qi gong - revive & balance
Introduction
So, what exactly is it?
Janke et.al (2010) provide a beautifully balanced explanation of Qi Gong in their excellent Review of Health benefits:
Qigong is, definitively, more ancient in origin than Tai Chi and it is the over-arching, more original discipline incorporating widely diverse practices designed to cultivate functional integrity and the enhancement of the life essence that the Chinese call Qi. Both Qigong and Tai Chi sessions incorporate a wide range of physical movements, including slow, meditative, flowing, dance-like motions. In addition, they both can include sitting or standing meditation postures as well as either gentle or vigorous body shaking. Most importantly, both incorporate the purposeful regulation of both breath and mind coordinated with the regulation of the body. Qigong and Tai Chi are both based on theoretical principles that are inherent to traditional Chinese medicine (TCM). This combination of self-awareness with self-correction of the posture and movement of the body, the flow of breath, and stilling of the mind, are thought to comprise a state which activates the natural self-regulatory (self-healing) capacity, stimulating the balanced release of endogenous neurohormones and a wide array of natural health recovery mechanisms which are evoked by the intentful integration of body and mind.
Lin et.al, (2022) In a meta review of 16 x RCT-based Qigong exercise studies found it to be advantageous for college students in terms of improving flexibility and cardiorespiratory endurance and alleviating depression and anxiety
Why is it relevant to masters athletes?
By middle age we have been emotionally, physically and misshaped by our own actions including catastrophic missteps and the broader social physical and evonomic environment we live in which we can readily argue is at best in a state of flux and more worryingly conflicted and dysfunctional.
We step into this vortex every day to a greater or less extent to make a living, make a difference and just be. It is not getting any easier. Safeguarding our internal emotional resilience, our immune system and homeostatic adaptability does not always mean " going harder" , loading up on wearable tech and duping our bodies into simulating the performance levels of 25 year olds. Evidence points us toward a path where we need to consider a better balance of exercise types to deliver on these safeguards to our health, wellbeing and performance. QiGong is one such modality.
Qigong meditation is an ancient Chinese healing practice that combines controlled breathing, gentle movement, and meditation to promote good mental, physical, and spiritual health. In Traditional Chinese Medicine (TCM), poor health is the result of blocked energy that flows through the twelve meridians – or sections – of the body. Thus, qigong is believed to promote health by allowing your energy, or qi, to flow through the body.
Qigong is popular in China for exercise, recreation, relaxation, preventative medicine,physical and mental healing and martial arts training
It will seem very, very tame to those who are used to sprinting, lifting and gung hoing their way to fitness. Research and thousands of years of use point to its effectiveness so bear with the trials and transition of incorporating it into your daily regime. Give it 12 weeks of daily exertion before passing judgement.
Janke et. al summarised their meta review research findings as follows
Current research suggests a favorable effect on bone health for those practicing Tai Chi or Qigong. For masters women this is an important consideration when looking to incorporating daily exercise routines into osteo protective aprroaches to health.
The preponderance of studies on cardiopulmonary outcomes show that Qigong and Tai Chi are effective compared to inactive controls. This is salient when having a break from the game and training - a mild maintenance activity to slow degradation.
Many studies indicate that Qigong and Tai Chi hold great potential for improving QOL in both healthy and chronically ill patients.
Exercise self-efficacy and the ability to better manage stress are enhanced relative to inactive control groups for those who participate regulalry in Qigong and Tai Chi.
The bane of living in the 2020's; anxiety and depression, show fairly consistent responses to both Tai Chi and Qigong, especially when the control intervention does not include active interventions such as exercise.
Immune function and inflammation are closely related, and are often assessed using a variety of blood markers, particularly certain cytokines and C-reactive protein. Interleukin-6, an important marker of inflammation, was found to be significantly modulated in response to practicing Qigong, compared to a no-exercise control group.
This modulation effect is important to consider when dealing with heavy training and or study-work loads concurrently. To recover fully and coaxing your body into a healthy state of homeostasis so it can adapt, it is helpful to safeguard your imune system. QiGong assist in this gently, what you need to do is employ it consistently as a daily ritual.
Recently, Yang et.al (2023) added to the body of knowledge when using Qi Gong as an intervention for stroke patients. The researchers found Qigong exercises improve the quality of life in stroke patients and have positive effects on the coordination of limb extremities and balance function.
Curated Video Content
Program Basics
What follows is a straight up curation of better communicated, not overly complex movement-based instructional videos. These have been organised at least for this first article around stress management and breathing and exercises targeting liver and spleen qi stagnation.
Breath and Energy
Spleen &Liver Meridians
References
Jahnke, Roger, Linda Larkey, Carol Rogers, Jennifer Etnier, and Fang Lin. 2010. “A Comprehensive Review of Health Benefits of Qigong and Tai Chi.” American Journal of Health Promotion: AJHP 24 (6): e1–25.
Lin, Jianping, Yi Fang Gao, Yue Guo, Ming Li, Yuxiang Zhu, Ruoshi You, Shaoqing Chen, and Shizhong Wang. 2022. “Effects of Qigong Exercise on the Physical and Mental Health of College Students: A Systematic Review and Meta-Analysis.” BMC Complementary Medicine and Therapies 22 (1): 287.
Yang, Huixin, Baolong Li, Lin Feng, Zhonglou Zhang, and Xiaolei Liu. 2023. “Effects of Health Qigong Exercise on Upper Extremity Muscle Activity, Balance Function, and Quality of Life in Stroke Patients.” Frontiers in Neuroscience 17 (July): 1208554.
