“This 800-year-old Chinese exercise helps lower blood pressure naturally” [Science Daily]:
An ancient Chinese exercise practice that combines slow movements, controlled breathing, and meditation may help lower blood pressure as effectively as brisk walking, according to a large randomized clinical trial published in JACC, the flagship journal of the American College of Cardiology. Participants experienced improvements within three months, and those benefits continued for a full year.
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.
“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.’
Ten to fifteen minutes? Hot dog! Maybe I should look into this. I find the whole concept of “working out” repellent, and gyms way too much about self-display. And if an exercise routine at home takes an hour, I won’t do it. I should be blogging or pursuing other artistic and literary endeavors! But ten to fifteen minutes? Sign me up!
Do any readers have experience with baduanjin? Or similar disciplines?