An hour of yoga a day can reduce blood pressure

One in seven adult Australian is affected by hypertension or high blood pressure. This means that the blood is being pumped with more force than normal, putting arteries at risk. Although it usually has no immediate visible symptoms, hypertension can lead to the risk of stroke, heart attack and heart failure.

Hypertension is measured as systolic blood pressure (BP) of 140 mmHG or higher and/or diastolic BP of 90mmHG or higher.

A common cause for hypertension is an unhealthy lifestyle. People with prehypertension or slightly elevated blood pressure (systolic BP at 120-139 mmHG and/or diastolic BP at 80-89 mmHG) are likely to develop hypertension over the long run, unless they change their lifestyle.

The study showed that yoga decreased blood pressure in patients with prehypertension.

A new study suggests that one hour of yoga per day can reduce the risk of high blood pressure. This can help patients with prehypertension avoid developing hypertension.

For this study, patients practised hatha yoga for one hour a day for three months. Hatha yoga includes all of the physical practices of yoga and forms the basis for other kinds of yoga.

Sixty patients with prehypertension but otherwise healthy, were randomly divided into two groups: the yoga group, average age 56 years with 16 women and 14 men; and the control group, average age 52 years with 17 women and 13 men. The control group made lifestyle changes only, while the other group practised hatha yoga for three months and also made lifestyle changes.

Yoga included stretching exercises (asanas), breath control (pranayama) and meditation, which was taught by a yoga instructor for one month and practiced at Home for the remaining two months. Conventional lifestyle changes included moderate aerobic exercise, diet and not smoking. The average baseline BP for 24 hours for each group was 130/80 mmHG for the yoga group and 127/80 mmHG for the control group.

The researchers found that the yoga group showed a 4.5 mmHG decrease in both 24 hour diastolic and night diastolic BP and a 4.9 mmHG decrease in mean arterial pressure. The control group did not show any significant change in blood pressure.

The reductions in blood pressure appear to be small, but according to the study lead, these reductions are significant as even a 2 mmHG decrease in BP has the potential to decrease the risk of coronary heart disease by 6% and the risk of stroke and ischaemic attack by 15%.

While it is not known through this study why and how hatha yoga reduces BP, the research is significant in understanding that all three aspects of yoga – asanas, pranayama and meditation – have an important role to play in the prevention of hypertension and have an added benefit of enhanced wellbeing.

Yoga has many benefits and it so easy to practice, going a long way in improving heath, mental wellbeing and even in reducing high blood pressure.

Source: Journal of the Association of Physicians of India