Looking for a way to reduce high blood pressure? Why not try tai chi?
A new study finds that the ancient Chinese martial art is more effective at lowering high blood pressure than some other forms of exercise, including brisk walking or stair climbing.
A research team from the China Academy of Chinese Medical Sciences ran a randomized clinical trial involving 342 adults with prehypertension between the ages of 18 and 65. Just more than half of the participants were women (51.5 percent), and the average age was 49. Prehypertension was defined as a systolic blood pressure of 120 to 139 mm Hg and diastolic blood pressure of 80 to 89 mm Hg.
In the study, the participants were divided into two groups. One group practiced tai chi while the other engaged in aerobic exercise four times per week. Aerobic exercise included walking stairs, jogging, brisk walking, and cycling. The tai chi routine included the traditional 24 forms of Yang-style tai chi. Exercise routines were performed for one year.
The researchers found that the tai chi group’s systolic blood pressure had dropped more significantly than that of the aerobic exercise group. In fact, 61 of those practicing tai chi had a systolic blood pressure reduction of 10 mm Hg. Additionally, fewer patients in the tai chi group were diagnosed with hypertension than in the aerobic exercise group (17 versus 25). Overall, the team observed that systolic blood pressure among the tai chi group was 2.40 mm Hg lower than that of the aerobic exercise group.
The research team also observed noticeable differences in the ambulatory—or 24-hour—blood pressure and pulse rates of the tai chi group compared to the aerobic exercise group. The average pulse rates of those in the tai chi group went down by 2.25 beats per minute after one year of tai chi.
Tai Chi Intervention Is ‘Easy to Introduce’
Tai chi is a type of exercise involving a series of gentle movements and physical postures, a meditative state of mind, and controlled breathing. It originated in China as an ancient martial art and, over the years, has become a popular form of exercise for promoting health and rehabilitation.As a result of the study, the research team highly recommended tai chi to prevent and reduce hypertension. They note that the exercise is “suitable for people of all ages and physical conditions to practice.”
“From the perspective of implementation, a Tai Chi program is easy to introduce and practice in community settings, thereby providing primary care for populations with prehypertension,” the research team wrote, adding that the exercise can help individuals improve flexibility, balance, and heart and lung function.
Tai chi is also a cost-effective solution to a skyrocketing problem. According to the U.S. Centers for Disease Control and Prevention, 48 percent of adults have hypertension. One in four adults with hypertension have it under control, but 37 million adults don’t.
Those 37 million adults may experience symptoms such as headaches, shortness of breath, and nosebleeds, or they may not realize they have high blood pressure until they go to their health care physician for a checkup. Living with uncontrolled high blood pressure leads to a high risk of heart attack and stroke, aneurysm, heart failure, kidney problems, eye problems, metabolic syndrome, changes in memory and understanding, and dementia.
