exercise Outperforms Yoga for Vascular Health, Study Finds
Contrary to widespread belief, conventional exercise appears more effective than yoga in improving vascular health, according to a new study published in Advances in Integrative Medicine.
The study systematically reviewed existing research – including randomized controlled trials – comparing yoga to other exercise interventions in sedentary adults. Researchers focused on assessing the impact of these activities on vascular function, measured through ultrasound.
Vascular function, the efficiency of blood vessels in transporting blood, is a critical indicator of cardiovascular health. Elasticity and responsiveness of these vessels are key. Sedentary behavior and prolonged sitting are known to impair this function, increasing risks of hypertension, cholesterol buildup, and thrombosis.
“Think of blood vessels like flexible garden hoses,” explains Dr. Leena David, a specialist in medical diagnostic imaging and 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. Middle-aged and older adults frequently enough notice improvements from yoga, but younger adults might not.”
The findings are meaningful given that an estimated 300 million peopel worldwide practice yoga, and over 620 million are affected by cardiovascular disease.
The research indicates that customary exercise modalities – such as Tai Chi, Pilates, and high-intensity interval training – consistently outperform yoga in improving vascular function in sedentary individuals. Dr. David emphasizes that the type, intensity, and consistency of physical activity are crucial for vascular health.
“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,” she says. She describes prolonged sitting as ”the new smoking – silent, sneaky, and stealing years from your arteries,” and movement as the “perfect antidote.”
While yoga remains accessible and culturally significant, the study suggests supplementing it with more vigorous exercise for consistent cardiovascular benefits. The authors advocate for a nuanced approach to physical activity in public health messaging.
“Yoga has deep cultural roots and shows promise as an inclusive, accessible health intervention,” Dr. David notes. “At the same time, the fitness and digital health industries can leverage these insights to develop structured exercise programs and technology-driven solutions for sedentary populations.”
The researchers hope their findings will encourage healthcare providers to reccommend exercise not only for weight management but also as a proven strategy for improving vascular health. Yoga remains a valuable option, particularly for older adults and those unable or unwilling to engage in high-intensity workouts. Ultimately, Dr.David concludes, “On a larger scale, public health campaigns could emphasize that movement is medicine,” encouraging a mix of exercise and yoga to make heart health more accessible and culturally appropriate.
