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vincewillard-1971 · 10 months ago
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What Is Qigong
What is qigong and how does it work?
Qigong, pronounced "chi gong" was developed in China thousands of years ago as part of traditional Chinese medicine. It involves using exercises to optimize energy within the body, mind, and spirit, with the goal of improving and maintaining health and well-being. Qigong has both psychological and physical components and involves the regulation of the mind breath, and body's movement and posture.
In most forms of qigong:
•Breath is slow, long, and deep. Breath patterns may switch from abdominal breathing to breathing combine with speech sounds.
•Movements are typically gentle and smooth, aimed for relaxation.
•Mind regulation includes focusing one's attention and visualization.
Dynamic (active) qigong techniques primarily focused on body movements, especially movements of the whole body or arms and legs. Meditative (passive) qigong techniques can be practiced in any posture that can be maintained over time and involve breath and mind exercises, with almost no body movement.
Is Qigong the same as Tai chi?
Tai chi originated as an ancient martial art, but over the years it has become more focused on health promotion and rehabilitation. When tai chi is performed for health, it is considered a form of qigong and involves integrated physical postures, focused attention, and controlled breathing. Tai chi is one of the hundreds of forms of qigong exercises that was developed in China. Other forms of qigong include Baduanjin, Liuzijue, Hu Yue Xian, Yijin Jing, and medical qigong.
Can qigong reduce pain?
The research on qigong's role in pain in conflicting. Three reviews from 2018 and 2019 that looked at only a small number of studies suggested that qigong may help to decrease pain in community-dwelling older adults (160 participants), neck pain (525 participants), and musculoskeletal pain in people 15 to 80 years old, (1,787 participants). But a 2020 review that included 5 studies (576 participants) found conflicting results on qigong's pain-reducing effects for low-back pain.
Can Qigong help older adults?
The number of qigong studies that have included older adults is limited. Two 2019 reviews looked at the effects of qigong on the physical and psychological health of older adults. Some of the results were positive, suggesting a potential benefit of qigong for older adults.
•The first review considered 13 studies with a total of 1,340 community-dwelling older adults with chronic disease and found that qigong had a significant positive effect on quality of life but not on depressive symptoms.
•The second review looked at 14 studies of 1,282 older adults with depressive symptoms, fraity, or chronic illness. Seven of the studies were also evaluated in the first review, so there was some overlap. This second review found that qigong helped improve physical ability and may have positive effects on depression, balance, and functioning (the ability to do normal, everyday activities). But the researchers noted that more methodologically sound randomized controlled trials (studies in which participants are randomly assigned to an intervention group and control group) are needed to determine the efficiency of qigong on physical and psychological health in older adults.
Can qigong help help prevent falls?
A 2019 survey of reviews found sufficient evidence to support qigong for balance training and fall prevention. When compared to more traditional Interventions, qigong was found to have similar and sometimes better effects.
Will qigong help with knee osteoarthritis?
There is only amount of research on qigong's effect on knee osteoarthritis:
•A 2020 review looked at 7 studies (424 total participants), but only 3 of the studies were adequately designed. The review found that qigong improved pain, stiffness, and physical function more than a waiting list control or a health education intervention. Because the evidence was weak, however, the authors said that qigong cannot be recommended until high-quality studies are done.
•Clinical practice guidelines published in 2017 by Ottawa Panel (an international group of researcher methods experts who develop evidence-based clinical practice guidelines) recommend using a tai chi qigong program for improving quality of life in people with knee osteoarthritis. The program includes 60 minute classes twice a week for 8 weeks. The guideline authors, however, based their recommendation on only one small high-quality study. They said that more evidence is needed to make stronger recommendations. The guideline authors suggested that the tai chi qigong program might also be beneficial for pain relief and improve physical function.
Can qigong help to manage symptoms in people with cancer?
•A 2019 review included 7 studies on qigong and/or tai chi, with a total of 915 people with different types of cancer. Most of the studies involved 60-minute sessions two sessions two to three times a week for 6 to 12 weeks. Qigong significantly improved symptoms of fatigue and sleep quality. Though not statistically significant, qigong and tai chi had positive effects on anxiety, stress , depressive symptoms, and overall quality of life. The authors of the review indicated that more high-quality studies with longer follow-up periods are needed before definitive conclusions can be made.
•A 2017 review that looked at only qigong included 22 studies of 1,751 people with various cancers. Four of the studies were also in the 2019 review noted above. The review found that using qigong was promising for managing physical and psychological symptoms related to cancer and its treatment.
Can qigong improve cognition and memory?
Only a small amount of research has been done on qigong effect on cognition and memory.
•A 2020 review that included 13 studies of 893 people with mild cognition impairment suggested that qigong improved cognition and memory after 3 and 6 months of practice. The qigong programs included 40- to 60-minute sessions three to six times per week. The benefits from qigong were similar to the benefits combined cognitive-physical programs and other physical exercises. None of the studies follow up with participants afterwards,so the long-term effects of qigong are still difficult to predict. Also, it's not clear whether qigong provides benefits for mild cognitive impairment resulting from all causes-such as stroke, diabetes, and older age-or only some causes.
•A 2019 review looked at the effects of meditation, tai chi, qigonh, yoga on cognition in adults 60 years of age and older. The review included 9 studies of qigong (about 650 participants), of which 3 studies were also in the 2020 review. Qigong was found to improve cognition and memory, but only when at least one of the following was true: the length of the program was longer than 12 weeks, exercise frequency was three to seven times per week, or the duration of each exercise sessions was 45 to 60 minutes.
Can qigong help with mental health in substance use disorders?
A 2020 review of 4 studies involving 593 individuals with substance use disorders found that qigong appeared to have a more positive effect on reducing anxiety than medication or no treatment. The review also found that qigong led to significant improvement in depressive symptoms when compared to no treatment. Because the studies were small and not high quality, the authors indicated that more rigorous research is needed to provide reliable evidence.
Can qigong help people who have COVID-19?
The amount of research on qigong for COVID-19 is extremely limited. One 2021 review looking at the role of traditional Chinese medicine in COVID-19 indicated that qigong has not been well investigated as a treatment for COVID-19 and that there is a lack of high-quality evidence from well-designed randomized controlled trails
Another 2021 review looking at complementary therapies and COVID-19 listed only two very small studies on qigong, totalling 49 participants. The studies suggested that qigong improved physical activity, perceptions of difficult breathing, quality of life, and some measures of inflammation in the body, but the studies were not randomized controlled trials.
The 2021 reviews did not include a small randomized controlled trial of 128 participants hospitalized with severe COVID-19 in China. This study found that adding a rehabilitation programs of acupressure therapy and qigong exercises to standard care shortened hospital stays and improve lung function and symptoms such as shortness of breath and cough. Data were collected only while participants were in the hospital, which averaged 20.8 days for participants receiving standard care and 18.5 days for participants receiving the added rehabilitation program.
A 2020 review indicated that there are few studies on the effects of qigong on the acute of respiratory infections in general.
Is qigong safe?
Qigong appears to be safe form of activity. Many studies have indicated no negative side affects in people practicing qigong, including people with chronic disease and older adults. A review of adults with neck pain included studies that found that qigong and other exercise groups had similar side effects, which occurred in less than 10 percent of the adults and included muscle pain, soreness, and headache.
Is it safe to do qigong during pregnancy?
There is no research on the safety of qigong during pregnancy and extremely limited research on practicing qigong while pregnant. Pregnant women should talk wit their health care providers before starting qigong. Pregnant women may need to avoid or modify some qigong movements.
A small 2010 study of 70 healthy pregnant women in Korea found that adding a qigong-like practice to routine prenatal care resulted in several benefits: greater maternal/fetal interaction (a mother's behaviors that set the stage for mother-child bonding before birth, such as gentle exercises, reading books out loud, or talking to the unborn child), fewer material depressive symptoms, and reduce material discomfort. The intervention, called Qi exercises, involved physical postures ( various stretching, strengthening, and balance exercises done while standing, sitting, or lying down), breathing techniques, meditation. Women in the intervention group attended two 90-minutes sessions weekly. Certain practices that were contraindicated during a given period of pregnancy were avoided. There was no mention of adverse effects among any of the pregnant women during the study.
What kind of training, licencing, or certifications do qigong instructors need to practice?
Qigong instructors don't have to be licensed, and the practice isn't regulated by the Federal Government or individual states. There's no national standards for qigong certification. Various qigong organizations offer training and certification programs-with differing criteria and levels of certification for instructors.
Tips To Consider
•Don't use qigong to postpone a health care provider about medical problems.
•Ask about the training and experience of the qigong instructor you're considering.
•Take charge of your health-talk with your health care providers, about any complementary health approaches you use. Together, you can make shared, well-informed decisions.
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becomingmeg · 3 months ago
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perfect morning routine 💗
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1. wake up early (5:30-6:30 am): start the day off with waking up early to make your mornings feel less rushed.
2. hydrate (5 minutes): drink a glass of water to kickstart your metabolism and rehydrate after a night’s sleep.
3. yoga (10-15 minutes): a short yoga session can help loosen muscles and improve blood flow.
4. meditation (5-10 minutes): practicing deep breathing to center your mind and reduce stress for the day ahead.
5. exercise (20-30 minutes): moderate workouts like a jog, bodyweight exercises, or cycling to boost your energy levels and release endorphins.
6. healthy breakfast (20 minutes): aim for a balance of protein, fiber, and healthy fats. (if you take daily vitamins, do it after having breakfast)
7. shower/skin care (15-20 minutes): refresh yourself and do your skincare routine.
8. daily intentions/scheduling (5 minutes): write and/or vocalize your priorities or goals for the day. you can use a calendar or a journal. this will help you with getting all important things done.
all 8 steps do not need to be done every day but consistency brings the best results!! this routine will leave you feeling energized with a clear mind to start the day!!
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here-comes-the-moose · 4 months ago
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Crosshair to Omega: Remember kid, every day is leg day when you’re running from your problems.
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brixdoll · 1 month ago
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My vibe this month
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slayingdotfit · 5 months ago
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Namaste in your Lane 🌞
Tri-Blend comfy T shirt --- > Slaying.fit 💪
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alwaysactually · 6 months ago
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umineko is in fact the most piece of media ever
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butchscientist · 6 months ago
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as someone who's learning to have a healthy relationship with exercise in their mid-20s one thing that's been so deeply ingrained in me is that exercise means suffering and it feels like a revelation to learn that it doesn't have to be that way. growing up with PE exams taught me that the way to do exercise was to push my body as far as it possibly could, because if i wasn't doing that and i didn't do well enough on the test it meant i wasn't trying hard enough.
i thought there was something wrong with me because i never understood the "exercise makes you feel good" thing - to me exercise meant hating every second of it, being completely exhausted and nonfunctional for the rest of the day, and then being in pain for the next couple of days. and if i mentioned that to people they always said "you get used to it" or "you just need to do it for a while to up your strength/endurance" and nobody ever told me "maybe you're pushing yourself too hard".
now i'm learning that "cardio" doesn't have to mean "run so hard that you feel like you can barely breathe and might throw up" and "feeling the burn" can mean "do a manageable exercise that's just hard enough that you feel it a little" and not "you have to do the hardest setting you can without your muscles literally giving out, if you're not in significant pain the whole time it isn't real exercise". "building up strength and endurance" can mean "do things that are manageable but slightly challenging, over time what is manageable but slightly challenging will increase" instead of "do something that feels absolutely horrible over and over until it stops feeling as bad".
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patricafitness · 1 year ago
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Yoga & Exercise Follow for more information and tips
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immortal-lov3r · 1 year ago
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self care ˚ʚ♡ɞ˚
what exactly is self care?
self care: the practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress. (googles version)
self care: self care is something that originates with you, makes you feel better and spiritually brings you closer to yourself. (my version)
self care could be a way of making yourself feel better, starting new habits, setting a new goal, and learning to love yourself. self care should be originated by you, not someone or something you see online. "the answer to your problem is never going to be someone else telling you what to do" - Dr Pooja Lakshmin, The real self care.
ideas of what to do for self care:
daily movement- going on a walk, doing some exercise, pilates, yoga are all great ways to boost moods and keep you productive.
meditation- meditation is a great way of embracing your inner self and keeping calm.
start a journal and journal everyday- journalism is a great way to achieve goals, reduce stress, and overall become a better version of yourself. ( i can give journal prompts is wanted ⊹˚. ♡)
read a good book!- i know this might sound a little nerdy or boring but reading is a great way to bust boredom and learn new things ( i can give book recommendation for different topics ⊹˚. ♡)
give yourself a positive affirmation everyday- this will improve your positive thoughts and self esteem.
do a face mask- find one for your skin type and put it on, they feel so nice and refreshing!
remember: "the answer to your problem is never going to be someone else telling you what to do"
thats all for now, thank you for reading!
-sophie xoxo
if you would like any requests put them in my ask me anything <3
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thepersonalwords · 5 months ago
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Breath is the finest gift of nature. Be grateful for this wonderful gift.
Amit Ray, Beautify your Breath - Beautify your Life
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yogalotusflow · 2 months ago
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Morning yoga flow
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ravenkings · 2 years ago
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i really wish mental health discourse wasn’t divided into the two polarities of: “everything you do and say and every way you behave is completely valid bc you have ~~✨trauma✨~~” and “there’s nothing wrong with you, mental illness is an invention of big pharma to sell pills, stop whining and just go for a walk”
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chicagognosis · 5 months ago
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The Master Jesus, more than just embodying a figure to worship or to follow, represents something very deep within our consciousness. This is why in our Gnostic studies we explain the physical personages of the past, from diverse religious traditions, came to represent principles. They lived in their flesh and bone a state of being that we need to cultivate. Therefore, Christ as the human individual represents in us the principle of the inner Christ, our inner divinity, that light which can shine within the depths of our very heart, to illumine the mistakes of our past and the state of our suffering.
Our focus today is to learn how to develop that principle in us, to understand what it means psychologically, and to know how to apply methods to develop greater insight in our daily life, especially in terms of how we approach problems, how we cultivate virtue, and also how we conquer vice.
We will learn how to awaken, develop, sustain, and expand the intelligence of the heart, the wisdom of the heart, the ability to understand, very deeply, how to negotiate and navigate the great crises that are afflicting our contemporary humanity.
We will also learn that the heart must learn to balance the mind if what we really seek is genuine peace.
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norskefashiongirl · 5 months ago
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Just another angle :P
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srisrisriddd · 5 months ago
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Movement Exercises Are For The Body Health Mindfulness Stillness Is For The Mental Health - Dr Devang H Dattani
Good Morning
Quote / Poem / Poetry / Quotes Of 
Bhagwan Sri Sri Sri
Doctor Devang H Dattani
Infinite SriSriSri DDD
Posted By TheBlissCity DDD Team
See The Media Photo Video For
Quoteoftheday
God Morning
#mental health , #bliss , #TheBlissCity , #philosophy , #mindfulness , #DrDevangHDattani , #nature , #awareness , #InfiniteSriSriSriDDD , #quotes , #life , #art , #zen , #awakening , #quote , #spiritual , #photography , #Video , #meditation , #psychology , #poem , #poetry , #motivation , #inspiration , #quoteoftheday , #love , #words , #thoughts , #joy , #pun , #enlightenment , #waterfall , #mountain , #consciousness , #movement , #stillness , #exercise , #body , #health , #fun , #video meme
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arataka-reigen · 5 months ago
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I cant focus enough to read anything lately and it is making me so depressed because last year i managed to beat my reading block, and this year i fell right back into it
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