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Explore the physical and mental benefits of Tai Chi and Qi Gong with Meri Sehat. Prioritize holistic well-being.

Tai Chi And Qi Gong

Introduction

<p><strong>Disclaimer: </strong>While qigong and tai chi are relatively safe exercises, it&rsquo;s best to consult a doctor before trying any exercise program because they can cause or worsen an existing injury.<br />
&nbsp;</p>

<h5><strong>Peace Please?</strong></h5>

<p>Everyone is looking for peace, aren&rsquo;t they? Life these days is so superficial. It&rsquo;s either one extreme of the continuum or the other, nothing in between; everyone is either a narcissist or a depressed soul, a far cry from how the world used to be. So why not seek the old ways? You know, ways that made people believe that peace exists, that people can in fact lead happy lives, and that their minds can follow suit?<br />
&nbsp;</p>

<p>One of the ways to derive energy and strength from nature and constantly be mentally, physically, and spiritually upbeat is qigong.</p>

<p>Qigong, roughly translated to as &ldquo;the master of one&rsquo;s energy,&rdquo; is essentially a form of meditation that&rsquo;s been a part of Chinese heritage for centuries. It&rsquo;s a healing practice that combines the art of controlled breathing and gentle movement, two important concepts of traditional Chinese medicine (TCM).</p>

<p>According to TCM, poor health is due to blocked energy because, ideally, this energy should be flowing freely throughout the 12 meridians or sections of the human body. So, qigong has become famous in China as a form of exercise, as a recreational activity, and as preventative medicine, which people frequently indulge in to boost their physical and mental healing. Moreover, it is also used in martial arts training<sup><a href="#accordion">[3]</a></sup>.<br />
&nbsp;</p>

<p>Likewise, tai chi is another Chinese traditional exercise based in martial arts. It involves slow movements and deep breaths, and has proven to be beneficial for both physical and emotional wellbeing. For instance, it&rsquo;s shown to decrease anxiety and <a href="merisehat.pk/disease/depression">depression </a>in addition to cognitive improvements.</p>

<p>Tai chi is also helpful in chronic disease management, for example, in case of fibromyalgia or chronic obstructive pulmonary disease.<br />
&nbsp;</p>

<p>There are various ways to practise qigong, but it can be divided into two main categories: active qigong and passive qigong.</p>

<p>While the active variant uses controlled and relatively slower movements, the passive type involves staying still and calm breathing.<br />
&nbsp;</p>

<p>If you wish to practise qigong, you can do so yourself (i.e., practise it internally) or with the help of a therapist (i.e., practise it externally). The difference is that in external qigong, your therapist will be responsible to emit qi (energy) in order to promote healing, which is why you&rsquo;ll mostly come across people who prefer practising qigong themselves.</p>

<p>Regardless of the form you choose, remember, the goal of the meditation is to allow energy to flow freely through your body<sup><a href="#accordion">[3]</a></sup>.<br />
&nbsp;</p>

<ol>
	<li>
	<h5><span style="color:black"><strong>Active (Dynamic) Qigong</strong></span></h5>
	</li>
</ol>

<p>Active qigong, also referred to as Dong Gong, includes voluntary, active movement and breathing that enhances yang energy, which essentially means active energy, strength, and vibrancy in TCM.</p>

<p>Active qigong includes repetitive gentle and coordinated movements to promote your blood and lymphatic drainage, balance, muscle strength, and flexibility. Besides, it lets you enjoy a better awareness of your own body with respect to time and space, a phenomenon that&rsquo;s commonly referred to as proprioception.<br />
&nbsp;</p>

<ol start="2">
	<li>
	<h5><span style="color:black"><strong>Passive Qigong</strong></span></h5>
	</li>
</ol>

<p>While dealing with qigong, another term of interest that you&rsquo;ll come across is yin, which depicts passive energy, calmness, and gentleness.</p>

<p>Passive qigong primarily focuses on yin through body stillness and the mental extraction of qi energy. During practice, your body is not expected to move physically, but exert mentally in order to cultivate and channel your qi energy throughout the body.<br />
&nbsp;</p>

Understanding the Health Benefits of Tai Chi and Qi Gong

<ol>
	<li>
	<h5><strong>Better Balance</strong></h5>
	</li>
</ol>

<p>By making you practise controlled, slow movements qigong helps improve your proprioception, which in turn helps increase your balance, muscular strength, and flexibility. According to a 2020 study, 95 adults (aged between 51 and 96) were asked to practise qigong weekly for 12 weeks and the results showed that they had excellent improvement in their balance and gait.</p>

<p>It has been observed to improve balance in young adults as well. Another study of 30 people (aged between 18 and 25) recorded a 16.3% increase in stability scores after practising qigong for 8 weeks, whereas the control group showed no improvement<sup><a href="#accordion">[3]</a></sup>.<br />
&nbsp;</p>

<ol start="2">
	<li>
	<h5><strong>Anti-Anxiety</strong></h5>
	</li>
</ol>

<p>By means of meditation, controlled breathing, and gentle movements, qigong lowers your stress level and other symptoms of anxiety. Calm and controlled breathing instructs your body that there is no active threat involved and, thereby, activates your parasympathetic nervous system, also known as the &ldquo;rest and digest&rdquo; system.</p>

<p>Furthermore, it slows your body&rsquo;s stress response system called the hypothalamic&ndash;pituitary&ndash;adrenal axis. If you incorporate qigong into your daily or weekly practice, you&rsquo;ll automatically feel an improvement, a chance to lead a greater quality of life because of lesser stress, greater self-efficacy, and better physical health.<br />
&nbsp;</p>

<ol start="3">
	<li>
	<h5><strong>Improve Overall Fitness</strong></h5>
	</li>
</ol>

<p>Qigong is a gentle form of exercise and focuses on a calm, meditative breathing. So, even though you&rsquo;re &ldquo;exercising,&rdquo; your body is de-stressing and lowering your risk of chronic diseases. Besides promoting general health, qigong specifically lowers the risk of and alleviates the symptoms of type 2 diabetes and heart diseases.</p>

<p><br />
<strong>Note: </strong>It&rsquo;s not safe to rely only on alternative therapy. Always check with your doctor before trying any exercise, especially if you have cardiac issues or diabetes or are taking any meds. They&rsquo;ll help find the right programme for you<sup><a href="#accordion">[3]</a></sup>.<br />
&nbsp;</p>

<p>The basic principles of tai chi will introduce you once again to the laws of nature. Movements involved in tai chi are slow, smooth and graceful while the breathing is controlled; it helps you to be present in the moment.</p>

<p>According to TCM, modern life is extremely fast and unnatural, and tai chi takes you back to the slow phase of nature in order to recharge your mind and body. Given how many people enjoy this practice, it is believed that people actually crave this balance.<br />
&nbsp;</p>

<p>The principles of tai chi can be divided into 3 main sections namely<sup><a href="#accordion">[1]</a></sup>:</p>

<ol>
	<li>
	<h5><strong>Movement Control</strong></h5>

	<ul>
		<li>Tai chi movements are slow; therefore, they help you control your mind and body.</li>
		<li>Tai chi makes you resilient as you&rsquo;re pushing against resistance. It is generally described as imagining that the air around you is becoming denser or as if you&rsquo;re walking in water.<br />
		&nbsp;</li>
	</ul>
	</li>
	<li>
	<h5><strong>Body Structure</strong></h5>

	<ul>
		<li>The technique allows you to maintain an upright posture and studies have shown that a good posture helps strengthen your deep stabiliser muscles, which are responsible for supporting your spine.<br />
		&nbsp;</li>
	</ul>
	</li>
	<li>
	<h5><strong>Internal Components</strong></h5>

	<ul>
		<li>Tai chi loosens the joints. You learn to relax when you do tai chi, hence, you gently stretch your joints from within. Qi can only flow if there&rsquo;s no resistance and if your joints are not tensed. A non-tensed joint strengthens the internal ligaments and muscles which, in turn, enhances the joint function.</li>
		<li>You learn to develop a state of mental quietness or what the Chinese called Jing. You become more mindful of your present and your own self.<br />
		&nbsp;</li>
	</ul>
	</li>
</ol>

<p>There are various styles of tai chi, including: Chen, Yang, Wu, Hao and Sun. Interestingly, each one of these variants is named after the Chinese family that founded them. While all of them are based on the same principles, there are still some variations in terms of positioning, speed and force of movement<sup><a href="#accordion">[1]</a></sup>:<br />
&nbsp;</p>

<ol>
	<li>
	<h5><strong>Chen Style</strong></h5>
	</li>
</ol>

<p>Chen style is the oldest form, which is characterised by alternating fast and explosive movements with slow and gentle movements.<br />
&nbsp;</p>

<ol start="2">
	<li>
	<h5><strong>Yang Style</strong></h5>
	</li>
</ol>

<p>Yang is the most popular variant of tai chi which is practised today. It is characterised by gentle and large frame movements.<br />
&nbsp;</p>

<ol start="3">
	<li>
	<h5><strong>Hao Style </strong></h5>
	</li>
</ol>

<p>Hao emphasises on internal force, and is a relatively lesser-known style.<br />
&nbsp;</p>

<ol start="4">
	<li>
	<h5><strong>Wu Style</strong></h5>
	</li>
</ol>

<p>Wu, interestingly, is characterised by softness; it places great emphasis on targeting the incoming force with a forward leaning posture.<br />
&nbsp;</p>

<ol start="5">
	<li>
	<h5><strong>Sun Style </strong></h5>
	</li>
</ol>

<p>Sun, like its name, is characterised by great steps and a higher stance.<br />
&nbsp;</p>

<p>Tai chi should not be underestimated due to its slow and gentle movement and the fact that it does not leave you breathless. On the contrary, it encourages the key factors of fitness, such as muscle strength, flexibility, balance and, to some degree, aerobic conditioning as well<sup><a href="#accordion">[2]</a></sup>.<br />
&nbsp;</p>

<ol>
	<li>
	<h5><strong>Muscle Strength</strong></h5>
	</li>
</ol>

<p>Tai chi improves both the lower body and upper body strength and upon regular practice, it can be compared to resistance training and brisk walking. Even though you&rsquo;re not working with any equipment, any weight or resistance bands, the arm exercises involved in tai chi strengthen your upper body. Additionally, it strengthens both the lower and upper extremities along with the core muscles of the back and abdomen.<br />
&nbsp;</p>

<ol start="2">
	<li>
	<h5><strong>Flexibility</strong></h5>
	</li>
</ol>

<p>Tai chi can boost your body&rsquo;s flexibility along with building strength.<br />
&nbsp;</p>

<ol start="3">
	<li>
	<h5><strong>Balance</strong></h5>
	</li>
</ol>

<p>Tai chi is known to improve your balance and, on the basis of some studies, it&rsquo;s said to reduce falls as well. Proprioception naturally decreases with age; however, if you practise tai chi regularly, it will help you strengthen this sense.</p>

<p>As tai chi also improves your muscle strength and flexibility, it will get easier for you to recover from a stumble. Studies prove that tai chi training helps reduce your fear of falling down.<br />
&nbsp;</p>

<ol start="4">
	<li>
	<h5><strong>Aerobic Conditioning</strong></h5>
	</li>
</ol>

<p>It really depends on the speed and size of your movements, but tai chi can provide some aerobic benefits as well.<br />
&nbsp;</p>

<p><strong>Note:</strong> It&rsquo;s not safe to rely only on alternative therapy. Always check with your doctor before trying any exercise, especially if you have cardiac issues or diabetes or are taking any meds. They&rsquo;ll help you find the right program for you.<br />
&nbsp;</p>

Conclusion

<p>Do you want to move past listening to exaggerated news channels, gossiping, and eating things you know you will regret later? Well, if you are looking for a way out, consider the old ways.<br />
&nbsp;</p>

Key Takeaways

<ul>
	<li>Qigong is essentially a form of meditation that&rsquo;s been a part of the Chinese tradition since centuries. It&rsquo;s a healing practice that combines the art of controlled breathing and gentle movement.</li>
	<li>According to Traditional Chinese Medicine (TCM), poor health is due to blocked energy.</li>
	<li>Tai chi is also a Chinese tradition. This form of exercise is based on martial arts. It involves slow movements and deep breaths.</li>
	<li>There are various ways to practise qigong, but mainly it can be divided into two categories: active qigong and passive qigong.</li>
	<li>Regardless of the form of qigong you choose, your goal should be to let the energy flow freely through your body.</li>
	<li>Active qigong includes repetitive gentle and coordinated movements to promote your blood and lymphatic drainage, balance, muscle strength, and flexibility. It also enables you to have a better awareness of your own body with respect to time and space.</li>
	<li>Passive qigong primarily focuses on yin energy through body stillness and the mental extraction of qi energy.</li>
	<li>According to a 2020 study, 95 adults aged 51&ndash;96 practised qigong weekly for 12 weeks and the results showed that they had an excellent improvement in their balance and gait.</li>
	<li>Another study of 30 people aged 18&ndash;25 recorded a 16.3% increase in stability scores among the experimental group who practised qigong for 8 weeks, whereas the control group showed no improvement.</li>
	<li>Since qigong involves meditation, controlled breathing, and gentle movements, it helps lower down stress and symptoms of anxiety.</li>
	<li>Qigong also slows your body&rsquo;s stress response system called the hypothalamic&ndash;pituitary&ndash;adrenal axis.</li>
	<li>Qigong is considered a gentle form of exercise and focuses on a calm, meditative breathing.</li>
	<li>Qigong specifically lowers the risk of and improves the symptoms of type 2 diabetes and heart disease.</li>
	<li>According to TCM, modern life is extremely fast and unnatural, and tai chi takes you back to the slow order of nature to recharge your mind and body.</li>
	<li>Principles of tai chi can be divided into three main sections namely: movement control, internal components and body structure.</li>
	<li>There are five main styles of tai chi: Chen, Yang, Wu, Hao, and Sun.</li>
	<li>Tai chi boosts your body&rsquo;s flexibility along with strength.</li>
	<li>Tai chi improves strength in both the lower and upper body and upon regular practice, it can even be compared to resistance training and brisk walking.</li>
	<li>Tai chi improves your balance and, according to some studies, reduces falls as well.</li>
	<li>It really depends on the speed and size of your movements, but tai chi can provide some aerobic benefits as well.<br />
	&nbsp;</li>
</ul>