Scientists find simple Chinese practice which takes just 10 minutes to do could help lower risk of heart disease

An ancient Chinese practice you can do almost anywhere has been proven to significantly lower high blood pressure.

In fact, the eight-step sequence, which requires no equipment and takes between 10 and 15 minutes to complete, was found to be just as beneficial for your health as brisk walking, scientists have discovered.

The exercise in question is Baduanjin, a flow of coordinated movements which, combined with deep breathing, is designed to improve physical, mental and respiratory health.

You can check out the video below to see how it’s done.

A new study published in the Journal of the American College of Cardiology (JACC) tracked 216 participants with blood pressure readings between 130 and 139 mm Hg, considered stage one hypertension.

Despite the name, stage one hypertension is considered an early form of high blood pressure, sitting above normal and elevated levels, but below stage two, which often requires medication.

The traditional Chinese exercise was found to be as effective as some medication at lowering blood pressure (Grace Carey/Getty Images)

Researchers followed participants aged 40 and over across seven communities, measuring changes in their 24-hour systolic blood pressure at the start of the study, then again at 12 weeks and 52 weeks.

They were randomly placed into one of three groups for a year: practising baduanjin, doing brisk walking, or carrying out self-directed exercise on their own.

Those who practised Baduanjin five days a week saw their 24-hour systolic blood pressure drop by around 3 mm Hg, while their in-office readings fell by about 5 mm Hg at both the three-month and one-year marks.

That level of improvement is similar to what’s seen with some first-line blood pressure medications.

After a year, Baduanjin was just as effective and just as safe as brisk walking.

Importantly, the blood pressure improvements lasted even without ongoing monitoring - something many lifestyle programs struggle to achieve.

Baduanjin has been practiced for hundreds of years (CFOTO/Future Publishing via Getty Images)

“Baduanjin has been practised 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.”

High blood pressure is a leading contributor to heart disease, so practising Baduanjin regularly could, in turn, lower that risk too.

The most up-to-date statistics from the American Heart Association journal show heart disease remains the leading cause of death in the US, with cardiovascular diseases, including all types of heart disease and stroke, claiming the lives of more Americans each year than cancer and accidents.

Jing Li, MD, PhD, senior author of the study and director at the Department of Preventive Medicine, National Center for Cardiovascular Diseases in Beijing, China, concluded: “Given its simplicity, safety and ease at which one can maintain long-term adherence, Baduanjin can be implemented as an effective, accessible and scalable lifestyle intervention for individuals trying to reduce their blood pressure."