Tai Chi: A Gentle Exercise That Lowers Blood Pressure More Than Intense Cardio, Study Finds
In a world where high-intensity workouts dominate the fitness scene, a new study has found that a gentle exercise like Tai Chi may be more effective in lowering blood pressure than intense cardio. Published in JAMA Network Open, the study reveals the surprising benefits of this ancient Chinese martial art form.
Tai Chi is a moving meditation that involves slow and controlled movements. It has long been known for its mental and physical health benefits, attracting generations of people looking for a simple and smooth workout. However, this study adds another important reason to take up Tai Chi – its ability to reduce blood pressure.
The researchers at the China Academy of Chinese Medical Sciences conducted the study, analyzing data from over 300 individuals aged 18 to 65 who were at risk of high blood pressure. These participants, known as prehypertension, were divided into two groups. Half of them were instructed to do Tai Chi, while the other half were assigned to cardio exercises such as jogging or cycling.
Surprisingly, the study found that those who practiced Tai Chi had even lower blood pressure and were more likely to report healthy blood pressure compared to those who engaged in intense cardio workouts. Furthermore, those who did Tai Chi were less likely to progress to hypertension. The improvements in blood pressure were noticeable within the first six months of starting Tai Chi.
This research aligns with previous studies that suggest adults with high blood pressure do not necessarily need to engage in intense workouts to lower their blood pressure. A study published in the British Journal of Sports Medicine found that isometric exercises, which involve holding a steady position for short periods of time, can be more effective in reducing blood pressure than other types of exercise.
Specifically, the study highlighted the effectiveness of wall sits, where one holds a seated position against a wall. This simple exercise was found to be the most effective in lowering blood pressure. By performing a regular isometric routine of wall sits, with two minutes of holding followed by two minutes of rest, individuals were able to lower their systolic blood pressure by 10 millimeters of mercury (mmHg) and diastolic pressure by 5 mmHg.
While Tai Chi and isometric exercises have shown promising results in lowering blood pressure, it is important to note that aerobic exercises, which increase heart rate and breathing, also have positive effects on blood pressure and heart health. Consistently high blood pressure can lead to serious health complications, including heart disease and stroke, which are the leading causes of death in the United States.
In conclusion, this study emphasizes the potential benefits of low-intensity exercises like Tai Chi and isometric workouts in managing blood pressure. Whether it’s the calming effects of Tai Chi or the muscle contractions in isometric exercises, these gentle forms of exercise offer an alternative approach to maintaining heart health. So, if you’re looking for a workout that not only strengthens your body but also improves your cardiovascular health, consider giving Tai Chi or isometric exercises a try. Your heart will thank you.