Improve the Physical and Psychological State of the Elderly with Qigong Exercise
By John M. de Castro, Ph.D.
“Qi Gong is an excellent form of exercise for Seniors because of its gentle and soothing nature, anyone can do Qi Gong, regardless of age, ability, flexibility, or activity level! It is also significantly effective in improving balance, relieving pain, encouraging mobility and reducing stress.” – Exercise to heal
The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our mental abilities (cognition) which decline with age including impairments in memory, attention, and problem solving ability. It is inevitable and cannot be avoided. An encouraging new development is that mindfulness practices such as meditation training can significantly reduce these declines in cognitive ability. In addition, it has been found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue.
Qigong is gentle and safe mindfulness practice. It is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. It is inexpensive to administer, can be performed in groups or alone, at home or in a facility, and can be quickly learned. In addition, it can be practiced in social groups. This can make it fun, improving the likelihood of long-term engagement in the practice. So, Qigong practice would appear to be an almost ideal gentle mindfulness training and light exercise to improve physical and psychological health in aging individuals.
In today’s Research News article “Acute Physiological and Psychological Effects of Qigong Exercise in Older Practitioners.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902057/ ), Lin and colleagues recruited practitioners of Chinese Bioenergy Qigong who were between the ages of 50 to 70 years. They were measured before and after a Qigong practice session for skin conduction, heart rate, anxiety, and overall health.
They found that after the single Qigong practice session there was a significant increase in skin conductance and heart rate and a significant decrease in anxiety. This suggests that there was an improvement in cardiovascular function and the practitioners psychological state after a single session of Qigong practice.
This study was a simple pre post comparison of the physical and psychological state of aging experienced practitioners after a single Qigong practice session. As such conclusions are severely limited. But, they do provide a glimpse at the short-term effects of Qigong practice that may underlie its long-term effectiveness. Indeed, the observed acute effects are in line with those observed over the long term, with Qigong practice improving cardiovascular function and the psychological state after practicing over a number of months. These effects are particularly important for the health and well-being of aging populations.
So, improve the physical and psychological state of the elderly with Qigong exercise.
“qigong exercise helps the body to heal itself. In this sense, qigong is a natural anti-aging medicine.” – Qigong Institute
CMCS – Center for Mindfulness and Contemplative Studies
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Lin, C. Y., Wei, T. T., Wang, C. C., Chen, W. C., Wang, Y. M., & Tsai, S. Y. (2018). Acute Physiological and Psychological Effects of Qigong Exercise in Older Practitioners. Evidence-based complementary and alternative medicine : eCAM, 2018, 4960978. doi:10.1155/2018/4960978
Qigong is a gentle exercise that promotes health and well-being. This study evaluated the acute physiological and psychological effects of one session of qigong exercise in older practitioners. A total of 45 participants (mean age, 65.14 years) were recruited. Meridian electrical conductance, State-Trait Anxiety Inventory (STAI), heart rate variability (HRV), and Short Form 36 (SF-36) were evaluated and compared before and after one session of qigong exercise. The results revealed that the electrical conductance of all meridians, except spleen and bladder meridians, increased significantly (p < 0.05). Compared with baseline values, upper to lower body ratio and sympathetic/vagal index were significantly improved and closer to 1 (p = 0.011 and p = 0.007, resp.). STAI-S and STAI-T scores decreased significantly (p < 0.001 and p = 0.001, resp.). The RR interval of HRV decreased significantly (p = 0.035), a significant positive correlation was observed between kidney meridian electrical conductance and SF-36 physical scores (r = 0.74, p = 0.018), and a positive correlation was observed between pericardium meridian electrical conductance and SF-36 mental scores (r = 0.50, p = 0.06). In conclusion, one session of qigong exercise increased meridian electrical conductance, reduced anxiety, and improved body and autonomic nervous system balance. These findings provide scientific evidence for acute physiological and psychological effects of qigong exercise in older practitioners.