​What is Health Qigong?​

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

Health Qigong belongs to a class of physical activity, referred to by physical activity scientists as 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. 

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

Other types of MBE are Taichi, Sign-chi-do 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 Health Qigong

Practising Health Qigong:

  • ​Helps to slow down the rate of bone loss
  • Improves blood pressure
  • Improves immune function
  • Enhances balance
  • Decreases anxiety
  • Boosts self confidence
  • Suitable for all fitness levels (low to moderate intensity)

How To Get Started


In addition to your weekly moderate or vigorous intensity aerobic and strength activities, you may consider including Health Qigong into your fitness routine at least 2 times a week for added health benefits

Caution: If you have an existing medical condition, consult your doctor before you start your Health 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

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