Physical Fitness

Improve Arthritis with Qigong

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Improve Arthritis with Qigong

 

By John M. de Castro, Ph.D.

 

“Qigong techniques are simple and do not need to be carried out precisely to bring about its great benefits. Qigong practice is known for preventing disease, strengthening immunity and producing better health and well-being. However it is under-appreciated, even in China, that Qigong therapy can be effective for relieving pain and treating arthritis.” – Kellen Chia

 

Arthritis is a chronic disease that most commonly affects the joints. There are over 100 different types of arthritis. Depending on the type of arthritis symptoms may include pain, stiffness, swelling, redness, and decreased range of motion. It affects an estimated 52.5 million adults in the United States. It is associated with aging as arthritis occurs in only 7% of adults ages 18–44, while 30% adults ages 45–64 are affected, and 50% of adults ages 65 or older. The pain, stiffness, and lack of mobility associate with arthritis produce fatigue and markedly reduce the quality of life of the sufferers. Arthritis can have very negative psychological effects diminishing the individual’s self-image and may lead to depression, isolation, and withdrawal from friends and social activities Arthritis reduces the individual’s ability to function at work and may require modifications of work activities which can lead to financial difficulties. It even affects the individual’s physical appearance. In addition, due to complications associated with rheumatoid arthritis, particularly cardiovascular disease, the lifespan for people with rheumatoid arthritis may be shortened by 10 years.

 

It is obvious that there is a need for a safe and effective treatment to help rheumatoid arthritis sufferers cope with the disease and its consequences. Increasing exercise has been shown to increase flexibility and mobility but many form of exercise are difficult for the arthritis sufferer to engage in and many drop out. But all that may be needed is gentle movements of the joints. Qigong or Tai Chi training are designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. They have been shown to have many physical and psychological benefits, especially for the elderly. Because They are not strenuous, involving slow gentle movements, and are safe, having no appreciable side effects, they are appropriate for an elderly population. So, it would seem that Qigong or Tai Chi practice would be well suited to treat arthritis in seniors.

 

In today’s Research News article “Qigong Exercise and Arthritis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5750595/ ), Marks reviewed and summarized the published research on the effectiveness of Qigong practice for the treatment of arthritis. He found that Qigong practice produced significant improvements in the musculoskeletal system including increased strength, joint flexibility, posture, balance motor function, and motor coordination, and improvements in quality of life and cognitive function. In addition, the research reported decreased pain, fatigue, and blood pressure and improved immune function, metabolic function, circulation, aerobic capacity, and reduced falls, improved psychological health, mood, and sleep.

 

These are impressive results. Scientific research suggests that Qigong practice produces  widespread improvements in mental and physical health in arthritis sufferers. In addition, it is inexpensive, convenient, appropriate for individuals of all ages and health condition and is safe to practice, making it an almost ideal treatment for the symptoms of arthritis.

 

So, improve arthritis with Qigong.

 

“Qigong focuses on relaxing the body, which over time, allows the joints and muscles to loosen up, improving the circulation of fluids and blood. The practice focuses on rebuilding overall health and strengthening the spirit, while encouraging one to change the way one looks at life in general, and at the illness affecting you.” – 1MD

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Ray Marks. Qigong Exercise and Arthritis. Medicines (Basel) 2017 Dec; 4(4): 71. Published online 2017 Sep 27. doi: 10.3390/medicines4040071

 

Abstract

Background: Arthritis is a chronic condition resulting in considerable disability, particularly in later life. Aims: The first aim of this review was to summarize and synthesize the research base concerning the use of Qigong exercises as a possible adjunctive strategy for promoting well-being among adults with arthritis. A second was to provide related intervention directives for health professionals working or who are likely to work with this population in the future. Methods: Material specifically focusing on examining the nature of Qigong for minimizing arthritis disability, pain and dependence and for improving life quality was sought. Results: Collectively, despite almost no attention to this topic, available data reveal that while more research is indicated, Qigong exercises—practiced widely in China for many centuries as an exercise form, mind-body and relaxation technique—may be very useful as an intervention strategy for adults with different forms of painful disabling arthritis. Conclusion: Health professionals working with people who have chronic arthritis can safely recommend these exercises to most adults with this condition with the expectation they will heighten the life quality of the individual, while reducing pain and depression in adults with this condition.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5750595/

Improve Physical Condition in Dialysis Patients with Tai Chi

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By John M. de Castro, Ph.D.

 

“One of the best features of tai chi and qi gong is that they can be adapted to fit just about any fitness level. The gentle flowing low-impact movements are easy on your joints if you have arthritis. You can even do them seated or in a wheelchair if needed.” – Jodi Helmer

 

End-stage renal disease (ESRD) is a serious and all too common medical problem that results from a total and permanent failure of the kidneys. As a result, the body retains fluid and harmful wastes build up. Treatment, usually dialysis, is required to replace the work of the failed kidneys. Kidney dialysis uses a machine to filter harmful wastes, salt, and excess fluid from your blood. This restores the blood to a normal, healthy balance. Without dialysis or a kidney transplant the ESRD patient cannot survive It is estimated that ESRD occurs in more than 650,000 patients per year in the United States and is increasing by 5% per year. Those who live with ESRD are 1% of the U.S. Medicare population but account for 7% of the Medicare budget. Worldwide there are an estimated 2 million ESRD patients.

 

End-stage renal disease (ESRD) is frequently accompanied by a number of other serious diseases, such as cardiovascular disease and diabetes. Making matters worse is the fact that ESRD patients are most often sedentary. Moderate exercise, by improving cardiovascular performance and lowering insulin resistance, can be very helpful in preventing or coping with these comorbidities. But, great care must be used with exercise for the compromised ESRD patients.

 

Tai Chi training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It has been shown to have psychological and physical benefits particularly for the elderly. Because it is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for individuals with compromising conditions such as ESRD. So, it would seem that tai chi practice would be well suited as an exercise for dialysis patients.

 

In today’s Research News article “Evaluation of Exercise Tolerance in Dialysis Patients Performing Tai Chi Training: Preliminary Study.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1337845682906021/?type=3&theater

or see summary below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4980525/

Dziubek and colleagues provided dialysis patients with tai chi training for 60 minutes, twice a week for 6-months. They were closely monitored during all sessions for blood pressure. Heart rate was also measured to insure it was maintained at 50% or less of the maximal heart rate appropriate for the patients age. At the beginning and end of training a 6-minute walk test was performed on a treadmill and a stress test for oxygen uptake was performed on an exercise bicycle.

 

They found that after tai chi training the patients walked significantly further and reported less fatigue on the 6-minute treadmill walk and lasted longer on the bicycle stress test with no differences in heart rate or blood pressure. Hence, tai chi training appeared to improve the physical condition of the patients. It should be noted that there wasn’t a comparison condition or control group. So, it is not known if the patients would have improved without training and if other forms of exercise might be superior. Further research is needed to clarify these issues. The results though show that tai chi training is a safe and effective exercise for ESRD patients on dialysis. This is important as the exercise is needed to help maintain the health of these compromised patients.

 

So, improve physical condition in dialysis patients with tai chi.

 

“Tai chi is often described as “meditation in motion,” but it might well be called “medicationin motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems.” – Harvard Health Blog

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Dziubek, W., Bulińska, K., Kusztal, M., Kowalska, J., Rogowski, Ł., Zembroń-Łacny, A., … Woźniewski, M. (2016). Evaluation of Exercise Tolerance in Dialysis Patients Performing Tai Chi Training: Preliminary Study. Evidence-Based Complementary and Alternative Medicine : eCAM, 2016, 5672580. http://doi.org/10.1155/2016/5672580

 

Abstract

Introduction. Patients with end-stage renal disease (ESRD) have poor physical performance and exercise capacity due to frequent dialysis treatments. Tai Chi exercises can be very useful in the area of rehabilitation of people with ESRD. Objectives. The aim of the study was to assess exercise capacity in ESRD patients participating in 6-month Tai Chi training.

Patients and Methods. Twenty dialysis patients from Wroclaw took part in the training; at the end of the project, 14 patients remained (age 69.2 ± 8.6 years). A 6-minute walk test (6MWT) and spiroergometry were performed at the beginning and after 6 months of training.

Results. After 6 months of Tai Chi, significant improvements were recorded in mean distance in the 6MWT (387.89 versus 436.36 m), rate of perceived exertion (7.4 versus 4.7), and spiroergometry (8.71 versus 10.08 min).

Conclusions. In the ESRD patients taking part in Tai Chi training, a definite improvement in exercise tolerance was recorded after the 6-month training. Tai Chi exercises conducted on days without dialysis can be an effective and interesting form of rehabilitation for patients, offering them a chance for a better quality of life and fewer falls and hospitalisations that are the result of it.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4980525/

 

Improve Fitness in Visually Impaired Children with Yoga

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yoga visual impairment2 Mohnaty

By John M. de Castro, Ph.D.

 

“As those of us with good vision can imagine, the loss of something that helps the function of our body and mind can cause a lot of stress, depression, anxiety and sleep deprivation. Well, guess what has been proven to help those who can see with the similar symptoms? Yep, yoga.” – Julie Phillips-Turner

 

Visual impairment is quite common among children and adolescents. “According to the 2014 American Community Survey, there are approximately 543,893 children with vision difficulty in the U.S. According to the 2014 ACS, there are 261,413 girls and 282,480 boys under the age of 18 that have vision difficulty in the U.S.” – American Foundation for the Blind. Due to the impaired vision and its impact on movements and physical activities, the visually impaired children generally have lower fitness levels, including deficits in muscular strength and balance.

 

Yoga practice has been found to improve muscular strength and balance in adults with visual impairment. In today’s Research News article “Yoga Practice Increases Minimum Muscular Fitness in Children with Visual Impairment.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1285660018124588/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4699502/

Mohnaty and colleagues examine the effectiveness of yoga practice to improve muscular strength in 9-16-year old children. They randomly assigned students at a school for the blind to either a yoga practice group or a wait-list control group. The yoga practice consisted of breathing exercises, loosening practices, postures, relaxation and meditation and was practiced for 60 minutes, 5 days per week for 16 weeks. The wait-list control group participated in a vocational training program instead of yoga practice.

 

The students were assessed before during and after the 16-week practice period with the Kraus-Weber test of muscular fitness which includes assessments of abdominal with psoas muscles, upper abdominal without psoas muscles, lower abdominal with psoas muscle, upper back muscles, lower back muscles and back and hamstrings. the Kraus-Weber test is a pass or fail test and if the student failed on any of its six components then they were considered as failing the whole test. They found that by the end of the 16-week practice period that the yoga group had significantly fewer failures of the Kraus-Weber test than the control group. Before practice only 12.2% of the children in the yoga group passed the test. But, by the end of the practice period 97.6% of the children passed while only 64.1% of the control group passed.

 

The study provides clear evidence that practicing yoga can improve muscular fitness in visually impaired children. This is important as the lack of fitness has health consequences for the children and can lead to increased levels of falls and injuries. In addition, yoga practice is known to be safe and to have a wide variety of physical and psychological benefits.

 

So, improve fitness in visually impaired children with yoga.

 

“It’s hard at first, and then they get it. We use the edge of the mat for alignment during the practice. We also do the same sequence of poses each week, which does a lot of work on the floor, and some standing poses, including tree pose. The key is to go slowly and use ujaii breath to help center their weight, and stabilize while keeping their attention inward.” Pam Jeter

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Mohanty, S., Venkata Ramana Murty, P., Pradhan, B., & Hankey, A. (2015). Yoga Practice Increases Minimum Muscular Fitness in Children with Visual Impairment. Journal of Caring Sciences, 4(4), 253–263. http://doi.org/10.15171/jcs.2015.026

 

Abstract

Introduction: Muscle strength, a component for balance, gait and functional mobility is vital for children with visual impairment. Yoga has frequently been demonstrated to improve physical and mental fitness in children. This study aimed to assess the effect of 16 weeks yoga training on muscular fitness in children with visual impairment.

Methods: This was a wait-listed two-armed-matched case–control study. Eighty (41 yoga, 39 control) visual impairment students of both genders aged 9-16 years matched on age, gender and degree of blindness were assessed at pre, mid (after 8 weeks) and post (after 16 weeks) yoga intervention using the Kraus-Weber test.

Results: The percentage of students passed in yoga group were 12.2%, 43.9% and 68.3% whereas percentages in the control group were 23.1%, 30.8% and 30.8% in pre, mid, and post tests respectively. McNemar test showed significant differences between pre and mid, mid and post in the yoga group while those parameters were not significantly different in the control group. Yoga therapy seemed to have considerable benefits for the children’s muscular fitness.

Conclusion: The study suggests that yoga have considerable benefits for improvement of fitness level in children with visual impairment and may be recommended as and effective, alternative, inexpensive low risk training activity option for them.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4699502/

 

Improve Physical Well-being with Bikram Yoga

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Yoga Bikram Hewett2

“My system works, as long as people let me do my job my way. It is not just the sequence, it is how you do it: the timing, the mirrors, the temperature, the carpet. But if people only do it 99% right, it is 100% wrong. When someone tries to mess with it, the people won’t get the yoga benefits.” – Bikram Choudhury

 

Yoga practice has been shown to improve physical well-being (see http://contemplative-studies.org/wp/index.php/category/contemplative-practice/yoga-contemplative-practice/). But, there are a large number of different types of yoga practice including Ansura, Ashtanga, Bikram, Hatha, Hot Yoga, Iyengar, Jivamukti, Kripalu, Kundalini, Prenatal, Restorative, Viniypga, Vinyasa, and yin. One problem with the research on yoga effects is that different researchers use different types of yoga. So, it is difficult to compare results. In addition, the studies do not establish the relative effectiveness of each type of yoga.

 

Bikram Yoga is somewhat unique in that it employs a set sequence of 26 poses (asanas) and two breathing exercises. It is practiced in a heated environment (105°F, 40.6°C, 40% humidity) and there is a unique programmed instructional dialogue. The hot environment is thought to soften the muscles making them more pliable and loosen the joints making them more flexible allowing the practitioner to go deeper into poses. The sweating that occurs is thought to help remove toxins and impurities.

 

In today’s Research News article “The Effects of Bikram Yoga on Health: Critical Review and Clinical Trial Recommendations”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1137653292925262/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609431/

Hewett and colleagues review the published research on the effectiveness of Bikram Yoga on physical well-being. They report that in terms of physical fitness, Bikram Yoga increases lower body range of motion, balance, isometric dead-lift strength, isometric maximal voluntary contraction, total hip bone density, and balance compared to the control group. It appears to improve cardiovascular fitness, increasing carotid artery compliance and decreasing beta-stiffness, and HDL and total cholesterol. In overweight and obese practitioners Bikram Yoga improved a number of metabolic markers including blood lipids, insulin resistance, and glucose tolerance. Psychologically, this form of yoga appears to reduce perceived stress and increase mindfulness.

 

These are important findings suggesting that Bikram Yoga is effective in improving fitness, cardiovascular, health, and psychological well-being. The reviewed research studies were limited and did not investigate many other physical and mental parameters and did not investigate Bikram Yoga’s applicability to the treatment of diseases. Unfortunately, the research studies reviewed did not compare Bikram Yoga to other forms of yoga, so it is not known what if any of the reported benefits are specific to Bikram Yoga and which are in common with other practices. This review is an important first step in documenting the effects of Bikram Yoga which are shown to be widely beneficial. It is clear that much more research is warranted comparing the effects of the different forms of practice.

 

Regardless, the results are clear that you can improve well-being with Bikram Yoga.

 

“To sweat is to pray, to make an offering of your innermost self. Sweat is holy water, prayer beads, pearls of liquid that release your past. Sweat is an ancient and universal form of self healing, whether done in the gym, the sauna, or the sweat lodge … The more you sweat, the more you pray. The more you pray, the closer you come to ecstasy.”  – Gabrielle Roth
CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are available at the Contemplative Studies Blog http://contemplative-studies.org/wp/