A traditional Chinese mind-body practice that combines slow, structured movement, deep breathing and meditative focus lowered blood pressure as effectively as brisk walking in a large randomized clinical trial published in JACC. Blood pressure reductions were seen after three months and sustained for one year.
High blood pressure is one of the leading preventable risk factors for heart disease. Clinical guidelines recommend regular physical activity, yet long-term adherence to exercise programs is challenging for many people, particularly when routines require equipment, dedicated space, gym memberships or ongoing supervision.
Baduanjin is a widely practiced, standardized eight-movement sequence that integrates aerobic, isometric, flexibility and mind–body components. Practiced for centuries and commonly performed in community settings across China, the routine typically takes 10–15 minutes and requires no equipment and only minimal initial instruction, allowing it to be performed in a wide range of settings. Because it is low-to moderate-intensity, it is considered safe and accessible for many adults.







