Yoga calms the mind but your heart needs a little extra: Study suggests adding 3 other exercises in the mix for cardiovascular health

For decades, yoga has been celebrated for its stress relief, flexibility, and mental clarity. But new research suggests that when it comes to cardiovascular health, yoga alone may not deliver the results many expect. The study, conducted by researchers at the University of Sharjah in the UAE and Manipal Academy of Higher Education in India, reviewed ten studies comparing yoga with other forms of exercise in sedentary adults.

The focus? Vascular function — essentially, how well your blood vessels move blood and nutrients throughout your body. Poor vascular function, often caused by prolonged sitting, increases the risk of high blood pressure, clogged arteries, and blood clots.

The Science Behind the Stretch
Dr. Leena David, co-author of the study and medical imaging specialist, explained, “Think of blood vessels like flexible garden hoses. If they stiffen, the risk of heart attacks and strokes increases.”

The researchers found mixed results for yoga. Some middle-aged adults who practiced heated yoga for eight weeks experienced slight improvements in blood flow, but their arteries remained stiff. Younger adults saw no measurable changes. Experts attribute this to baseline vascular health: older participants have stiffer arteries, leaving more room for improvement, while younger adults typically start with healthier vessels.

Even intense yoga sessions in heated rooms, such as Bikram yoga, showed no additional cardiovascular benefit compared to classes at room temperature.

Workouts That Give Your Heart a Real Boost
While yoga offers mental and flexibility perks, the study highlighted three forms of exercise that better support vascular health:

Tai Chi – The flowing, meditative Chinese practice enhances blood vessel function while emphasizing breath and balance.

Reformer Pilates – Combining core strength, focus, and precise control, Pilates showed consistent improvements in endothelial function, the inner lining of arteries.

High-Intensity Interval Training (HIIT) – Short bursts of intense activity followed by rest effectively reduce arterial stiffness, especially in cooler environments.

Dr. David emphasized, “Blood vessels have a memory — and every workout helps them forget the damage of sitting all day.” Even short bouts of movement, like quick walks or climbing stairs, help, but more vigorous and longer sessions are key for vascular resilience.

Finding the Balance
The takeaway for fitness enthusiasts? Yoga remains valuable for stress relief, balance, and flexibility, but for heart health, it should be complemented with exercises that challenge the cardiovascular system.

Dr. David added, “Public health campaigns could emphasize that movement is medicine. Sitting is the new smoking — silent, sneaky, and stealing years from your arteries.” Incorporating a mix of yoga and more intensive workouts can make heart-healthy routines accessible and culturally adaptable for a wider population.

Mindful movement like yoga provides mental clarity, reduces stress, and improves flexibility, but to truly protect your heart and arteries, you may need to add Pilates, Tai Chi, or HIIT to your weekly routine. For those striving for longevity and cardiovascular resilience, yoga alone is not enough — a balanced mix of exercise is the prescription for a healthier heart.