In a recent study, published in JAMA Open Network, a team of researchers from China performed a clinical trial comparing the effectiveness of two popular exercise routines: Tai Chi and aerobic exercise.

The study, conducted between July 2019 and January 2022 at two public hospitals, involved 342 adults between the ages of 18 to 65 with prehypertension. Pre-hypertension is defined as a systolic blood pressure (SBP) between 120-139 or a diastolic blood pressure (DBP) of 80-89. These individuals were randomly assigned to either a Tai Chi group or an aerobic exercise group.

Over the course of 12 months, participants in both groups dedicated themselves to four 60-minute supervised sessions each week with the researchers closely monitoring the participants’ progress and outcomes.

After a year of dedicated practice, those in the Tai Chi group saw a significant reduction in SBP compared to their counterparts in the aerobic exercise group where on average, Tai Chi practitioners experienced a decrease of 7.01 mm Hg in SBP, while those in the aerobic exercise group saw a decrease of 4.61 mm Hg when read in the doctors’ office. They also found the Tai Chi participants additional showed lower 24-hour ambulatory SBP readings, indicating a more sustained improvement in blood pressure levels.

For those incapable of sustained aerobic activity, Tai Chi offers a promising avenue for improving heart health and potentially warding off more serious conditions down the line.

X Li et al. Effect of tai chi vs aerobic exercise on blood pressure in patients with prehypertension: a randomized clinical trial. JAMA Open Network (2024). doi:10.1001/jamanetworkopen.2023.54937