Meet Our Team. Stress impacts all areas of our life from our mental and physical health to our relationships and ability to be productive. Qigong is known more for its moving postures, but also includes static postures and meditation. The guidance, tools, and support you need to transition to a happier and more productive lifestyle. You can click on any of the following links to jump to a benefit lower on this page: Qigong Loosens the Muscles and Builds Power; Qigong Strengthens the Organs; Qigong Improves Cardio-pulmonary Function Type: Primary Research . Most important, though, are the physical and mental benefits that tai chi can provide. The support of his peers has encouraged him to try things he would not try alone in therapy. It’s an umbrella term, and under it you will find scores of other distinct styles and routines. Joann is a senior who was injured as a child resulting in paralysis on her right arm and leg. The National Qigong Association (NQA) categorizes these training paths in two categories: personal and clinical. She began qigong with me in her 60s. Much of the press uses the term Tai Chi as it is better known. She participated in qigong for an hour a week, and was able to regain her shoulder mobility to raise her arms above her head. Affordable membership plans for independent aging. - Bruce Frantzis, Qigong for Seniors Anti-Aging Benefits of Qigong by Kenneth Sancier, Ph.D. Qigong for the Elderly "This report shows that regular qigong practice could relieve depression, improve self-efficacy and personal well being among elderly persons with chronic physical illness and depression" The Wise Owl Gazes Backward works the entire spine and helps loosen stiff muscles and relieve pinched nerves. She was told her blood pressure was normal again and she would not need medication. After reading my writing of top 15 health benefits of qigong exercises, I hope that you have got the most helpful and effective information about qigong. Pronounced as “chi-gung”, Qigong is an ancient Chinese technique based on meditation, controlled breathing, and guided movements.. An improved immune system, relaxation, reduced stress, and better concentration are just a few of the many reasons why Qigong is such an attractive healing method. His doctor encourages him to do the qigong to help prevent pneumonia. This makes Qigong an ideal physical exercise for seniors. Many hospitals, community centers, retirement settings, YMCAs and social service agencies now offer Qigong and Tai Chi. It is gentle on the joints keeping them healthy and mobile. Other more traditional exercises do not involve the meridian system used in acupuncture nor do they emphasize the importance of adding mind intent and breathing techniques to physical movements. Qigong can potentially strengthen the immune system of seniors. Yoga, Qigong, and Tai chi are all very beneficial to health and wellness. Health: This is qigong practice on an individual or personal level. He uses qigong as part of his therapy program. Regardless of the tests being done, participants in tai chi groups seem to unanimously report feeling better and less anxious. Two examples of health qigong are. Many health care professionals recommend Qigong as an important form of alternative complementary medicine. 1. Qigong practice itself, is a very enjoyable activity that is fun, brings people together, gives them something to do (a very common problem for many elderly). of Aging He is showing good improvement. She regained movement in her arm enough to reach above her head, pull and push, and grasp items with the hand. Many people from my classes have come back years later to tell me what a difference qigong has made for them in their life. When Qigong baduanjin, a form of qigong, was practiced for twelve weeks, MRI imaging showed an increase in gray matter in the brain of older adults, according to a study published in the Journal of Alzheimer’s Disease. To get more useful information, you can visit to our main Mind & Body page. Here are some research findings that support qigong for seniors: As we age, we become vulnerable to certain stressors due to changes in life—the loss of a loved one, loneliness, relationships with children, unstructured time, or a chronic disease. One Response to Paula’s Story: Qigong For Seniors, Part 2 Michael April 12, 2017 at 4:08 pm Reply I do Lee Holden’s Qigong for Seniors and while there’s no Dragon stance in that exercise regime, I can only echo the benefits of regular Qigong practice mentioned, i.e. LEARN MORE, Meet the trusted professional advocates who help you navigate your future. Qigong is being widely propagated in the senior community as an effective strategy for helping keep seniors in their homes longer. Seniors are at risk of developing sarcopenia—the loss of muscle due to aging. The most common benefit is feeling calmer and more relaxed. Qi Gong exercises led by Dr. Adeline Ge in an educational video presented by the National Center for Complementary and Alternative Medicine, NIH. Try This Sample Morning Qigong to Invigorate Your Body, Your Email (Will Not be Published) (required). According to a press release, the Chinese believed that the practice of Qigong had “great physical, mental and even spiritual benefits.” However, for the Western world, it was not enough that this practice had stood the test of time; it needed scientific evidence. Examples are Flowing Stillness and the Small Universe. Studies have shown benefits for depression, stress management, and self-efficacy. It’s low impact and gives people with limited mobility a chance to improve their balance, range of motion and coordination. Qigong stimulates the body to begin to heal itself, and can work at the gene and cellular level. Paula is an adult with cerebral palsy who had almost no movement in her affected arm and contractures in her hand. Harvard’s Women’s Health Watch 5/7/09 newsletter discusses the health benefits of tai chi. Internal qi is developed by individual practice of qigong exercises. According to the NQA, the category involves a certified professional who would “teach prescriptive Qigong exercises and/or meditations which are based upon a variety of diagnostic and assessment systems to restore health and wellness.”. Anxiety decreased and depression improved in participants engaged in qigong. Various studies have examined the impact of Qigong on the autonomic nervous system (ANS), which acts largely unconsciously and regulates bodily functions such as our heart rate, respiratory system, and urination. In class, we had a table behind her and a chair in front of her to help her keep her balance. She regained significant use of that arm and hand again, and has maintained that level of movement for five years now. While watching TV to tending the garden, seniors … The word Qigong (Chi Kung) is made up of two Chinese words. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Why? The National Council on Aging is strongly promoting Qigong and Tai Chi to help people live longer and healthier lives. It also controls how we respond to stress, danger or anything life threatening. Tom had back and knee pain. He sometimes gets angry and lashes out at staff. Bill was 86 when he first heard about the benefits of Pilates for seniors and came to see us – four years ago. We have listed 8 benefits of Qigong for information below. There are thousands of different forms and styles of Qigong and hundreds of Qigong exercises. Qigong has existed for thousands of years in China. It is so simple and easy to do, yet so effective in reducing stress and improving health. Proprioception is the ability to sense the position of one’s body in space, it can decline with age. Today I'm going to be discussing Qigong for seniors and how it can be used for regulating stress as we get older. Because stress decreases the body’s white blood cells that help fight off diseases, it serves as immune booster for seniors who tend to be prone to infection, such as the cold or flu virus during the winter. She could move her shoulders with a much wider range of motion. These changes can be  significant in the prevention of Parkinson disease, Alzheimer’s, chronic depression, insomnia and drug addiction. Each path differs based on focus, intention and methodology. The Benefits of Practicing Qigong and Tai Chi. Though Qigong is a much older practice, the two practices are similar in their slow meditative movements. In just eight weeks, her hip was pain free and she walked without the walker. Which scenario is most similar to you? When these three aspects of our being are integrated, it encourages a positive outlook on life and helps eliminate harmful attitudes and behaviors. Clinical: A practice where the teaching of self-cultivation and clinical applications are intertwined throughout a curriculum wherein clinical abilities develop as personal cultivation evolves. According to the studies and researches done more than 50 percent of the elderly people who started qigong after 60 years of age have noticed tremendous health improvements such as: Relaxing of the meridians and functions of the body Darryl Manning The Flowing Motion Bridgeport, CT * * * * * While there's scope for more rigorous research on tai chi's health benefits, studies have shown that it can help people aged 65 and over to reduce stress, improve posture, balance and general mobility, and increase muscle strength in the legs. She has so proud when she beat me in our tug of war competition with her hand and arm. He is working with his physical therapist to regain function. Some practices: increase the Qi, circulate it, store it, or use qi to cleanse and heal the body. says the US Dept. Qigong can potentially  help  prevent memory loss. She did qigong once a week for a year, and was able to improve her balance so much it was no longer a concern for her. Gong, pronounced gung, means accomplishment, or skill that is cultivated through steady practice. Benefits have included weight loss, better sleeping at night, decreased pain, increased mobility, improved memory, reduced back, feet and knee pain, improvements in breathing, arthritis, multiple sclerosis and fibromyalgia. Register for a no obligation, educational online presentation. Qigong and tai chi are recognized in the healthcare community for their therapeutic benefits. Since Qigong focuses on relaxing the body and mind, it helps seniors to manage stress more effectively. Its various training paths allow you to personalize it based on your physical, mental and/or spiritual needs. Sue loves the guided visualization at the end of class. There are a multitude of benefits of qigong. Qigong “slows the aging process!” say researchers at Harvard Medical School by stimulating the “relaxation response” in the body. According to a study called ‘The 65+ Population in Israel: Statistical Abstract 2016’, during the year 2015, seniors consisted of … She practiced “Walking on Clouds” lifting her foot twelve inches off the ground, and was able to improve her normal walk to lift her foot several inches off the ground, reducing her risk of falling. She walked with a shuffle not lifting her feet. Read more stories at real success stories at the end of this chapter. Improvements in heart health such as reduction in blood pressure were evident in participants. “The relaxation response alters the expression of genes involved with processes such as inflammation, programmed cell death and how the body handles free radicals – molecules produced by normal metabolism that, if not appropriately neutralized, can damage cells and tissues.” says Dr Herbert Benson, Mind/Body Medical Institute, Harvard Medical School. Tai chi and qi gong may ease fibromyalgia pain and promote general quality of life. (April 2005 NCOA News Release)  Research on Qigong and Tai Chi has shown a significant impact on lowering high blood pressure, and preventing falls in seniors. Below is a list of some of the reasons why qigong is so effective as an exercise for our modern times. Qigong can “reverse the cumulative effects of stress on the body” by stimulating the relaxation response. Nate had stroke a few months ago. She came up to me to tell me she was still doing qigong everyday and it made a huge difference in how she felt. Tai chi, a form of Chinese martial arts that focuses on slow, controlled movements. of breath qigong for seniors suffering from VCI or dementia.Objectives: For seniors with VCI, the study aimed to compare the benefits of... Read Summary. But, unlike Tai chi, Qigong is nonmartial and easier to perform than its kin. The relaxation response is the body’s healing mode. This field is for validation purposes and should be left unchanged. Reported benefits have included increased general health and well being, reduced levels of stress, and a brighter and more balanced outlook on life's possibilities. Yoga is more known for its static postures but includes moving postures (e.g. It appears to be helpful for most chronic medical conditions. Qigong To Prevent Injuries To Joints, Bones, and Ligaments. “Gong,” which means cultivating, is the discipline of nurturing this energy. She practiced “Walking on Clouds” lifting her foot twelve inches off the ground, and was able to improve her normal walk to lift her foot several inches off the ground, reducing her risk of falling. The longer these telomeres, the longer our life span. As much of Qigong teaches better balance, it can also help people to move their joints without locking them and turn without straining any muscles. Qigong for Seniors “The ancient Chinese Technique of Qigong is a great way to tap into our natural energy and, in turn, combat the aging process. A variety of highly trusted sources are encouraging seniors to practice qigong and tai chi. Personal cultivation is a very broad category involving self-discovery and self-care. In studies by medical researchers, this form of exercise addresses common age-related conditions such as chronic pain, loss of balance and stress. Less cortisol in the blood stream reduces inflammation in the body. For these reasons, Qigong for seniors may be considered an ideal mindfulness practice for this population. Social benefits. It helps to gently open and stretch the front and back, promotes deep breathing and invigorates the body with energy. So, in a study conducted from 1993-2007, involving the practice of Tai chi and Qigong, 6,410 people participated from 13 countries. In this sense, qigong is a natural anti-aging medicine. Thanks to research in neuroscience,  there is evidence that suggests that we can  regulate  and balance the brain’s networks and generate energy through mindful relaxation, mindful awareness and mindful movement. says the US Dept. LEARN MORE. Maria is a low income Hispanic senior who was referred to my qigong class by her physician. Qi , pronounced chee, means the life force or vital-energy that flows through all things in the universe. It is so much easier to learn as it uses shifting of weight but not the more complicated stepping of traditional tai chi. Jeffery Dusek, PhD, co-lead author of the study notes, “Changes in the activation of these same genes have previously been seen in conditions such as post-traumatic stress disorder; but the relaxation-response-associated changes were the opposite of stress-associated changes and were much more pronounced in the long-term practitioners.”. Qigong is made up of physical postures (moving or stationary), breathing techniques, and focused intentions. When participants were given a flu vaccination, antibodies increased significantly among the qigong group compared to the group who received normal care. I have found most of the benefits carry over to the standing tai chi qigong form. These components make up the basis of qigong: Qigong includes standing or sitting meditation postures or gentle or vigorous body shaking. Qigong Researchers Dr. Jahnke and his colleagues explain how we can cultivate healing in our bodies through this type of holistic exercise: This combination of self-awareness with self-correction of the posture and movement of the body, flow of breath, and stilling of the mind are thought to comprise a state which activates the natural self-regulatory (self-healing) capacity, stimulating the balanced release of endogenous neurohormones and a wide array of natural health recovery mechanisms which are evoked by the intentful integration of body and mind. How does yoga fit in? If you have heard of Tai chi, then you know something about Qigong already. Because Qigong, like most mindfulness exercises, impacts the ANS, some research has found that it triggers certain neurotransmitters that help bring calm and equanimity and thus healing to the body. The tips of our chromosomes are called telomeres. She worked to open the contractures in her hand, and stretch out her arm. Bill is a retired broker who enjoys golf twice a week and walks for 30 mins each day. She wanted to regain movement in her affected arm and leg. Qigong can help preserve muscles from atrophying or breaking down. Therefore, this ancient practice has survived the test of time. When Qigong is practiced on a regular basis, it is thought the stress hormone cortisol is reduced. She did not have any physical disabilities, just loss of function from lack of use. She participated in my qigong class for an hour once a week. A variety of highly trusted sources are encouraging seniors to practice qigong and tai chi. By cultivating the healing art of energy within the body, you can experience a rhythm of life that is balanced and harmonious and supports health and vitality as you age. They can also help restore your energy, called chi or qi (pronounced "chee"). “It helps slow aging at the cellular level.”  USA Weekend  Newspaper June 15, 2008. She was very excited about qigong and motivated to not have to go on blood pressure medication. of Aging. She uses the movements to reduce her shoulder tightness but the relaxation techniques give her the tools she needs to deal with her stress. Everyone plans for retirement differently. The seniors love our classes but also the social aspect of practicing together. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Qigong is a more quiet, meditative approach that is performed standing or sitting, often repeating the same movement a number of times, or it can be more active and complex in its forms. It also helps him reengage with the group on his more difficult days. Flexible membership options are available. Benefits may include:  look younger, body returns to normal (natural size), exercise joints, helps circulation throughout the body, improves posture & attitude, more energy, less stress, positive approach to life, and better brain power and judgment. Studies show that Qigong can potentially increase levels of certain neurotransmitters. She also used qigong as a coping strategy when she became frustrated or upset about a situation. Mary is just one of many success stories using the qigong for seniors program. Its dynamic exercises and meditations have Yin and Yang aspects: The Yin is being it; the Yang is doing it. Instead, both tai chi and qi gong are martial arts that can help your circulation, balance, and alignment. Fear of falling can make a senior more likely to fall; tai chi training helps reduce that fear. Stress, however, can shorten these telomeres. “Qigong can reduce stress that leads to aging.”  “The magical property of qigong is its ability to help you deal with the kind of stress that makes us age,” Michael Roizen, chief wellness officer at the Cleveland Clinic says. If a form of exercise can make the old functionally younger, its effect on the young or middle-aged is inestimable. “Qigong can help prevent falls and chronic disease, improve overall well-being and reducing negative drug interactions.” Stay healthy and live longer! Enter your name and email for details on our blog, upcoming events and more! Tai chi improves balance and reduces falls. The main conclusion from many studies is that qigong exercise helps the body to heal itself. Mary was able to regain the flexibility in her shoulders and trunk so she could twist 90 degrees and lift her arms up over her head. Seniors are at risk of developing sarcopenia—the loss of muscle due to aging. She was able to lift her foot six inches off the ground. Mary is an African American senior who had limited mobility. Together, Qigong (Chi Kung) means cultivating energy. Want to stay in the loop? Qigong exercises are designed to help you preserve your Jing, strengthen and balance the flow of Qi energy, and enlighten your Shen. Here are 12 amazing benefits of Tai Chi for seniors: Relieves physical effects of stress The benefits of qigong are said to extend beyond health and healing to enhance spiritual life and even special abilities, such as psychic powers. Qigong (pronounced chee gong), a Chinese system of physical exercises and breathing training, is one type of mindfulness practice that can help in achieving these goals. She walked with a shuffle not lifting her feet. Qigong is considered the grandmother of Tai chi. For example: arthritis, depression, diabetes,  low bone density, breast cancer, heart disease, heart failure, hypertension, Parkinson’s disease, sleep problems, and stroke. Stress has been identified as a cause or worsening factor for most chronic diseases and qigong can be an effective, low cost intervention for helping reduce the impact of chronic stress on the body. The clinical category is also referred to as medical Qigong in some places. real success stories at the end of this chapter. He is slowly deteriorating in his memory. She would do floating arms to relax herself so she could think more clearly and make better decisions. She could move her shoulders with a much wider range of motion. Qigong is an amazing Chinese holistic exercise practice. “Yoga and tai chi – Pathways to health and wholeness,” is a supplement to the October 2009 Mayo Clinic Health Letter that discusses the benefits of qigong and tai chi. 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