Slow, easy exercise developed thousands of years ago could help YOU
What if I told you that a slow, easy exercise developed thousands of years ago could help your physical and mental health? Oh, and it can help with diabetes, high blood pressure, obesity and other diseases. Would you do it?
Curious? The exercise is qigong, pronounced “chi gong,” was developed in China thousands of years ago as part of traditional Chinese medicine. But while this is an ancient exercise, it's longevity in the health world and research-proven benefits should make you consider looking into it... no matter your age.
And, if you are a woman Veteran, you will be able to try it at the 2024 Promoting Our Women Warriors all-day event in Casper, Wyoming, on Saturday, Aug. 3. (click on the link for details on the event.)
But I've never heard of qigong
While it may be thousands of years old, many people have never heard of qigong. However, the more commonly known practice of tai chi is actually a form of qigong. Both are mind-body practices that target the energy of the body, traditionally called “qi” (pronounced “chee”), via focused breath and movements. However, there are some differences in how they are practiced.
The movements of qigong are similar to tai chi in that they are slow, intentional, and coordinated with breath and/or focused attention. One difference is that qigong postures are often performed standing in place or even while standing still.
That doesn't sound like it would really work. Veteran Brian Bittings was skeptical too
If you've never done qigong, tai chi, or any other traditional program focus on "energy" it can be easy to write it off.
"Do you ever just wake up and you're still tired?"
Army Veteran Brian Bittings, who served during Operation Desert Storm, suffered with severe depression and chronic fatigue. He didn't think qigong would do anything for him... but as he said, "After the first session, I was a believer." Please consider spending 3 minutes to hear Brian's experience at https://www.youtube.com/watch?v=X1itA9rjkWs
How can tai chi and qigong benefit my health?
More research has focused on tai chi, but practicing either tai chi or qigong will likely have the same benefits. Below are some examples of how tai chi and qigong may help anyone in many different areas.
Moving the Body
- Balance
- Fall risk
- Physical fitness and muscle strength
- Flexibility
- Quality of life
- Osteoarthritis and rheumatoid arthritis, two causes of joint pain and stiffness
- Blood pressure
- Cholesterol levels
- Promoting the ability to exercise in people with chronic heart failure
- Bone density (osteoporosis)
- Immune system health
- Quality of life in people with cancer
- Chronic pain
- Fibromyalgia symptoms
- Asthma and Chronic Obstructive Pulmonary Disease (COPD), including chronic
bronchitis and emphysema
Personal Development
Tai chi and qigong may help people with their personal and work lives. Research points to
tai chi improving self-confidence, self-esteem, and one’s ability to achieve their goals.
These practices can make people feel like they have “come home”—like they have comfort
in body, mind, and spirit. This supports personal development.
Food & Drink
Tai chi may affect people’s eating habits. By connecting with their body, people become
more in tune with feelings of hunger and/or thirst. They also begin to notice which foods
and drinks make them feel the healthiest. This may be why studies have found tai chi
improves blood sugar control.
Recharge
By using gentle exercise, healthy breathing, and deep relaxation, tai chi helps people sleep
better. A recent study showed that tai chi improves sleep quality in healthy people as well
as those with chronic diseases.
Family, Friends, & Coworkers
In the early morning, people gather in public parks throughout China to practice tai chi and
qigong. In other parts of the world, students gather to learn and practice together. This
kind of group activity can lead to healthier relationships with family, friends, and
coworkers. Research has shown that connecting with others promotes health.
Spirit & Soul
The beauty of practicing tai chi comes from the graceful, flowing movements that spiral
through the body. With dedication, students of tai chi begin to know this flow as an
integration of body, mind, and spirit. Through continued practice, tai chi allows for clear
insight into what gives a person a sense of meaning and purpose.
Power of the Mind
Tai chi and qigong help people relax. They are great options for stress reduction. Studies
have shown that these exercises improve depression, decrease negative thoughts, decrease
anxiety in children with attention problems, lower stress levels, and improve thinking.
How do I start practicing tai chi or qigong?
Tai chi and qigong are generally considered safe exercises, though some people may experience minor muscle aches and pains from using muscles that haven’t been exercised for a while. Therefore, it is important to listen to and care for your body when doing these movements. As with any activity, check with your health care team if you have any concerns.
If you'd like to give it a try, check out this short, 11-minute video from our teammates at Central Arkansas VA Healthcare System: https://youtu.be/UZraDqoyy_I?si=k01obp52b3pAjwZA
Or this 14-minute video from our teammates at the Memphis VA: https://www.youtube.com/watch?v=Km_uiYtkfSk
Want to learn more?
Check out the American Tai Chi and Qigong Association search engine for information about tai chi and qigong. Many community health facilities offer classes in one or both of these, so consider checking them out in your area.
https://www.nccih.nih.gov/health/tai-chi-and-qi-gong-in-depth
http://americantaichi.org/resources.asp
Source information
Content from this material was taken from a VA-produced Whole Health document which includes references to the research supporting statements. It is located at https://www.va.gov/WHOLEHEALTH/veteran-handouts/docs/IntroTaiChiQigong__Final508_07-25-2019.pdf