Yoga may not be as effective as other forms of exercise when it comes to protecting heart health, according to a new study published in Advances in Integrative Medicine.
Researchers systematically reviewed existing trials comparing yoga with activities such as Pilates, Tai Chi and interval training in sedentary adults. They found that while yoga does provide some cardiovascular benefits, it is less consistent than structured exercise at improving vascular function – the ability of blood vessels to stay flexible and transport blood efficiently.
"Think of blood vessels like flexible garden hoses," said co-author Dr Leena David, a lecturer at the University of Sharjah. "If they stiffen, the risk of heart attacks and strokes increases. Our study shows that structured exercise keeps those hoses flexible, while yoga provides some benefits but not as reliably."
Sedentary behaviour and prolonged sitting are known to impair vascular health, raising the risk of high blood pressure, cholesterol build-up and blood clots.
According to researchers, the findings are particularly relevant as an estimated 300 million people worldwide practise yoga, while more than 620 million are affected by cardiovascular disease.
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The study found that more vigorous forms of exercise – from Tai Chi and Pilates to high-intensity interval training consistently outperform yoga in strengthening vascular function, with the intensity and consistency of physical activity key to vascular health.
"Prolonged sitting is the new smoking – silent, sneaky, and stealing years from your arteries. Movement is the perfect antidote." Dr David explained. "Even simple routines can make arteries more resilient. Blood vessels have a memory - and every workout helps them forget the damage of sitting all day."
However, the authors stress that yoga still has value. Its accessibility, cultural significance and appeal to older adults or those unable to take on more demanding workouts make it an important part of the wider exercise landscape. The researchers recommend combining yoga with other activities for the greatest cardiovascular benefit.
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