Research on blood pressure shows that Chinese tai chi exercises can offer notable benefits for individuals with elevated blood pressure, sometimes matching or exceeding the effects of traditional aerobic workouts. A study published in JAMA Network Open explored this comparison to better understand how these approaches influence cardiovascular health.
Earlier findings suggested that both aerobic exercise and tai chi have the potential to prevent the progression to hypertension in people who start with pre hypertensive levels. These forms of activity raise breathing and heart rate, contributing to improvements in vascular function and overall fitness, which can help slow the emergence of high blood pressure.
In the most recent trial, researchers recruited 349 adults with pre hypertensive blood pressure. Over the course of a year, participants were divided so that half practiced tai chi four times per week while the other half followed a structured aerobic program. Each session lasted one hour, focusing on movement patterns, breathing, balance, and controlled, sustained effort.
The tai chi group showed an average reduction in blood pressure of 7.01 mm Hg, while the aerobic group experienced a smaller average decline of 4.61 mm Hg. In addition to these reductions, individuals practicing tai chi were less likely to progress to full hypertension during the study period. These results indicate that tai chi, a traditional form of Chinese martial art and exercise, can contribute meaningfully to cardiovascular risk reduction and may help prevent events such as heart attack or stroke in at-risk populations.
Earlier research also highlights that modifying salt intake can influence hypertension risk. Specifically, replacing regular salt with potassium-rich salt has been associated with a reduced risk of developing hypertension, underscoring the importance of dietary patterns alongside physical activity for blood pressure management.