Comparative Analysis of Hatha Yoga and Aerobic Exercise on Cardiovascular Health in Middle-Aged Adults

Abstract

Cardiovascular disease (CVD) has a large and steadily increasing global burden, greatly increasing both morbidity and mortality worldwide. With an estimated 17.9 million deaths per year, CVDs continue to be the largest cause of death, contributing almost 32% of all deaths annually. Middle-aged adults (40–65 years) worry often about cardiovascular disease (CVD) because it is one of the main causes of ill health at this age. This growing concern has prompted extensive evaluations of Yoga’s clinical and physiological effects, especially in relation to the cardiovascular system. Therefore, the study examined and compared how Hatha Yoga and aerobic exercise improve cardiovascular health, using 42 peer-reviewed studies from 2000 to 2024. Blood tests after exercise recorded higher VO₂ max by 15 to 25%, lower LDL cholesterol by 10 to 18% and enhanced flow-mediated dilation (FMD) by 8 to 12% which all reflect improved endothelial function. Resting blood pressure improved by 7–12 mmHg for systole and 5–8 mmHg for diastole in response to Vinyasa Yoga. In comparison, Hatha Yoga improved HRV indices (RMSSD, HF power) by 18–25%, as well as reduced systolic blood pressure by 5–10 mmHg. Overall, cholesterol and triglycerides went down not much more than 7%, yet HDL levels rose by at least 3%. The resting heart rate reduced by about 4–7 beats per minute, so there was clear improvement in parasympathetic activity. The study found that a strategy combining running and yoga would enhance cardiovascular health and help reduce stress. It is difficult to compare research due to variable protocols and lack of data collected over the long term. For this reason, future trials need to follow the same 12-24-week approach with samples more than 100 participants. Specially designed exercise routines may give the best results for guarding the heart health of middle-aged adults.