A study published in the Canadian Journal of Cardiology shows that adding yoga to a regular fitness regimen supports cardiovascular health and wellness and is more effective than stretching exercises. The addition of yoga reduced systolic blood pressure and resting heart rate and improved cardiovascular risk within 10 years.

Yoga is part of the wellness practices of millions of people around the world. Also, the body of research 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 stretches that are performed, but they actually go further.

YOGA ISN’T JUST ABOUT STRETCHING

“The goal of this pilot study was to determine whether adding yoga to a regular fitness regimen reduces cardiovascular risk,” explained lead researcher Paul Poirier of 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 in the types of yoga or the frequency, duration and intensity of the session. We tried to apply a rigorous scientific approach to identifying cardiovascular risk factors for which yoga is beneficial and ways in which it might be applied in a healthcare setting, such as a primary prevention program dedicated to at-risk patients,” Poirier added.

The researchers recruited 60 previously diagnosed people with high blood pressure and metabolic syndrome for a fitness training program. During the 3-month intervention regimen, participants were divided into 2 groups, which performed 15 minutes of structured yoga or stretching, plus 30 minutes of aerobic exercise 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 groups in terms of age, sex, 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 resting systolic and diastolic blood pressure, mean arterial pressure, and heart rate in both groups. However, systolic blood pressure was reduced by 10 mmHg with yoga versus 4 mmHg with stretching. The yoga approach also reduced resting heart rate and 10-year cardiovascular risk as assessed by the Reynold risk score.

While yoga has been shown to benefit hypertensive patients, the exact mechanism underlying this positive effect is not fully understood. This randomized pilot study shows that its benefits cannot simply be attributed to stretching.

“This study provides evidence of an additional non-pharmacologic therapy option for cardiovascular risk reduction and blood pressure control in patients with high blood pressure, as part of a primary prevention exercise program,” Dr. Poirier said.

The authors of the research recommend that patients perform the type of exercise that is most attractive to them 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 muscles.

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