A study published in the Canadian Journal of Cardiology demonstrates that adding yoga to a regular fitness training regimen supports cardiovascular health and wellness and it is more effective than stretching exercises. The addition of yoga reduced resting systolic blood pressure and heart rate and improved cardiovascular risk over 10 years.
Yoga is part of the wellness practices of millions of people around the world. Likewise, the number of investigations on the effects of yoga is increasing. Most show that it is a multifaceted lifestyle activity that can positively improve cardiovascular health and well-being. The benefits of yoga are often attributed to the stretching that is done, but in reality they go further.
Yoga is not just about stretching
“The aim of this pilot study was to determine whether adding yoga to a regular exercise regimen reduces cardiovascular risk,” explained lead researcher Paul Poirier, from the Quebec Heart and Lung Institute at Laval University in Canada. .
“While there is some evidence that yoga interventions and exercise have equal or superior cardiovascular outcomes, there is considerable variability about types of yoga or session frequency, duration, and intensity. We tried to apply a rigorous scientific approach to identify cardiovascular risk factors for which yoga is beneficial and ways it could be applied in a healthcare setting, such as a primary prevention program dedicated to at-risk patients,” Poirier added.
The researchers recruited 60 people with previously diagnosed high blood pressure and metabolic syndrome for a physical training program. During the 3-month intervention regimen, participants were divided into 2 groups, which they did 15 minutes of structured yoga or stretching, plus 30 minutes of aerobic training 5 times per week.
Blood pressure, anthropometry, high-sensitivity C-reactive protein (hs-CRP), glucose and lipid levels, as well as Framingham and Reynolds risk scores were measured. At baseline, there were no differences between the groups in terms of age, gender, smoking rates, body mass index (BMI), resting systolic and diastolic blood pressure, resting heart rate, and pulse pressure.
Yoga lowers blood pressure and heart rate
After 3 months, there was a decrease in systolic and diastolic blood pressure at rest, mean arterial pressure and heart rate in both groups. However, systolic blood pressure was lowered by 10 mmHg with yoga versus 4 mmHg with stretching. The yoga approach also reduced resting heart rate and 10-year cardiovascular risk assessed using the Reynold risk score.
While yoga has been shown to benefit hypertensive patients, the exact mechanism behind this positive effect is not fully understood. This randomized pilot study shows that its benefits cannot be attributed simply to stretching.
“This study provides evidence of a non-drug therapy option for cardiovascular risk reduction and blood pressure control in patients with high blood pressure as part of a primary prevention exercise program,” said Dr. Poirier.
The authors of the research recommend that patients perform the type of exercise that is most attractive to relieve stress, control hypertension and reduce the risk of cardiovascular disease. The study shows that structured yoga practices may be a healthier addition to aerobic exercise than simply stretching the muscles.
Scientific reference:
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