For years, yoga has been praised as a go-to workout for improving flexibility, calming the mind, and strengthening the body. A new study suggests it might not be as effective as other types of exercise when it comes to one key area of health: your blood vessels.
Researchers from the University of Sharjah reviewed multiple studies comparing yoga to more traditional forms of exercise. They found that while yoga does offer some cardiovascular benefits, structured workouts such as Pilates, Tai Chi, or interval training tend to deliver better results for vascular health, the body’s system of arteries and veins that keeps blood flowing efficiently.
Yoga and other workouts: what the study reveals
The research analyzed data from randomized controlled trials and other studies involving sedentary adults. The focus was on vascular function, the ability of blood vessels to expand and contract to support healthy circulation. Poor vascular function is linked to hypertension, blood clots, and heart disease.
According to co-author Dr. Leena David, a medical imaging specialist and lecturer at the University of Sharjah, the flexibility of blood vessels is much like that of a garden hose. “If they stiffen, the risk of heart attacks and strokes increases“, she explains. “Our study shows that structured exercise keeps those hoses flexible, while yoga provides some benefits but not as reliably”.
Dr. David says that while yoga can be helpful, particularly for middle-aged and older adults, it doesn’t consistently improve vascular function in younger or more sedentary people. The findings are especially relevant given that about 300 million people practice yoga worldwide, and more than 620 million live with cardiovascular disease.
Health habits that support strong arteries
That doesn’t mean you should roll up your yoga mat for good. The study’s authors stress that movement in any form is beneficial, especially for those who spend long hours sitting. However, they recommend combining yoga with more vigorous or sustained activity to improve circulation and strengthen the cardiovascular system. Here are some habits and types of exercise that can help keep your blood vessels resilient:
- Incorporate brisk movement daily. Walking, cycling, or swimming for at least 30 minutes a day helps maintain vascular elasticity and lowers blood pressure.
- Try resistance or strength training. Lifting weights or using bodyweight exercises improves muscle tone and supports blood flow.
- Add intervals. Short bursts of high-intensity movement—like sprinting or stair climbing—stimulate vascular function more effectively than steady exercise alone.
- Limit sitting time. Even standing up and stretching every 30 minutes can counteract some of the vascular effects of prolonged sitting.
- Combine yoga with cardio. Keep your yoga practice for flexibility and stress relief, and pair it with walking or light jogging to support heart health.
Dr. David describes prolonged sitting as “the new smoking—silent, sneaky, and stealing years from your arteries”. She adds that “movement is the perfect antidote“. Yoga remains a valuable form of exercise that supports mental balance, joint mobility, and stress reduction, but when it comes to vascular health, it may need a stronger partner. The researchers suggest integrating it with other fitness routines rather than replacing it.