A solitary figure moves slowly and gracefully in the early morning mist swirling underneath the live oak trees down by the River in Savannah, Georgia. His movements are relaxed, yet demonstrate a controlled power. His posture is upright but not stiff; he glides over the dew-covered grass of the park in a way that resembles a gentle ballet.
You think you are watching a young man but as you draw nearer, you see that he is much older than you expected. He must have good genes you think to yourself. When finally you speak to him and inquire, you learn that he lives with spinal arthritis (ankylosing spondylitis), which is often a very painful and debilitating condition. Yet he moves easily and effortlessly. You're amazed to learn that he also lives with bipolar disorder class 2 and yet he smiles, jokes and speaks in a manner that demonstrates a joyful outlook on life.
Welcome to Fierce Qigong!
Qigong is often described as “meditation in motion,” but it might well be called “medication in motion.” Qigong is easy to learn and you can get started even if you aren’t in top shape or the best of health. In this low-impact, slow-motion exercise, you move through a series of stylized motions named for animal actions or martial arts moves. As you move, you breathe naturally (belly-breathing), focusing your attention — as in mindful meditation — on your body moving through the space around you.
You think you are watching a young man but as you draw nearer, you see that he is much older than you expected. He must have good genes you think to yourself. When finally you speak to him and inquire, you learn that he lives with spinal arthritis (ankylosing spondylitis), which is often a very painful and debilitating condition. Yet he moves easily and effortlessly. You're amazed to learn that he also lives with bipolar disorder class 2 and yet he smiles, jokes and speaks in a manner that demonstrates a joyful outlook on life.
Welcome to Fierce Qigong!
Qigong is often described as “meditation in motion,” but it might well be called “medication in motion.” Qigong is easy to learn and you can get started even if you aren’t in top shape or the best of health. In this low-impact, slow-motion exercise, you move through a series of stylized motions named for animal actions or martial arts moves. As you move, you breathe naturally (belly-breathing), focusing your attention — as in mindful meditation — on your body moving through the space around you.
Qigong differs
from other types of exercise in several ways. The movements are never forced,
the muscles are relaxed rather than tensed, the joints are not fully extended
or bent, and connective tissues are not stretched. Qigong can be easily adapted
for anyone, from athletes to people confined to wheelchairs or recovering
from surgery.
A typical qigong class
- Warm-up. Easy motions, such as shoulder circles, turning the head from side to side, or rocking back and forth, help you to loosen your muscles and joints and focus on your breath and body.
- Instruction and practice of qigong forms. Forms are sets of movements. Different styles require smaller or larger movements. A short form with smaller, slower movements is usually recommended at the beginning, especially if you’re older or have not been recently active in an exercise program.
- Self massage. Gentle smoothing, rubbing and tapping to "distribute" chi and relax the muscles and organs after completing the full set of movements.
No pain, big gains
Although
qigong is slow and gentle and doesn’t leave you breathless, it addresses the
key components of fitness — muscle strength, flexibility, balance, and, to a
lesser degree, aerobic conditioning. Here’s some of the evidence:
Muscle strength
In a 2006 study published in Alternative Therapies in Health
and Medicine, Stanford University researchers reported benefits of qigong
in 39 women and men, average age 66, with below-average fitness and at least
one cardiovascular risk factor. After taking classes in 12 weeks,
they showed improvement in both lower-body strength and upper-body strength.
In a
Japanese study using the same strength measures, 113 older adults were assigned
to different 12-week exercise programs, including qigong, brisk walking, and
resistance training. People who did qigong improved more than 30% in
lower-body strength and 25% in arm strength — almost as much as those who
participated in resistance training, and more than those assigned to brisk
walking.
Flexibility
Women in the 2006 Stanford study significantly boosted upper-
and lower-body flexibility as well as strength.
Balance
Qigong improves balance and, according to some studies, reduces
falls. Proprioception — the ability to sense the position of one’s body in space
— declines with age. Qigong helps train this sense, which is a function of
sensory neurons in the inner ear and stretch receptors in the muscles and
ligaments. Qigong also improves muscle strength and flexibility, which makes it
easier to recover from a stumble.
Aerobic
capacity
Qigong shows a beneficial effect on aerobic capacity in older individuals, and can enhance breathing efficiency during exercise due to the training effect of diaphragmatic breathing.
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