What is Qigong?

Qigong, known as an important component of traditional Chinese culture, originated in ancient China.

Health Qigong is often referred to as a Mind Body Exercise (MBE) or meditative movement. Health Qigong uses a series of easy to learn repeatable physical movements, which requires the interaction of breathing and concentration. 

Qigong has three areas of focus: body (posture and movement) focus, breath (respiratory) focus, and mind (meditative) focus. These three focus areas are integrated into one MBE of Qigong. 

Other types of MBE include Taichi and Yoga. Research conducted internationally in Asia, Europe, Australia, and North America show that when qigong is practised regularly, noticeable health benefits can occur.

Based on traditional Qigong practices - there are 4 sets of practice forms, specifically aimed at health improvement. These are Yi Jin Jing (易筋经), Wu Qin Xi (五禽戏), Liu Zi Jue (六字诀) and Ba Duan Jin (八段锦). 

The movements in Yi Jin Jing emphasises on turning, bending, extending, pulling and drawing of the muscles, bones and joints (especially those of turning, bending and extending of the spine). These actions are characterised by elegant, natural and smooth movements in good taste, and combines softness with strength.

 

The movements in Wu Qin Xi (Frolics of Five animals) imitates the actions of animals based on the habits of the tiger, deer, bear, monkey and bird, while representing the spirit of the "five animals". It simulates the power of the tiger, the ease and comfort of the deer, the steadiness and calmness of the bear, the dexterity of the monkey, and the agility of the bird.

The practice of Liu Zi Jue (the art of expiration in producing six different sounds) is a traditional exercise of health promotion, practised through the art of expiration.
The six characters in Liu Zi Jue form a whole entity, and each of them is independent as well, and may be practised separately. The respiration and pronunciation practice are taken up with simple actions of Qigong.

Lastly, popular with the masses for its movements which are simple and easy to learn, Ba Duan Jin (eight excellent movements) embodies the essences of different schools and preserves the formed movements and style. The characteristics of movements of Ba Duan Jin are gentle, slow, smooth, unfolding and elegant.

Benefits of Practising Qigong

Practising Qigong can help to:

  • Slow down the rate of bone loss

  • Improve aerobic fitness

  • Improve immune function

  • Enhance balance and reduce risk of falls

How To Get Started

To meet the recommendation of at least 150 to 300 minutes of moderate-intensity aerobic activity and 2 times strength activity weekly, you may consider including Qigong into your fitness routine. This activity is suitable for different fitness levels (low to moderate intensity).

Caution: If you have an existing medical condition, consult your doctor before you start your Qigong exercise session.

If you’re interested to try Qigong, you may book a session with HPB using your Healthy 365 App or check out People’s Association’s website to sign up with a community centre.

References

  1. Bobby H.P. .Ng, Hector W.H. Tsang (February 2009). Psychophysiological outcomes of health qigong for chronic conditions: A systematic review. Retrieved June, 2021 from https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1469-8986.2008.00763.x

  2. Henz, D., & Schöllhorn, W. I. (2018). Temporal courses in EEG theta and alpha activity in the dynamic health Qigong techniques Wu Qin Xi and Liu Zi Jue. Frontiers in psychology, 8, 2291.2. Henz, D., & Schöllhorn, W. I. (2018). Temporal courses in EEG theta and alpha activity in the dynamic health Qigong techniques Wu Qin Xi and Liu Zi Jue. Frontiers in psychology, 8, 2291.

  3. Lin, H., Wan, M., Ye, Y., & Zheng, G. (2023). Effects of Baduanjin exercise on the physical function of middle-aged and elderly people: a systematic review and meta-analysis of randomized controlled trials. BMC complementary medicine and therapies, 23(1), 38.

  4. Guo, G., Wang, Y., Xu, X., Lu, K., Zhu, X., Gu, Y., ... & Fang, M. (2024). Effectiveness of Yijinjing exercise in the treatment of early-stage knee osteoarthritis: a randomized controlled trial protocol. BMJ open, 14(3), e074508.

  5. National Center for Complementary and Integrative Health. (2022). Qigong: What you need to know. https://www.nccih.nih.gov/health/qigong-what-you-need-to-know