Wellness Path Weekly
by Chris Cinnamon
Ideas and Inspiration to Help You:
Move Your Body, Deeply Relax, Achieve Vibrant Health
1 March 2024
Tai Chi and Blood Pressure (BP)
New Research Compares Tai Chi and Aerobic Exercise for Lowering BP
Today's WPW considers a research study that's generated lots of buzz recently. For example, NPR reported, "Tai chi reduces blood pressure better than aerobic exercise, study finds."
In evaluating medical research, especially when thinking about health-related lifestyle changes, we want to get past the headlines.
Scroll down and read why.
Plus, if you want to try Tai Chi for yourself, at the end of this WPW, you'll find links to free videos. Press play and follow me!
The Study
Effect of Tai Chi vs Aerobic Exercise on Blood Pressure in Patients With Prehypertension: A Randomized Clinical Trial. JAMA Netw Open. 2024, Li X et al.
Published in the American Medical Association's Network Open Journal, the study involved a 12-month trial comparing Tai Chi and Aerobic Exercise on subjects with prehypertension.
What's prehypertension?
Prehypertension is defined as systolic BP (SBP) of 120 - 139 mm Hg or diastolic BP (DPB) of 80 - 89 mm Hg. SBP measures arterial blood pressure as the heart beats. DBP measures arterial blood pressure when the heart is at rest.
Why is prehypertension important?
Prehypertension is associated with the increased risk of what kills us most— hypertension, cardiovascular disease, heart attacks, and strokes.
By identifying people with prehypertension and providing early and effective interventions, we can save millions of lives.
What is an effective intervention for prehypertension?
Moderate aerobic exercise is the #1 life-style intervention for prehypertension. Physical activity that elevates the heart rate causes a cascade of effects that improves cardiovascular function and health in the short and long term.
One of the main mechanisms through which aerobic exercise affects blood pressure is by stimulating release of nitric oxide, which relaxes arteries so they get wider. Relaxed, wider arteries means lower blood pressure.
Another effective intervention is a regular relaxation practice, like meditation, where you breath deeply, relax, and quiet the mind. Stress tends to constrict arteries, increasing blood pressure. A relaxation practice like meditation helps you release stress, allowing arteries to relax and widen, reducing blood pressure.
What the Study Showed
The study tested two groups of prehypertensive adults, randomly assigned to each group.
The Tai Chi group did 4 hours of Tai Chi weekly for 12 months, learning and practicing the Yang 24 Form.
The Aerobic Exercise group did 4 hours of aerobic exercises weekly for 12 months. Exercises included climbing stairs, jogging, brisk walking and cycling. weekly.
After 12 months, both groups showed a notable reduction in mean SBP, with the Tai Chi group showing a slightly larger reduction. (Tai Chi group, -10.12 mm Hg; Aerobic Exercise group -8.47 mm Hg).
These results support the claim that Tai Chi resulted in a greater reduction in SBP that Aerobic Exercise.
But the difference in mean SBP reduction between the groups was pretty small, 1.65 mm Hg.
It remains an open question if this small difference has any effect on cardiovascular disease risk.
My Take
Getting beneath the headlines into the actual study results, I would resist claiming that Tai Chi is better than aerobic exercise for managing blood pressure. They both work.
That said, if you're looking for an exercise that elevates your heart rate and helps you relax, that's where Tai Chi stands out.
Physical activity and stress reduction are the two primary life-style interventions for managing blood pressure and all the associated health risks of high blood pressure.
Tai Chi can deliver those interventions in one package. Plus it's a lot of fun to do! 😄
Want to Learn Tai Chi?
If your curious about Tai Chi, and how you can exercise and relax at the same time, check out these free videos:
There you go! That wraps this week's WPW.
Be well!
Chris Cinnamon, JD, MS
Certified Exercise Physiologist
Head Instructor
Author, Tai Chi for Balance and
Tai Chi for Knee Health