When it comes to reaping the heart-protective benefits of exercise, you might think your best bet is to get the muscle pumping as hard as you can with some extra-sweaty HIIT or a fast-paced run. But according to a new study, a slower approach might prove more effective for people worried about their blood pressure.

We know that any kind of regular exercise is good for keeping your blood pressure in check, but new research has found that tai chi – a martial art form that originates from China – could be even more effective than aerobic exercise at lowering elevated blood pressure levels.

The research, published in the journal JAMA Network Open, compared the effects of tai chi and aerobic exercise on the blood pressure of 342 adults with pre-hypertension, also known as high-normal blood pressure. Pre-hypertension is often a warning sign that someone might get high blood pressure in the future, so it’s at this stage when doctors often recommend lifestyle changes to ensure things don’t get any worse and eventually start to improve.  

In this new study, the participants were split into two groups and tasked with an exercise-based lifestyle change. Over the course of 12 months, one group did four one-hour tai chi sessions a week, while the other did four one-hour aerobic exercise sessions a week. Their blood pressures were measured before they started and after the year was complete.

In the end, the people in the tai chi group saw the most improvement in their blood pressure; their systolic blood pressure decreased by an average of 7.01 mmHG, while those in the aerobic group only saw an average decrease of 4.61 mmHG.

More people in the tai chi group also ended up with a ‘normal’ blood pressure reading, and their 24-hour ambulatory blood pressure readings – considered a more accurate way of recording blood pressure – were also lower than their aerobic counterparts. 

Frustratingly, the study simply observed that tai chi could lower blood pressure more effectively than aerobic experience: it didn’t look into the reasons why this may be the case.

However, it could be argued that tai chi’s slow, considered approach probably plays a role. As well as being a form of regular exercise, the martial art form is also meditative and proven to help reduce stress – something we know can contribute to elevated blood pressure.

As a result, it may have a two-pronged impact on blood pressure and cardiovascular health – potentially explaining why it’s more beneficial than exercise on its own.

However, plenty of runners and HIIT-fans would argue that a more vigorous cardio workout can be stress-busting too, so more research is needed to conclude whether the slow, low-impact nature of tai chi is what makes it so beneficial. 

But tai chi’s potential impact on blood pressure is far from the only benefit it can offer. Not only has the martial art form been shown to boost upper- and lower-body flexibility and muscle strength, but its impact on balance is known to be particularly transformative.

This is because of its relationship with proprioception – the ability to sense the position of your body in space. Proprioception is important because it helps us to move safely and confidently throughout the world. It declines as we age, but luckily tai chi can help to train this sense, improving balance and even reducing your risk of falling as a result.

And balance isn’t just important when we’re older. It can also help to correct poor posture, prevent injury, activate the brain and improve athletic performance across the board – making tai chi a worthwhile pursuit no matter your health or age.  

Images: Getty