The Key Takeaway

Individuals diagnosed with prehypertension who engaged in Tai Chi consistently for one year experienced a more significant reduction in blood pressure compared to those who performed activities like jogging, cycling, or brisk walking for the same duration.

Context for the Study

Prehypertension is characterized by a systolic blood pressure reading between 120 and 139 mmHg and/or a diastolic reading from 80 to 89 mmHg, indicating levels slightly above the standard 120/80 mmHg.

The systolic figure measures the pressure exerted on artery walls during a heartbeat, while the diastolic figure reflects the pressure during the heart's relaxation phase. Elevated readings can indicate increased strain on arteries, leading to long-term damage and reduced elasticity.

Those with prehypertension face a higher risk of developing full-blown hypertension and associated cardiovascular issues, including heart disease and stroke. Therefore, it is crucial to manage prehypertension effectively to prevent progression to more serious health conditions. Exercise is known to help lower blood pressure in both hypertensive and prehypertensive individuals, often proving to be a more economical alternative to medication.

While aerobic exercises are typically recommended for lowering blood pressure, some may find them daunting due to space requirements or the potential for joint injuries. Tai Chi, a traditional Chinese mind-body practice, offers a gentler alternative that is easier on the joints, yet research on its efficacy has been limited.

What the Study Aims to Discover

The study sought to compare the effectiveness of Tai Chi against moderate aerobic exercises, such as jogging and cycling, in reducing blood pressure among prehypertensive participants engaging in four one-hour sessions weekly for one year. Participants practiced the 24-form Yang-style Tai Chi, consisting of 24 standardized movements, all under supervision to ensure proper technique.

If you’re eager to start with Tai Chi, scroll down for a quick guide on performing the 24-form Yang-style in just six minutes.

What the Study Found

Conducted across two public hospitals in China, the study included over 340 adults averaging 50 years of age, all newly diagnosed with prehypertension and without significant medical histories.

After a year of practicing Tai Chi, participants showed an average systolic blood pressure reduction of 7.0 mmHg compared to their initial readings, while the aerobic exercise group saw a decrease of 4.6 mmHg. This resulted in a 2.4 mmHg lower reading for the Tai Chi group.

At the end of the study, 31 out of 142 participants (22%) in the Tai Chi group achieved normal blood pressure levels (around 120/80 mmHg), compared to 22 out of 141 participants (16%) in the aerobic group. Furthermore, fewer individuals in the Tai Chi group progressed to hypertension (12%) compared to the aerobic exercise group (18%).

The study also incorporated 24-hour ambulatory blood pressure monitoring to provide a comprehensive overview of participants' blood pressure throughout the day. Results indicated that the Tai Chi group had a lower average systolic reading of 2.2 mmHg during daily activities and 4.1 mmHg during nighttime.

Individual responses to the exercise interventions varied, with 35% of the Tai Chi participants lowering their systolic blood pressure by at least 10 mmHg, compared to 28% of the aerobic group. However, this difference was not statistically significant, meaning further research is needed to confirm whether Tai Chi is superior to aerobic exercise for this outcome.

Interestingly, brisk walking was the preferred exercise among 34% of the aerobic group, while only a small fraction combined cycling with other activities. The circumstances during the COVID lockdown may have influenced these preferences, highlighting the need for a broader variety of aerobic exercises in future studies.

Why This Study Matters

Tai Chi is widely regarded as a safe exercise for individuals of all ages and fitness levels. Its focus on slow, fluid movements enhances flexibility, balance, and cardiovascular function, while also lowering the risk of falls, particularly among older adults.

The observed 2.4 mmHg difference in systolic blood pressure between the Tai Chi and aerobic exercise groups could hold clinical importance in reducing the risk of cardiovascular diseases and events, such as heart attacks, according to the authors.

While this article primarily discusses systolic blood pressure, it is important to note that healthcare professionals often prioritize this measurement, especially in older adults, due to the natural stiffening of arteries over time.

Now, let’s take a moment to engage in Tai Chi and explore the potential benefits of this practice for heart health! For those looking to get started, consider seeking guidance from a qualified instructor.

Citation: Li X et al. Effect of Tai Chi vs aerobic exercise on blood pressure in patients with prehypertension — a randomized clinical trial. JAMA Network Open 2024:e2354937. doi: 10.1001/jamanetworkopen.2023.54937

Abbreviations: JAMA, Journal of American Medical Association; mmHg, millimetres of mercury (units for measuring blood pressure).

Disclaimers: I’m a medical writer skilled in simplifying complex medical information. Please consult your healthcare provider for any concerns about your heart health. Every study has its limitations; further details can be found in the full paper.