We practice Tai Chi and/or Qigong for many reasons, sometimes for relaxation, better health, self defense, the social aspect, and more. However, did you ever think about how your practice affects your heart? If not, it’s time!
Hypertension (high blood pressure) is a silent killer with little to no symptoms. Hypertension is defined as having blood pressure higher than “normal”. The definition of “normal” has changed a bit over the years. Currently, hypertension is defined as systolic blood pressure (top number) greater than 130 mmHg and/or diastolic blood pressure (bottom number) greater than 80 mmHg. When you have hypertension, you become at risk for both heart disease and stroke, which as of 2022 are the leading causes of death in the United States.
Here are some scary statistics
In the US in 2020, hypertension was the primary (or contributing cause) of more than 670,000 deaths.
In 2022, 47%, or 116 million adults in the United States had hypertension or were taking medication for hypertension.
On average, from 2003 to 2014, high blood pressure costs in the United States were about $131 billion annually.
The global numbers are even worse. According to the World Health Organization, “1.28 billion people between 30 and 79 years old” live with hypertension. Guess how many aren’t getting treatment for the hypertension? More than 700 million!
One major cause of hypertension is stress. Not surprising, especially considering our current environment. Yes, global warming is part of the environment, but I am talking about our home environment, our political environment, crime rates, our financial situations, and on and on. This stress leads to blood vessel constriction which causes increased heart rates. The result is less blood flowing through the body and elevation of blood pressure.
There is also a link between not getting adequate sleep and hypertension. In fact, the American Heart Association recently added it to their Life’s Essential 8 checklist for improving cardiovascular health and hypertension.
Both Tai Chi and Qigong are ancient mind/body exercises that help manage stress, promote relaxation, and improve sleep. When the body’s energy flows and circulates (which we call Qi) relaxation and inner balance happen. The blood vessels dilate causing both blood and Qi to flow. Blood pressure decreases naturally!
Evidence has come to light that high variability in blood pressure is also a major vascular risk factor which can cause organ damage. By reducing hyperactivity of the sympathetic nervous system, Tai Chi can correct the imbalance and help control blood pressure variability.
Older adults are at risk for hypertension for many reasons. Increasingly, they are lonely, isolated, sleep deprived, and often depressed. Some deal with a great deal of stress because of their financial situation and fears regarding their health and their future. We’ve known for quite some time that Tai Chi and/or Qigong improves blood pressure, as well as mood. Arizona State University explored the results of a single session of Tai Chi, the key measure being oxytocin. In Complementary Therapies in Medicine (January 2023) they reported that even a single session had positive effects when it came to blood pressure and mood.
Heart Insight Magazine, a publication of the American Heart Association, discussed how Tai Chi can be just as effective as weight loss and lowered sodium intake for lowering blood pressure. It can also decrease blood cholesterol, lipids, and inflammation. That means lowering your risk of heart disease.
A Consumers Report article cited a study in the Journal of the American Heart Association indicating that several Chinese exercises significantly reduced high blood pressure and cholesterol in participants with cardiovascular disease. The exercises mentioned Tai Chi, Qigong, and The Eight Silken Brocades Qigong (aka baduanjin).
More Research on Hypertension and Tai Chi
A clinical trial published in 2003, determined that after 12-weeks of Tai Chi training (3 times per week), the Tai Chi group showed a “significant decrease in systolic blood pressure of 15.6 mm Hg and diastolic blood pressure 8.8 mm Hg.” Both serum total cholesterol and high density lipoprotein cholesterol also decreased.
A 2018 study determined that Tai Chi was more effective than brisk walking in reducing cardiovascular disease “risk factors” among adults with hypertension.
A 2020 meta-analysis showed that, Tai Chi showed a “statistically significant difference” compared with health education/no treatment, other exercise or antihypertensive drugs (AHD), when it came to lowering both systolic and diastolic blood pressure.
A 2022 study compared the effect of Tai Chi versus aerobic exercise in older adults with hypertension and elevated glucose levels. After 12 weeks, the Tai Chi group had a greater decrease in hypertension than the aerobic group. The same was true of glucose levels.
The downside of conducting research on the effectiveness of Tai Chi and/or Qigong is that samples are usually fairly small, different family forms are used, the levels of instructor skill differs, etc. Larger, more defined studies with tighter controls need to be undertaken. However, it was and is, obvious that Tai Chi and/or Qigong have an amazing array of benefits for those who practice!
How does it work?
When someone is in a relaxed state while they are practicing Tai Chi, the cerebral cortex is also relaxed. This reduces the excitability of the sympathetic nervous system (our fight or flight reflex) and in turn decreases norepinephrine and epinephrine. The result is a reduction in “vasoconstrictive enzymes”. Tissues release “histamine, irritants and other substances” which causes the relaxation of the blood vessels and, in turn, blood pressure reduction. Tai Chi also has a positive effect on the stiffness of arteries.
You’ve read the research. Now it’s time to do your own. See what happens to your blood pressure when you practice either Tai Chi or Qigong on a “regular” basis. You will be improving your mind, body, and spirit.
By the way, regular, does not mean once a week! More like most days of the week, if not all!
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