THIS Exercise beats Cardio for Blood Pressure lowering | New trial

A new clinical trial has revealed an exercise almost twice as effective as cardio in lowering blood pressure.
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Animations: Even Topland @toplandmedia
References:
New trial: jamanetwork.com/journals/jama...
US/Europe BP Classifications:
www.acc.org/Latest-in-Cardiol...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Lowering Blood Pressure
1:05 New clinical trial
2:28 Results
4:08 Caveats
4:36 How it works

[@ZsuzsaKarolySmith]

I can walk for hours and hours each day but I can’t see myself doing tai chi for longer than a few minutes. At the end of the day, the exercise that lowers your blood pressure the most, is the exercise that you can sustain.

[@4124V4TA-SNPCA-x]

That's a given and Gil himself said it several times. Best lifestyle is what is sustainable for you on the long run. Eat healthy, but what you can. Exercise how you can. Etc. Have a nice day!😊

[@-ZTUN-]

the real advantage of tai chi is that it can be done by already sick/frail/very old/ people that could otherwise not exercise at all or in the early stages of rehabilitation following disease or surgery

[@asdasdnq]

Unless it's lifting up a beer bottle.

[@hanksimon1023]

In the 1980s, Tufts University, and Harvard Medical performed two different studies [I can't find the references], showing that two Tai Chi sessions, about 10 -20 minutes each, one in the morning and one in the afternoon, adds to any method, improving the ability to lower blood pressure, and results are progressive over time.

[@HisrealnameisLukeFury]

There was a study done recently that showed isometric exercises like Planks and wall sits are better at lowering blood pressure than cardio exercises.

[@StrongerThanBigfoot]

I highly doubt that

[@jonahrichardson582]

Just want to let you know I shout you out to all my clients if they want to learn more about food and nutrition! This is one of the best most trust worthy channels because you just go through the science with no agenda.

[@shaystern2453]

for clicks

[@jaswats9645]

Problem is, 99% of dr.'s offices cannot do BP testing correctly.

[@thomashugus5686]

So true! Plus white coat anxiety can up your pressure!

[@jedinxf7]

oh so it isn't just me

[@Better_Call_Raul]

Why? BP check is pretty straightforward.

[@judithjay9312]

Some of the problems are ss follows: Wrong B/P cuff size used You should not talk while getting b/p checked Rest a few minutes before b/p measured.

[@Thejoeordinary1]

They treat you as just another patient, taking little care to do it carefully. That can make all the difference in the world. Doing it at home correctly is best. In office is just a formality.

[@marcioaurelis]

Today I was diagnosed as hypertensive and you release this 🙏🏼

[@timessquareblue5476]

Thanks for covering this.

[@azdhan]

Great video and info. Many thanks for sharing Dr Carvalho

[@SuperAngelic5]

Thanks for presenting this information.

[@gaston.]

Great info. , thanks for sharing!

[@Rostos1978]

I have white coat syndrome. Every time I measure it in the doctors office it is always around 140-150. But when I am at home, relaxed it is around 110-120.

[@Beans-great]

Same here. Really annoying.

[@davidjennings6937]

I too have that syndrome and when I show the doctors my readings at home I just get a get outta here look as if I'm making it up. I've been as high as 170 but my readings at home 120's 130's. Years ago 140 was considered normal then the pharms kept dropping it.

[@vijayakumarp7593]

I too experience same

[@jkconner9636]

My cardiologist had me get the omron brand blood pressure cuff. It sends data to my iPad and tracks it. She can then look at a months worth of results. I deal with the same issue, # is 15 to 20 points higher in the doctors office

[@charlesgair8608]

My BP Does The Same.When They Measure It Again In Drops Every Time Down To Normal.

[@davidpearson8954]

Excellent thanks.

[@davidjennings6937]

Great info we are going to sign up for a class and hope for the best.

[@gribble2979]

I love this channel! Data-driven and with no agenda - just getting the best information out to the public. Thank you for all your work. Regarding Tai Chi, I find my muscles get a great workout with it, as indicated by how sore they are the next day.

[@jasonito23]

There is one incy wincy agenda....The Mediterranean Diet is the God diet on this channel 🤣. But this is the best channel for nutrition in my opinion.

[@4124V4TA-SNPCA-x]

​@@jasonito23 I wouldn't call it an agenda as Gil don't say you have to be on Mediterranean diet and he prefers it because science supports that the most. He also considers DASH, vegetarian, pescetarian, vegan and other diets healthy, and short term low carb or keto dieting if necessary for medical reasons. As the data sports those. But if the science marches on he will change his view and adjust to it. Unlike dietary tribe advocates stuck in their views because of financial attachment. He endorses no products. He has no sponsors, no ads. Doesn't push his line of dietary supplements. I'd say he has no agenda at all. If you know someone more neutral, trust worthy and more objective than him, I'd like to see.

[@ItsJordaninnit]

That interesting! Not what I would have expected

[@kestag2110]

Good stuff 👍

[@dvdmon]

I do think Tai Chi is more helpful in slowing down and getting you in touch with your body, which I think is extremely beneficial. Cardio is great for the heart and circulation as well, so I think some of both is probably the key. There's no one magic bullet in health, and we don't have to choose just one modality that has a slightly better improvement rate than another. These things are both beneficial in their own way, and it's also better to do the one that is sustainable for you, while also trying, when you can, to reach beyond your comfort zone and do something different once in a while.

[@TomTerrific]

Have you heard of any tests on gardening? I garden about 2 hours a day and find it both exercising and relaxing.

[@shaystern2453]

it's good

[@necrotic4816]

I'm from Malaysia and I love your videos Dr.Gil👍

[@shahid-irshad]

Once again requesting for audio podcasts. Please make your audio podcasts available on spotify etc.

[@greenmedic88]

There's no holding of positions in Tai Chi (that would be more like Yoga)i; the point is that one is constantly moving, all joints rhythmically in unison. Some want to call it a form of moving Chi Kung; that's fine. They both utilize basically the same breathing techniques, which are in all probability, what influences pulse rate and blood pressure. One can actually lower their heart rate and blood pressure, with simple breathing exercises, standing or sitting completely still.

[@hanksimon1023]

In addition to rhythmic breathing, progressive practice of Tai Chi moves, even in beginners, results in a beneficial massage-like move of the fascia, results in a relaxation response that may contribute to the blood pressure lowering response. Although this benefit has been observed since the 1980s [or before], I know of no studies that have tried to separate and measure the fascial effects.

[@cwong6204]

I’m a Taichi lover myself, so hearing that you have done Taichi regularly before gives me another reason to support your channel! 😃😃😃

[@TorBoy9]

wall squats but not using a wall = "horse stance". Here in Toronto we have huge outdoor classes of taijquan.

[@anonymoussource7999]

Also combine wall squats with your calves raised to increase intensity!

[@hmmm..2733]

Tai chi is really good for balance, too!!

[@carvedwood1953]

I am so glad you tied it together at the end with the isometric exercise and the other studies you went over about those. That was the first thought in my head. It seems kind of like a slow moving isometric exercise rather than a completely static one.

[@oolala53]

I’m glad too because I guess I’m not scared enough about my slightly rising blood pressure to think of committing to those hours consistently. I think in his other video the time needed to make decent change using iso metric positions was far less than multiple hours per week. Definitely more doable.

[@mirandamom1346]

I’d love to see a comparison of Tai Chi and isometric exercise.

[@lafamillecarrington]

I've been doing T'ai Chi for a couple of years - I think I'll keep it up!

[@Rebeccaac]

I’ve continued to do tai chi after getting POTS and only rarely is my BP high. My boyfriend who is also my teacher has really low blood pressure, almost to the point of needing to take salt pills. It has so many benefits! Thanks for sharing.

[@floydffrogfloydffrog7453]

I am not surprised to hear these results. Doing a set always left me with shaky legs and the sensation that I was winded though I never actually got to breathing hard. I eventually concluded that the majority of any exhaustion I experienced was the result of the intense focus that Tai Chi commanded, from me at least I can't speak for others. I'd be thrilled if the local park had an impromptu group that assembled daily for Tai Chi, sadly however that park is under snow 6 months of the year.

[@johnc3212]

Thinking of moving south for this reason exactly!

[@hanksimon1023]

With practice, after a few months, perhaps with guidance, these effects may settle into a steadiness and relaxation, with a resulting warm glow... even in snow. ;-)

[@MrOrthodox13]

Just when I was about to ditch squats for wall sits and other isometric exercises that you suggested a couple of months ago, and now comes in Tai Chi. God damn, training is a science.

[@kinpatu]

I’d really like to see a video on the risks of low blood pressure, specifically clotting.

[@scienceislove2014]

High blood pressure kills more people... That topic would be really trivial especially when you can almost control that by eating more salt

[@YourLakelandSloth]

I suffer from low blood pressure. I never understood why 😅 I’m not the most active person either

[@Joseph1NJ]

syncope

[@JS-yd5vc]

My diastolic blood pressure trends low. Like 50-70. When it’s below 60 I worry. My resting heart rate also trends high, like 70-90 which is weird since I’m super active and eat well and live such a healthy lifestyle. I’m 22, male, 5’4, 125lbs, 14% body fat, workout regularly through weights and calisthenics, do some jumprope too. I eat primarily whole plant foods, average >50g fiber

[@ChessMasterNate]

@@YourLakelandSloth If you are not low in electrolytes, you might be underhydrated. You don't want to be underhydrated, because that can damage the kidneys. Don't skip drinking water before bed. I fell into that, and kept having my circulation cut off on my arms or legs. With better hydration before bed, I rarely ever have that problem anymore. Did not want to get up in the middle of the night to pee. But that was a bad assumption. After I decided to hydrate anyway, counterintuitively I now very rarely need to get up in the night to pee. Once a month or less. There is a quick and dirty pinch test for dehydration. You pinch and release the skin on the back of your hand. If it instantly springs back flat, you probably are not dehydrated. If there is any delay, it could be dehydration. I don't think it works on the very young or the very old. In the young, often skin springs back regardless, while in some old it returns with delay even if well hydrated. Hypothyroid or other endocrine issues, or low levels of vitamin B-12, folate and iron can also cause it. If you are vegan, you may not be getting enough B-12. Methylcobalamin is the best. You put that under your tongue. Of course, low BP could just be genetic.

[@annaj.4740]

Hey 🌹 thanks for this helpful video 🤘 one question, please, why is the bloodpressure between US and European so different?

[@watcherworld5873]

On the not so stressful days, I have noticed that intensive exercise like a one mile hard run does bring down my BP for several hours. On the very stressful days, nothing seems to help.

[@sprightlyghoul]

Theres a lot of potential for dynamic tension in Tai Chi, i know some nights I will actively work against myself and come away sweating, others I'm there for the meditative aspect. Having an instructor who teaches it from a Kung Fun perspective is a big factor too. Either way - interesting video! Especially since I'm currently wearing a 24hr monitor!

[@asphalthedgehog6580]

I'm on double meds to lower BP (from 195/103 to 130/78 now). Heart rate is 39 to 42 BPM; 30 at night. Genetics and stress, I'm pretty sure. Lots of swimming, walking, biking, calisthenics and only real food. Perfect BMI.

[@tombillard5264]

That is a dangerously low heartrate

[@asphalthedgehog6580]

@@tombillard5264 yes, and so is my BP. My cardiologist however isn't worried. And I feel fine. When my HR reaches 100 I don't feel fine. Must have a powerful heart...

[@khwuji3934]

Dr. Carvalho, could you plese talk about if Taichi can also improve a person's Vo2max metric and how important is Vo2max metric in the overall health of a person?

[@ramachandran8666]

As a retired 74-year-old scientist, I find all your content useful and fact-based. I wonder if Yoga offers the same sort of benefits as they also involve mental focus, breathing, and very coordinated musculoskeletal movements?

[@Jemawin]

I had the same thought.

[@CristinaAcosta]

Yes! Committed to 3 months of yoga 8-10 hours per week. my blood pressure dropped 10 points to low normal. Age 64. It worked!

[@ramachandran8666]

@@CristinaAcosta Great to hear the positive effect of Yoga on BP as well. I had back surgery 14 years ago. I have been doing light versions of yoga stretches not only to keep my back pain-free but also to help me in sound sleep. I also noticed much steady BP in healthy range despite my mild hypertension

[@hanksimon1023]

Studies of Tai Chi effects compared to Yoga effects have shown that both will work, with recommendations to do the one that you like. There are suggestions that most people prefer one or the other, with motivation to continue exercises tilted towards the yoga camp. I have not seen studies that explore superiority of one method vs. the other [clearly not easy to perform a double-blind comparison ;-) ], nor explorations of the details of "why" these approaches work.

[@windar2390]

5:33 - Looks like isometric exercise. That was also my first thought.

[@DrTomMD]

Another excellent assessment. Dr. Gill and Dr. Layne Norton are the only two professionals on KZbin that I recommend other than myself, the KZbin channel for which will be soon once my practice is up and running in Cleveland)

[@oolala53]

Do you have a website?

[@Trenchant468]

I would love to hear your take on conservative measures for (the neglected) Low BP, which of course if also related to the ANS.

[@flynnoflenniken7402]

Wish I had groups I could do it with in my area, but for a while I was following some KZbin lessons on it and doing it on my own. I did feel like I was deriving some physical benefits from it, but it's hard to say exactly what. Like, maybe somewhat more resilient joints or something. It was definitely very relaxing. Would probably be good to pick it up again, but there are only so many things I can do in a day. It starts to grate on me when I have too many different "daily practice" type of things that I try to do every day.

[@hanksimon1023]

If you have the patience, only 10 min. of Tai Chi, first thing in the morning, shows benefits. Twice a day, in the morning and afternoon, showed more than double the benefits.

[@samuele.marcora]

Not surprised given the isometric contractions involved in Tai Chi (edit, too early. You then said it)

[@littlevoice_11]

Please can you share reflections on the optimal blood sugar range for longevity, postprandial, hba1c and fasted

[@lucu01]

another vid showed isometric works best for hbp - i tried that and it works! planks, wall sits, yoga etc.

[@hattifnatt4rstopwar41]

Could it be that one activity (Tai Chi) was done in a group and another was individual? I wonder if group activity can reduce stress which then affects blood pressure.

[@vijayakumarp7593]

My brother-in-law lived healthy 96 years. His life style waking up 3:30 am !, and doing exercises , cycle to office, gardening, good food.

[@valentinburtan5262]

👏👏👏

[@aejiongco]

how large is the sample of this trial?

[@riseofduckente9868]

can these results be applied to excercises like Yoga?

[@kc8246]

Can you give us your opinion on C15 fatty acid supplementation ?

[@thequestion52]

Good information, and matches outcomes for other evidence based health research. NOTE: the modern name 'Tai Chi' isn't standardized, and some people are offering a slow motion Zumba-ish class , without a deep understanding of proper body mechanics... so be an informed consumer.

[@jnewman1718]

Hi, new subscriber here. I have a 2-part question and hope to get some insight from you (or anyone who likes to offer). (1) I'm 65+ and my blood pressure (BP) is usually at 90-100/60-70 with the average at 95/70. Is that too low and is it good? (2) I watched your video about "B12 vitamin" and my question is: I'm on a whole-food plant-based and if I like to take a daily 1000 mcg of B12 supplement, is it better to take 500 mcg twice a day, or 1000 mcg once daily? I think you mentioned in that video that it's better to take separately to have a better absorption.

[@michaelpeters364]

Trouble is, it seems every exercise that helps with BP is about duration and isn't short in duration... for people pressed for time, working long hours, and who maybe also do other, more intense exercise, scheduling in an hour of Tai Chi isn't easy.

[@melb.4626]

May i suggest a topic? the blood type diet? there's much controversy around it.

[@jwatkins672012]

And hidden in the form is the martial arts aspect. Many variations too using various props: fan, cane (for older / partly disabled people), swords, pitchfork (taught to those farmers to help them protect their land against invaders), etc.

[@littlevoice_11]

Please talk about diet, supplements for osteoarthritis Copd Visceral/abdominal fat Kidney health Joint pain/aches and flexibility Mental health

[@toddhostetler6552]

Once he note Tai Chi was slightly better, it made me wonder about vagal tone to the heart, decreasing inotropy and chrontropy thereby reducing CO. This would decrease BP plus impact tone of sympathetic to the vasculature. Very interesting study. I look forward to reading. As an A&P professor, I appreciate your work. Thanks!

[@hanksimon1023]

There are many clinical studies on the beneficial effects of Tai Chi. Most studies 'only' confirm the benefits, rather than exploring the mechanisms. Speculations suggest rhymes breathing to coordinate with and massage the heart, relaxation of the blood vessels, gentle internal massage of the organs, and general body massage by the fascia... But, I have seen no research studies of the reasons or specific facets related to relaxation and lowered blood pressure.

[@finsk254]

Hey Gil, have you talked about TMAO in any of your videos?

[@NutritionMadeSimple]

we have one coming soon all on it

[@lazznotjustauniformanalyst65]

Tai Chi yes! Increasing breathing skills that relaxes the mind and body. Stress esp when over 38 years old. I'm not just a Uniform

[@zuranebieridze8767]

Can you make an update video on Olive Oil? It is gaining more popularity and some new evidence might be available

[@joec6344]

Tai Chi is an absolute smoker from the static tension and slow concentric and eccentric contractions. Its resistance training IMO.

[@cdprince768]

I imagine the main benefit is sustained breathing exercise and control. That typically has a significant impact on lowering blood pressure.

[@glenoh88]

Really? Any decent exercise regime is really really good vs not exercising. Tai Chi helps if you are sedentary but it’s not running or lifting weights. Do all 3 (hard cardio, resistance training and mental conditioning (yoga/tai chi)

[@wiadroman]

Warm up for Tai-Chi? What does it look like? You stand up still for 10mins?

[@250txc]

0:35 -- I'm just with that tiny range of pressure numbers ...My pressure is under all that but moves around all day & night..

[@GerardCantor]

Warmup for tai chi? I presume that was raising the hand to wave hello to the other participants.

[@bambolincyprus9527]

😁

[@jondel3304]

140 is high-normal in Europe.

[@marksmanw8756]

Currently hypotension atage 1 starts at 130 ..... With this pace of adjustement is it safe to assume that within the next 2 decades they announce the hypothension from 100 -110 points ? I do know reason behind but as far as I am informed (at least in my country) the hypothension stage 1 would in this case apply to at least 80-90% of an adult population :)

[@peterbland7227]

I wonder if yoga has a similar effect.

[@WendyWahman]

Is there a similar study for yoga?

[@hanksimon1023]

There are studies for Yoga, for Qi Gong, and for Tai Chi.... but I have no reference to those studies, which have been performed since around the 1980.

[@jmwhitt]

Just consume more potassium and some extra magnesium, lowers bp a lot

[@matauboy]

So does dying but that doesn't mean it's good for you😮. Putting blanket comments on a video backed with good science and excellent explanations is really rather pointless 😢

[@Vivo119-jf4pp]

Walking doesnt lower my bp gonna try tai chi or running i guess thanks for the video

[@ziggyai]

I would say Yoga and meditation have very similar effects

[@ZsuzsaKarolySmith]

Or just deep breathing

[@youngsuk3329]

If tai chi works that well, now someone must measure the yoga effect on bp, as they are pretty similar in style

[@samuelbonacorsi2048]

Were the study groups randomized? I’m guessing not.

[@NutritionMadeSimple]

yes, randomized. see 1:08 where this is covered

[@rumidude]

What about yoga?

[@ziv2liv]

Tai Chi also is performed in a social setting usually which may also be a factor in lowering blood pressure.

[@ZsuzsaKarolySmith]

If you’re an extrovert - otherwise, it could have the opposite effect!

[@loganwolv3393]

Now this is quite cool. I wonder if these Tai Chi movements also somehow calm us down and the reduced stress causes the lowered bloow pressure.

[@cyndij8312]

Exactly what I was wondering. If that's the case, meditation might also help. I need to try it.

[@robertdaymouse3784]

Blood pressure is such a sketchy metric that I don't place a lot of weight on it, maybe I would if I was regularly 130+ on systolic. There is strong placebo effect. Many small things can cause transient spikes in blood pressure. For me even the first test itself seems to cause a spike, if I do 4 tests in a 5 minute period, the first will almost always be the highest. For me a hard workout the day before will cause an increase in blood pressure the following mourning, so I should not work out hard to keep my blood pressure low?, that would be the wrong conclusion imo.

[@gbkworf]

Ti Chi strikes me as a form of meditation

[@RoguishlyHandsome]

How do you cool down from tai chi?

[@ozmunky]

Stiff whiskey and a cigarette ....

[@deepdabbler]

Wouldn’t yoga have similar benefits?

[@bc2647]

Im probably wrong on this but didnt the AMA raise the bar to 115/75 as normal optimization

[@BobSmith-fx9sz]

Yes. Risk for CV events starts at 115 and increases with every mmhg. The 120 is a PH guideline that takes into account achievability.

[@joblogos2367]

I'm stuffed then

[@dubol07]

In that case maybe meditation would be a good option as well.

[@luckyhanger1326]

1st view, 1st comment. As always, GREAT info!

They should have a third group doing 50/50. I think there may be a roof to the effect to Tai Chi in this respect. As a physiotherapist its also not new to me that isometric-like exercise have a good cardiovascular effect:-)

[@pbziegler]

I have been doing tai chi for about 6 months--also have lost some weight on keto--and my blood pressure has come down. Tai chi is like moving meditation so an hour a day you are in parasympathetic mode. It's also body awareness and relaxing areas of held tension as you move. Finally as you get stronger you are strengthening the thighs in a way that's much like isometric exercises like wall sits and stable squats.

[@VeganWellnessTribe]

If I can ask, what drew you to keto?

[@TheDudesRug]

far out!

[@brucejensen3081]

You have to wonder what is more important, physical or mental health.

[@KasKade7]

Pretty sure Qi Gong is superior compared to Tai Chi for blood pressure and health. But ofcourse they did not include that.

[@bullwingsc6216]

Tai chi seems hard on the knees

[@QuantumOverlord]

Does Tai Chi make you sweat alot? I ask because one fairly intuitive mechanism for why exercise lowers blood pressure is that it makes you sweat more and causes you to lose sodium. If Tai Chi does this without putting your body under stress (which may act to raise blood pressure at least transiently) it could make sense. But then nothing about health/fitness is ever intuitive so looking for intuitive explanations may be a naive way to go.

[@christinebowman90]

according to Robert Baron the acceptable BP for seniors is 140/90

[@Hanover-ek4jy]

Who is Robert Baron?

[@teopap6528]

Spooky man in the mirror at 3:20 😅

[@myvenusheeler]

What I find troubling is the difference between the American normal and the European view of normal. At age 71 this American is slanting more toward the European version.

[@av1204]

me not even having high blood pressure looking for thai chi group.

[@ChessMasterNate]

I wondered if he was going to get around to iso. I also wonder how low BP would be if you watched pretty fish swim around in a nice fish tank for 20 minutes a day. I don't have a tank and fish, but I have thought about buying something like that. There was a recent study that showed that aromatherapy during sleep could help the brain. And I wondered if BP was measured. Aroma therapy might just be lowering BP. I suppose if it was smells you did not like, it would not have the same benefits: skunk, burnt toast, outhouse, maggot mess, sulfur spring, stinky shoe, bad breath, dirty diaper, rotting fish, locker room and garbage truck, likely are not top aromatherapy sellers. I also wonder if they only used smells each subject liked. There are definitely smells other people like that, I don't like, like frankincense, lavender and tea tree.

[@surrealistidealist]

It seems to me that an hour of Tai Chi is a bit more intense than moderate cardio for the same amount of time.

[@noggintube]

It depends, I've seen some people doing Tai Chi and not putting much into it, and others with sweat pouring off them. Same with 'moderate' cardio. To some it means plodding along still having a conversation, others closer to a more intense level where they're actually working.

[@surrealistidealist]

@@noggintube Indeed. It can be very tricky when trying to establish a consistent standard for where moderate intensity ends and higher intensity begins. This probably contributes to some of the individual variation in both experimental groups.

[@marc31415]

that new mic is completely Nuts (I can hear the inside sounds of your mouth)

[@vpowpow4033]

Um… How do you cool down from Tai Chi? Maybe a nap?

[@brocklastname6682]

Plus you'll learn how to do a Kamehameha.