Brain HealthAncient Chinese Exercise Baduanjin Cuts Blood Pressure as Well as Brisk Walking
Baduanjin, a traditional Chinese movement practice combining slow exercises, controlled breathing, and meditation, significantly lowered blood pressure in adults with stage 1 hypertension. A randomized clinical trial of 216 adults found that practicing baduanjin five days per week for one year reduced 24-hour systolic blood pressure by about 3 mmHg and office readings by 5 mmHg — results comparable to first-line blood pressure medications and brisk walking. Sessions last just 10–15 minutes, require no equipment, and participants maintained benefits without ongoing supervision, making this an unusually practical and sustainable lifestyle tool for blood pressure management.
