Ditch the treadmill and try Tai Chi? Martial art better at reducing high blood pressure

By James Gamble via SWNS

Tai Chi is better than aerobic exercise for reducing high blood pressure, according to new research.

A new study found the ancient Chinese martial art was more effective in reducing high blood pressure than other forms of exercise such as walking.

Chinese scientists compared two groups of participants with high blood pressure over one year - one practicing Tai Chi and the other performing aerobic exercise.

The researchers discovered that Tai Chi was the more effective method of reducing high blood pressure.

The authors of the study, published in the JAMA Network Open journal, say their results should encourage health advisors to promote the gentle martial art in preventing heart disease in those with hypertension.

Researchers from the China Academy of Chinese Medical Sciences took 342 participants aged between 18 and 65 with prehypertension - blood pressure that's slightly higher than normal - and split them into two groups.

Half the participants, who had an average age of 49, performed Tai Chi - a Chinese martial art practiced for self-defense and health - for an hour during four supervised sessions a week for one year.

The traditional mind-body exercise benefits balance as well as breathing and heart function, whilst previous studies have also shown its benefits in reducing blood pressure.

The other half of participants performed aerobic exercise including climbing stairs, jogging, brisk walking and cycling four times a week during the same time frame.

Researchers measured the systolic blood pressure (SBP) of participants at six months and at the end of the study.

At both stages, they found significant differences in the blood pressure of the two groups.

Each participant had blood pressure readings of between 120 and 139 mm Hg - millimeters of mercury - at the beginning of the study.

At 12 months, the average blood pressure of the Tai Chi group fell by 7.01 mm Hg - whereas the aerobic groups' fell by just 4.61 mm hg.

Similar results were also observed after six months, and both 24-hour ambulatory blood pressure - readings taken during day-to-day life - and nighttime ambulatory blood pressure - taken whilst sleeping - were additionally found to be significantly reduced in the Tai Chi group compared with their aerobic exercise counterparts.

Dr. Yanwei Xing, a lead author of the study, said the results showed the potential benefits of practicing Tai Chi over aerobic exercise to reduce blood pressure.

"This randomized clinical trial found that 12 months of Tai Chi significantly decreased office SBP in patients with prehypertension by 2.40 mm Hg more than aerobic exercise," Dr. Xing explained.

"Furthermore, the Tai Chi group showed a greater reduction in 24-hour and nighttime ambulatory SBP than the aerobic exercise group.

"Twelve months of Tai Chi are superior to aerobic exercise for reducing blood pressure load in patients with prehypertension, which would be more beneficial in reducing the risk of hypertension."

Dr. Xing suggested public health bodies should promote Tai Chi as a method of preventing heart disease, saying: "As a safe, moderate-intensity, multimodal mind-body exercise, Tai Chi uses a progressive approach that guides individuals to concentrate on slow and fluid movements.

"Tai Chi 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.

"Tai Chi can help improve body flexibility, balance, and cardiopulmonary function while reducing the risk of falls.

"These findings support the important public health value of Tai Chi to promote the prevention of cardiovascular disease in populations with prehypertension."