If blood pressure begins to creep up, a person might be diagnosed with prehypertension. In some cases, the healthcare provider will offer a prescription to lower blood pressure. Other individuals might prefer to use nondrug approaches at first: not smoking, losing excess weight, following a low-salt whole foods diet and getting regular exercise. Is tai chi more effective than ordinary aerobic exercise for blood pressure control? That was the research question for a study involving 342 Chinese adults with prehypertension (JAMA Network Open, Feb. 9, 2024).
Tai Chi Tested for Blood Pressure Control:
These participants had systolic blood pressure between 120 and 139 and/or diastolic measurements between 80 and 89 mm Hg. Those were the cut-offs for prehypertension. Investigators measured the volunteers’ blood pressure at the outset, six months in, and at the end of the trial. The study lasted a year. At the close of the trial, the participants also wore a monitor that measured ambulatory blood pressure.
When the study began, the researchers assigned the volunteers randomly to tai chi (173 people) or to aerobic exercise (169 people). Each group participated in four hour-long exercise sessions per week. Those in the tai chi group learned the Yang-style 24-movement form. Those in the aerobic exercise group climbed stairs, jogged, cycled and walked at a brisk pace.
Overall, 59 people dropped out of the study. Those who did so were younger, on average (45 vs. 49 years average age), Men were more likely to drop out than women. There were no significant differences in health history or blood pressure between those who persisted and those who left the study.
The Outcome of Tai Chi versus Aerobic Exercise:
At the end of the study, blood pressure had dropped for both groups. However, those who had been practicing tai chi had significantly lower blood pressure than those who had been doing aerobic exercise.
What Is Tai Chi?
Tai chi, also spelled tai ji quan, is a slow-moving graceful martial art from the Chinese tradition. Its movements prioritize balance, coordinated breathing and relaxed muscles. Beginning practitioners do not require special equipment, although as a martial art, it does teach the use of certain weapons. Experts consider tai chi suitable for a wide range of ages. Although this research was conducted in China, where tai chi is popular, people elsewhere in the world can often find a class or teacher so that they can learn tai chi.
Previous studies have found other benefits to practicing tai chi, including trimming waist size and reducing arthritis pain. More than ten years ago, a study demonstrated that practicing tai chi helped people with heart failure feel better.
Tai Chi and Heart Failure:
Patients diagnosed with congestive heart failure were historically told to take it nice and easy. That’s because their hearts do not pump blood efficiently. Doctors worried that exercise would overtax the weakened heart.
A study demonstrated that tai chi can help people with heart failure feel better (Archives of Internal Medicine, April 25, 2011). Patients had 12 weeks of group instruction in tai chi or equal time in group education about heart failure. Investigators randomly assigned 50 people to each group.
Although there was no change in the objective measure of peak oxygen intake, those in the tai chi classes reported better mood and quality of life. They also got more exercise each day, on average, and felt more self-assured about being able to accomplish their physical activities. There were no detectable negative effects of tai chi training.
Here is a link to a video demonstrating the Yang-style 24 movement form: https://www.youtube.com/watch?v=1ESdpmJbPsY
