WORDS CHONG ZHIA NING (ANGELINE)
 FEATURED EXPERTCHONG ZHIA NING (ANGELINE) Traditional Chinese Medicine Practitioner Sunway TCM Centre |
Remember the scene from Shang-Chi and the Legend of the Ten Rings, where Michelle Yeoh gracefully practices qigong in a serene garden? The gentle rustle of leaves accompanies her soft, flowing movements, embodying a perfect blend of strength and serenity.
Just like Yeoh in that captivating moment, you too can unlock the benefits of BaDuanJin (八段锦) or the Eight Pieces of Brocade.
This time-honoured exercise system, rooted in ancient Chinese tradition, harmonizes body, mind, and spirit, offering a wealth of health benefits for modern living.
8 POTENT MOVEMENTS FOR PHYSICAL FITNESS AND BALANCE
At the heart of BaDuanJin are 8 distinct movements, each meticulously crafted to enhance flexibility, strength, and balance.
Imagine yourself flowing through these movements: reaching up toward the sky, twisting to release tension, and bending gently to ground yourself. These gentle exercises engage the entire body, promoting muscle tone and coordination.
| A study published in the Journal of Physical Therapy Science revealed that older adults who practiced BaDuanJin experienced significant improvements in balance and physical fitness, markedly lowering their risk of falls. |
THE GATEWAY TO IMPROVED MENTAL WELL-BEING
Beyond its physical benefits, BaDuanJin serves as a powerful ally for mental health.
The rhythmic movements, combined with focused breathing, cultivate mindfulness and a deep sense of connection to the present moment.
As you engage in these gentle exercises, you might find your mind quieting, allowing stress and anxiety to melt away.
| Research published in the International Journal of Environmental Research and Public Health found that participants who practiced BaDuanJin reported significantly reduced levels of anxiety and depression. This is a gentle reminder that physical activity can nurture our emotional well-being, helping us find tranquillity amidst life’s chaos! |
A GENTLE ALLY IN IMPROVING ARTHRITIS
For those grappling with arthritis or joint discomfort, BaDuanJin offers a compassionate approach.
Its low-impact nature makes it accessible to individuals of all ages, promoting joint mobility without the strain of high-intensity workouts.
| A study published in the Journal of Rheumatology highlighted the positive effects of BaDuanJin on osteoarthritis, with participants experiencing reduced pain and improved function. With every gentle stretch, you reclaim your freedom and vitality, relieving the burden of discomfort. |
STRENGTHENING THE HEART
The benefits of BaDuanJin also encompass cardiovascular well-being.
Regular practice has been shown to significantly enhance heart health, making it an excellent choice for those seeking to improve their cardiovascular fitness.
| Research published in The American Journal of Chinese Medicine indicates that consistent practice can help lower blood pressure, improve circulation, and enhance overall heart function. |
With BaDuanJin, you not only cultivate physical endurance but also manage weight and reduce cholesterol levels, paving the way for a longer, healthier life.
Each session becomes an investment in your heart’s longevity, a gentle yet effective means of protecting your vital organ.
PRACTICAL TIPS FOR PRACTICING BADUANJIN
| Watch the BaDuanJin video tutorial at the Sunway TCM YouTube channel (link opens in a new tab). |
To fully enjoy the benefits of BaDuanJin, keep these practical tips in mind.
#1 Consistency is Key
- Aim to practice for 15 to 30 minutes daily.
- Regular practice is crucial for reaping the long-term benefits of BaDuanJin.
#2 Start Slow
- If you’re new to BaDuanJin, begin with just a few movements.
- Gradually increase the number of repetitions and the duration of your practice as you become more comfortable.
#3 Move Mindfully
- Focus on your breathing and maintain awareness of your body as you move.
- Allow each posture to flow seamlessly into the next, cultivating a meditative state that enhances both physical and mental well-being.
#4 Find Your Best Time of the Day to Practice
- Morning sessions can prepare you for the day ahead.
- Evening practices can help you unwind after a long day.
- Experiment with different times to see when you feel most energized or relaxed.
#5 Observe and Learn from Guided Sessions
- For a more structured approach, consider following a guided video. You can click the link above to access a tutorial that walks you through each movement.
- To increase the intensity, try repeating the moves shown in the video twice during your practice session. This will allow for deeper engagement with each movement.
TO CONCLUDE
- Incorporating BaDuanJin into your daily routine can be a transformative decision, offering a holistic approach to health that resonates with ancient wisdom.
- Whether you seek to enhance your physical fitness, nurture your mental well-being, or alleviate chronic conditions, this practice provides a beautiful path to achieving balance in life.
- As you embark on this journey, remember that every movement is a step toward a healthier you.
| This article is part of our series on fitness and exercises that can improve your physical and mental health. |
References:
- Kim, J. H., & Kim, J. S. (2018). Effects of Baduanjin exercise on balance and physical fitness in older adults. Journal of physical therapy science, 30(3), 462-465.
- Zhou, H., & Li, X. (2020). Effects of Baduanjin on mental health in older adults: A systematic review and meta-analysis. International journal of environmental research and public health, 17(3), 763.
- 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. https://doi.org/10.1186/s12906-023-03866-4
- Zhou, Y., & Liu, Y. (2021). The effects of Baduanjin on cardiovascular health: A systematic review. The American journal of Chinese medicine, 49(2), 259-277.
