Tai Chi Reduces Blood Pressure More Effectively Than Aerobic Exercise
Recent studies show that not only is Tai Chi effective at reducing blood pressure, but it is more effective than aerobic exercise.
High blood pressure, also called hypertension, affects around 25% of the UK population.
If you're under 80, you're usually considered to have high blood pressure if your reading is 135/85 or higher, when checked at home.
High blood pressure puts extra strain on your blood vessels, heart and organs including your brain, kidneys and eyes. It can contribute to conditions such as:
Heart disease
Heart attacks
Strokes
Heart failure
Kidney disease
Vascular dementia
Lowering your blood pressure even a small amount can help reduce your risk of these problems. NICE(1) guidance recommends your GP offer you lifestyle advice if your blood pressure is high. They may also prescribe anti-hypertensive medication.
Lifestyle advice might include:
Stopping smoking.
Drinking less alcohol
Losing weight
Eating a healthy diet that is low in sodium
Regular exercise
Recent studies (2,3,4) have shown that Tai Chi can be very effective in reducing your blood pressure, and one recent study concludes that regular practice of Tai Chi can be more effective than aerobic exercise at reducing high blood pressure.
In the study (2), published in 2024 in the Journal of the American Medical Association, 342 participants were split into two groups. One group practiced Tai Chi 4 times a week for 12 months, and the other group did an aerobic exercise class 4 times a week for 12 months. Comparing blood pressure measurements taken at the start and end of the 12-month period the researchers found:
Both Tai Chi and aerobic exercise were effective in reducing blood pressure.
The average reduction in systolic blood pressure over after 12 months of Tai Chi was -7.01 mm Hg vs -4.61 mm Hg in the aerobic exercise group.
The average reduction in diastolic blood pressure over after 12 months of Tai Chi was -3.73 mm Hg vs -2.56 mm Hg in the aerobic exercise group.
The researchers concluded:
Tai Chi is more effective than aerobic exercise at reducing blood pressure.
These findings support the important public health value of Tai Chi to promote the prevention of cardiovascular disease.
So, if you’re looking for a safe and effective way to reduce your blood pressure, why not try Tai Chi?
To find out more and to book a class, visit https://www.appliedtaichi.co.uk or visit us on Facebook at https://www.facebook.com/AppTaiChiChuan.
Repulse the Monkey - From the Yang Chang Fu Long Form - Section 2.
References:
1 NICE 2023. Hypertension in adults: diagnosis and management. NICE guideline [NG136] Published: 28 August 2019 Last updated: 21 November 2023. Available online at: Recommendations | Hypertension in adults: diagnosis and management | Guidance | NICE.
2 Xinye, et al. 2024. Effect of Tai Chi vs Aerobic Exercise on Blood Pressure in Patients with Prehypertension: A Randomized Clinical Trial. JAMA Network Open. 2024 Feb 5;7(2). Full text available online at: Effect of Tai Chi vs Aerobic Exercise on Blood Pressure in Patients With Prehypertension: A Randomized Clinical Trial | Cardiology | JAMA Network Open | JAMA Network
3 Zhang W, Wang H, Xiong Z, Li C. 2024. Efficacy of Tai Chi exercise in patients with hypertension: systematic review and meta-analysis. Current Problems in Cardiology. 2024 Nov;49(11). Full text available online at: Efficacy of Tai Chi exercise in patients with hypertension: systematic review and meta-analysis - ScienceDirect
4 Zhao W, Ju H, Zhu K. 2024. Meta-analysis of the intervention effects of tai chi on fasting blood glucose, blood pressure and triglyceride in middle-aged and elderly people. Aging Male. 2024 Dec;27(1). Full text available at: Full article: Meta-analysis of the intervention effects of tai chi on fasting blood glucose, blood pressure and triglyceride in middle-aged and elderly people (tandfonline.com)