An across-the-board review of 77 randomized controlled trials (RCTs) on Qigong or Tai Chi interventions finds these exercise routines offer a number of exercise routines offer a number of significant physical and mental health benefits. Of the studies analyzed 27 considered psychological symptoms, 23 looked at falls and related risk factors, 19 looked at cardiopulmonary effects and 17 evaluated quality of life.
Other included studies looked at bone density, physical function and immune function.
There were 6,410 participants in these studies which were conducted between 1993 and 2007. Participants' average age was 55, and for studies that looked at balance, 80 was the average age.
Authors Roger Jahnke, Linda Larkey, Carol Rogers, Jennifer Etnier and Fang Lin say that the review provides consistent significant evidence for
- bone health,
- cardio-respiratory fitness,
- physical function,
- balance,
- quality of life,
- fall prevention and
- psychological benefits
from the practice of Tai Chi and Qigong.
Prof Shin Lin of the Center for Integrative Medicine at the University of California, who was not involved in the review, explained that Qigong is a "very general term to describe exercises that will enhance qi flow or balance. Qigong combines "qi" for energy and "gong" for work or exercise. Tai Chi is a more specific form of exercise that focuses on a series of 24 to 108 movements.
Simplified routines that were used in these RCTs have proven quite effective in health enhancement suggesting that complicated routines are unnecessary except for cultural or artistic purposes.
Journal Reference
Jahnke R, Larkey L, Rogers C, Etnier J, Lin F. A Comprehensive Review of Health Benefits of Qigong and Tai Chi. American Journal of Health Promotion. 2010; 24(6): e1-e25.
CLICK HERE for an introduction to the 18 movements of Tai Chi Qigong
It is recommended that beginners train under an experienced instructor. Dan Stefan stays in Adelaide, South Australia.If you are in Klang, join us every Tuesdays and Fridays, 8.30pm at the courtyard of Hin Hua Secondary School, Persiaran Raja Muda Musa, Klang.
CLICK HERE for directions.
Are there any special precautions for Tai Chi or Qigong?
Both Tai Chi and Qigong are gentle exercises with few risks. However, if you are older, have a health condition, or have not exercised in a long time, tell your health care provider if you want to try either of these practices. Think of both as complements to Western medicine, and not replacements for it.
In general, use caution if you are pregnant or if you have a joint problem or severe osteoporosis. It is best to not do Tai Chi and Qigong right after eating, if you are very tired, or if you have an active infection.
Randomized controlled trial: (RCT) A study in which people are allocated at random (by chance alone) to receive one of several clinical interventions. One of these interventions is the standard of comparison or control. More details HERE
Taiji and Qi Gong are indeed good for general health.
ReplyDeleteYou have to master the cordination of breathing and body movement to ensure optimum circulation of blood and qi to ensure good health and hence longetivity.