High blood pressure remains one of the biggest preventable contributors to heart disease. Doctors often recommend regular physical activity to help manage it, but many people struggle to maintain long-term exercise habits, especially when workouts require gym memberships, special equipment, dedicated spaces, or ongoing coaching.

The practice studied, called baduanjin, is a traditional Chinese exercise made up of eight structured movements that combine aerobic activity, flexibility training, isometric exercise, and mindfulness. It has been practiced for centuries in China and is commonly performed in parks and community settings.

A typical session lasts about 10-15 minutes and does not require equipment or extensive training, making it easy to do in many different environments. Because the exercises are considered low- to moderate-intensity, researchers say the routine is accessible and safe for many adults.

“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.

Clinical Trial Shows Lasting Blood Pressure Reductions

Researchers conducted the first large multicenter randomized clinical trial focused on how baduanjin affects blood pressure. The study followed 216 adults across seven communities and tracked changes in 24-hour systolic blood pressure at 12 weeks and again at 52 weeks.

Participants were at least 40 years old and had systolic blood pressure readings between 130-139 mm Hg, a range classified as stage 1 hypertension under ACC/AHA guidelines. They were divided into three groups for the yearlong intervention: baduanjin practice, self-directed exercise, or brisk walking.

Compared with self-directed exercise alone, people practicing 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 noted that these reductions are similar to results seen with some first-line blood pressure medications.

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

Simple Routine Could Be Easy To Maintain

One of the most notable findings was that participants maintained the benefits even without continued monitoring or supervision. Maintaining long-term participation is often one of the biggest obstacles for lifestyle-based health interventions.

“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.”