The secret to healthy aging: ancient Chinese exercise, experts reveal

An age-old Chinese physical practice has become popular on online platforms, with specialists suggesting it may hold the secret to maintaini...

An age-old Chinese physical practice has become popular on online platforms, with specialists suggesting it may hold the secret to maintaining good health as one ages.

The practices, referred to as qigong, have gained millions of online views, as people call them 'exercises for longevity'.

In a video released earlier this month, which has garnered almost 100,000 views, wellness influencer Anna Li demonstrates a five-step qigong exercise.

In the caption, she quipped: "POV: you used to be embarrassed by your Chinese mother for doing these exercises... Now they're trending and you have to admit she was correct."

In a similar way, videos featuring Chinese grandmothers performing traditional exercises in their local parks have also become popular recently.

Qigong is a 4,000-year-old ancient Chinese healing technique that combines deliberate motion, mindfulness, and respiratory exercises.

It is founded on the idea that the body possesses energy that moves freely, but a lack of activity causes this energy to become stuck, preventing the body from healing properly.

"Qi" refers to air, the life force, or the body's essential energy, while "gong" denotes the practice of mastering, or developing self-discipline and self-healing.

Therefore, the idea is that qigong decreases the blockage of this energy, enabling the body to heal more effectively.

"Qigong is essentially a broad term covering various movement exercises, from meditative techniques to martial arts," states Peter Deadman, a Qigong expert at the UK Centre of Chinese Medicine.

They have always prioritized extending their lives, primarily due to the philosophical foundation of Daoism, which lacks the Christian concept of an afterlife—but the main point is that they contribute to achieving a long and healthy life.

Fortunately, you don't have to travel to Beijing to discover how to practice Qigong, as there are hundreds of free instructional videos accessible online.

One YouTube channel, Qigong for Vitality, has more than 179,000 subscribers and provides 200 videos suitable for individuals of all ages and fitness levels.

One advantage of Qigong is that it is simple to learn and become involved with.

Easy exercises for beginners to attempt include the awakening stretch, a basic morning movement involving raising your arms above your head, standing on your toes, and lowering your hands gradually, along with cloud hands—a gentle back-and-forth motion where the hands move across the body.

More intense exercises involve a full-body shake, or a punch combined with a twist, which is a deliberate yet powerful punching movement performed in continuous patterns, typically accompanied by synchronized breathing and a slight rotation of the torso.

Additional activities involve body tapping, where you strike or press acupressure points—like those found under the arms across the chest or in the neck—to ease tension.

The idea is that tapping can enhance the body's lymphatic system.

The lymphatic system consists of a network of channels, glands, and organs that assist in eliminating harmful substances, waste materials, and extra fluid, while also aiding the body's defense mechanisms.

A brief "lymph activation" consists of gently tapping major lymph node regions to encourage circulation. Begin with your neck, followed by the armpits, groin, and abdomen, using your fingertips in a soft, repetitive motion for 30-60 seconds per area.

Supporters claim that the deep breathing components of the routine also aid in activating the lymphatic system.

As you take a deep breath, the diaphragm tightens and descends, forming a suction-like condition within the chest cavity.

This process aids in drawing lymph fluid through the thoracic duct, the biggest lymphatic vessel in the body, aiding its flow and removal.

Experts claim that the true advantage of qigong lies in its ability to concentrate the mind.

"The key to qigong is that it develops three distinct functions simultaneously," says Mr. Deadman.

These activities include deep diaphragm breathing, which assists in shifting the body away from a state of stress, along with concentrating the mind, in contrast to many Western exercises where individuals are seen running on a treadmill while watching a movie, and naturally, the physical activity benefits the body.

The magic arises from the blend of all three elements.

Research indicates that physical activities offer various health advantages.

A comprehensive analysis of 77 studies released in 2010 by American researchers found that either qigong or tai chi can aid in maintaining bone health, improve heart and lung function, and assist in alleviating signs of depression and anxiety.

A 2023 analysis of qigong research revealed that the practice alters the hippocampus and prefrontal cortex in your brain, potentially enhancing memory, spatial perception, concentration, and data processing.

"The advantages of qigong have somewhat faded in the West, as people tend to concentrate on yoga, but it can greatly benefit both physical and mental well-being, and consequently, healthy aging," says Mr. Deadman.

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