Yoga vs. Exercise: Study Reveals Which One Really Boosts Vascular Health? - Video

Yoga may be less effective than conventional forms of exercise when it comes to improving vascular health, according to a new systematic review published in Advances in Integrative Medicine.

The study is a comprehensive review of existing research, including randomized controlled trials, crossover trials, and non-randomized studies. Researchers focused on comparing the effects of yoga versus other forms of exercise in sedentary adults, specifically looking at vascular function—an essential marker of cardiovascular health. Using ultrasound-based assessments, the study evaluated how different types of physical activity influenced the elasticity and responsiveness of blood vessels.

Vascular function, often described as the ability of blood vessels to efficiently transport blood to tissues, plays a critical role in preventing hypertension, heart attacks, and strokes. Prolonged sitting and sedentary lifestyles are known to impair this function.

"Think of blood vessels like flexible garden hoses. If they stiffen, the risk of heart attacks and strokes increases," explains co-author Dr. Leena David, a medical imaging specialist and lecturer at the University of Sharjah. "Our study shows that structured exercise keeps those hoses flexible, while yoga provides some benefits but not as reliably. Middle-aged and older adults often notice improvements from yoga, but younger adults might not."

The research found that other forms of structured exercise—such as Tai Chi, Pilates, and high-intensity interval training—consistently outperformed yoga in improving vascular health among sedentary individuals. Dr. David emphasizes that “movement is essential,” but adds that “the type, intensity, and consistency of physical activity are key determinants of 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 notes. She describes prolonged sitting as "the new smoking -- silent, sneaky, and stealing years from your arteries," and encourages people to see movement as “the perfect antidote.”

The researchers advocate for physical activity to be viewed not just as a tool for weight loss, but as a proven strategy to improve vascular health.

Reference: Poovitha Shruthi Paramashiva, Suresh Sukumar, Dilip Shettigar, Rajagopal Kadavigere, Abhimanyu Pradhan, Nitika C. Panakkal, Winniecia Dkhar, K. Vaishali, Baskaran Chandrasekaran, Hari Prakash Palaniswamy, Sneha Ravichandran, Sathya Sabina Muthu, Koustubh Kamath, Haris Jose Felix, Anam Shazli, Leena R. David. Comparing the effects of yoga and exercise on vascular function: A systematic review. Advances in Integrative Medicine, 2025; 12 (4): 100556 DOI: 10.1016/j.aimed.2025.100556