Qigong is an ancient Chinese practice based on Traditional Chinese Medicine (TCM) that has been around for about 4,000 years. According to TCM, illness is a result of stagnant or blocked energy flow(what we know as “Qi”). In fact, the literal translation of Qigong is “to work with Qi.” Qigong uses a combination of stances, movements, sound, meditation, and breathing patterns to restore and promote the healthy Qi flow. Once the Qi flow is strong, the body can begin it’s healing process.
There are many different styles, schools, and methods of Qigong. The movements and postures are not designed to burn calories or increase your heart rate. Qigong is a martial art that helps your circulation, balance, posture and alignment. Even though Qigong is great for the young, the old, beginners, and people with health conditions, elite athletes will also benefit as they improve their balance and muscle control.
Qigong is low impact, the stress on the joints and muscles is minimal. However, your core, glutes, back, and leg muscles will also get a workout. Qigong will improve your flexibility and your body weight and movements will help you to build strength.
According to Cleveland Clinic, Integrative Medicine Specialist Yufang Lin, MD, Qigong can reduce stress while helping you to achieve optimal body function. Dr. Lin sites studies showing that Qigong improves balance, reduces the symptoms of depression, decreases anxiety, as well as having positive effects on cardiovascular and bone health. Other studies site decreased blood pressure and cholesterol.
One study mentioned by Dr. Lin, showed that after practicing Qigong for four months, 64 people with chronic fatigue disorder noticed better mental functioning and less fatigue. A little note: the increase was found in people who practiced it regularly and consistently. According to Dr. Lin,several studies found that Qigong had a noticeable impact on immune functioning. Because of the pandemic, we have come to appreciate the importance of having a strong immune system.
Unfortunately, most studies done on Qigong haven’t been high quality. Here are several:
In a 2016 review, researchers found evidence that Baduanjin (a popular type of Qigong) can improve balance, blood pressure, heart rate, hand grip strength, and flexibility of the torso.
A 2017 review and meta-analysis of 22 studies (1,200 participants) on the benefits of Qigong (and Tai Chi)for cancer survivors found correlations with improved depression, fatigue, and sleep difficulties. Qigong may help improve mental health because it activates the parasympathetic nervous system, which induces rest and relaxation.
A study from 2019 involved 72 office workers with low back pain. Half practiced 6 weeks of Qigong while the other half did not. The Qigong participants reported reduced low back pain. Another 2019 study showed that Qigong offers pain relief, however, the authors felt that more research is necessary.
A 2020 paper demonstrated that several Qigong breathing techniques may strengthen respiratory muscles, improve the immune system, and reduce stress and inflammation. It may also be a viable complementary therapy for older adults who aim to reduce their risk of developing COVID-19.
Best of all, Qigong requires no special training or equipment, very little space, and 10 minutes a day is enough time to reap some of the amazing health benefits. Plus, Qigong’s slow, purposeful movements are easy for most people and can be easily modified. In fact, many Qigong movements can be done in a chair or even a bed.
Really, there is no excuse for not giving it a try! So stand up, or just get comfortable in a chair, and get started today!
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