A recent study found that engaging in specific, light physical activity for a short period each day may help lower blood pressure and improve heart health.
British researchers analyzed data from 30 studies involving more than 2,600 overweight or obese adults who practiced yoga regularly. They found that most participants performed about three 60-minute sessions per week, which equates to roughly 25 minutes per day.
After at least 12 weeks of follow-up, the researchers recorded a clear decrease in blood pressure among the participants, which may have a positive effect on reducing the risk of heart attacks and strokes.
The analysis included 23 studies conducted in Asian countries, compared to seven studies in the United States, Germany, and Australia. The type of yoga practiced was also not uniform, ranging from gentle to more intense exercises.
The results showed that the decrease in blood pressure was more pronounced among Asian participants, but the researchers suggested that this was due to differences in sample sizes, rather than differences in the effectiveness of yoga among the population groups.
According to the results, systolic blood pressure — the top number that measures the force of blood pumping in the arteries when the heart beats — decreased by 4.35 mmHg, while diastolic blood pressure — the bottom number that is measured when the heart is at rest between beats — decreased by 2.06 mmHg.
Researchers believe this decrease is similar to the effect of some blood pressure medications, although the response to medications is usually greater in many patients, depending on their health condition and the type of treatment used.
In addition, a slight improvement in cholesterol levels was observed among yoga practitioners, including a decrease in bad cholesterol (LDL), which is a contributing factor to clogged arteries and an increased risk of heart disease.
In contrast, there was no strong evidence regarding the effect of yoga on regulating blood sugar or reducing inflammation, two factors also linked to heart health.
Medical data indicates that drug treatments can lower systolic blood pressure by about 8.7 mmHg within eight weeks in some patients, with results varying depending on the case.
However, even small reductions in blood pressure are important; it is estimated that a reduction in systolic blood pressure of just 5 mmHg may reduce the risk of heart attacks or strokes by about 10%.
High blood pressure is one of the most prominent risk factors associated with heart disease and strokes, making any intervention that contributes to lowering it of great health importance.
The results of the study, led by researchers from the University of Edinburgh, indicated that yoga is not only an activity to improve general fitness, but may also contribute to supporting heart and metabolic health in overweight or obese individuals.
Despite these positive results, the researchers explained that the exact reason behind yoga's effect on lowering blood pressure is still unclear, but it is believed that it may reduce stress levels, a factor known to affect blood pressure.
The study, published in the journal PLOS Global Public Health, also pointed out that most of the research analyzed was observational, meaning that it cannot be said with certainty that yoga alone is the direct cause of these improvements, as other factors, such as diet or lifestyle, may play a role.
Doctors emphasize that the best approach to controlling blood pressure combines several factors, including following a healthy diet, reducing salt intake, exercising regularly, maintaining a suitable weight, avoiding excessive alcohol, and managing stress, with the use of medication when needed.
