety outcomes comparable to brisk walking after one year.

“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,” said Jing Li, MD, PhD, senior author of the study and Director, Department of Preventive Medicine, National Center for Cardiovascular Diseases in Beijing, China.

Researchers said one of the most notable findings was that participants kept the benefits even without continued monitoring or supervision.

“Baduanjin has been practiced in China for over 800 years, and this study demonstrates how ancient, accessible, low-cost approaches can be validated through high-quality randomized research,” said Harlan M. Krumholz, MD, FACC, Editor-in-Chief of JACC and the Harold H. Hines, Jr Professor at the Yale School of Medicine.

“The blood pressure effect size is similar to that seen in landmark drug trials, but achieved without medication, cost or side effects. This makes it highly scalable for community-based prevention, including in resource-limited settings.”

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