Effects of HQ • Ba Duan Jin on the Body Shape, Physiological Functions, and Physical Fitness of the Old and Middle-aged
This research aims to carry out statistical comparison and analysis of the changes in the body shape, physiological functions, and physical fitness of the old and middle-aged people before, 3 months after, and 6 months after Health Qigong • Ba DuanJin practice in order to verify its health-preserving effects and analyze its health-preserving mechanism.
1.4.1 Objects and methodology
1.4.1.1 Research objects
Ordinary old and middle-aged people the seldom participate in physical exercise are randomly selected as the research objects from Fengtai District, Miyun District, and Shijingshan District of Beijing. Of these objects, 82 are males aged 61～65, and 229 are females aged 56～60. They are basically in good physical health, have normal heart-lung functions, and are free of extremity disability (see Table 1).
Table 1.4-1 General information about research objects (UOM: Person)
RegionExperimental group Control group
MaleFemaleMaleFemale
Before experiment3 months6 monthsBefore experiment3 months6 monthsBefore experiment3 months6 monthsBeforeexperiment3 months6 months
Fengtai District 111010484747999161612
Miyun District 232322414141111010191817
Shijingshan District 16108803226126525107
Total 504340169120114322524604436
Note: After 3 months and 6 months, the numbers of research objects in all groups are significantly decreased. After objective and subjective factors are eliminated, “corrected sample loss rate” is used as basis for statistics.
1.4.1.2 Research methods
(1) Exercise
Members of the experimental group learn Health Qigong • Ba Duan Jin under the guidance of instructors. After completely master the main technical points of the entire exercise, they practice Health Qigong • Ba Duan Jin 5~7 days every week (1heach time) for 6 months. During the experiment, members of the control team keep their original lifestyle. Their daily activities are not intervened.
(2) Measurement indicators:
See Table 2 for measurement indicators. They mainly include body shape, physiological functions, and physical fitness.
Table 1.4-2 Measurement indicators
Morphological indicatorFunctional indicatorFitness indicator
Body Height (m)Resting pulse (b/min)Simple reaction time (ms)
Body Weight (Kg)Blood pressure (mmHg)Complicated reaction time (ms)
Circumference (cm)
Chest circumference, waist circumference, hip circumferenceLung capacity (ml)Closed-eyes one-leg standing time (s)
Gripping strength (kg)
Skinfold thickness (mm)
Upper shoulder, scapular region, abdomenLower limb strength (back dynamometer) (kg)
Sit-and-reach (cm)
(3) Experimental observation
Changes in the above-mentioned indicators of the experimental group and control group in the resting state are measured respectively before the experiment, 3 months after the experiment, and 6 months after the experiment, in order to observe and evaluate the health-preserving effect of Health Qigong•Ba Duan Jin. In addition, 7 test objects are randomly picked out for 3 HR remote measurements during the practicing process. The first measurement is taken in Week 1 of the practice. The second measurement is taken after 3 months of practice. And the third measurement is taken after 6 months of practice.
(4) Data processing
SPSS 11.5 is used for conventional statistical description of obtained experimental data. “Pairing t-test” is conducted on test data acquired before the experiment, 3 months after the experiment, and 6 months after the experiment in order to verify the training effects.
1.4.2 Results
1.4.2.1 Changes in body shape after Health Qigong•Ba Duan Jin practice
(1) Changes in body weight
The body weight of the male group participating in Health Qigong•Ba Duan Jin exercise is decreased after 3 months of exercise and the decrease is statistically significant. But there is not significant change after 6 months of exercise. The body weight of the female experimental group does not has any significant change after 3 months and 6 months of exercise (see Table 3).
(2) Changes in circumferences
6 months of Health Qigong•Ba Duan Jin exercise has a significant effect on the chest circumference, waist circumference, and hip circumference of the male group. All these circumferences are significantly reduced. 3 months of Health Qigong•BaDuan Jin exercise significantly reduces the chest circumference and hip circumference of the female group. And the chest, waist, and hip circumferences of both males and females of the control group are not changed significantly and basically remain stable (see Table 3).
(3) Changes in skinfold thickness
The abdominal skinfold thicknesses of both males and females in the experimental group are significantly reduced after the experiment, while there is not significant change with the control group (see Table 3).
Table 1.4-3 Changes in body shapes of test objects after the experiment
GenderGroupTime nBody Weight
(Kg)Chest Circumference
(cm)Waist circumference
(cm)Hip circumference
(cm)Upper hip skinfold
(cm)Shoulder skinfold
(cm)Abdominal skinfold
(cm)
MaleControl groupStart 3272.6±9.2 95.1±5.1 88.4±8.1 101.4±4.4 7.9±4.5 16.8±7.3 18.8±5.7
3 months 2573.0±7.2 93.7±5.1 87.1±7.9 100.5±5.3 10.9±4.6 15.4±7.3 19.8±7.2
6 months 2468.8±6.9â–² 93.8±3.8 87.6±7.4 99.5±4.4 14.0±4.4 17.5±6.5 17.4±8.0
Practice groupStart 5073.6±7.096.3±6.4 86.0±9.4 99.5±4.5 9.1±2.4 17.1±5.5 18.2±6.5
3 months 4369.9±8.0* 95.6±6.5 84.6±8.3 95.2±5.0* 10.0±2.9 16.7±5.7 18.2±7.6
6 months 4071.1±9.391.0±8.3â–² 80.8±9.2â–² 93.1±6.4â–² 8.8±3.6 16.8±6.8 15.6±3.3â–²
FemaleControl groupStart 6065.3±6.9 93.8±6.784.2±9.8 100.5±6.7 17.6±4.3 23.1±7.8 28.4±8.0
3 months 4464.3±8.7 89.6±7.182.9±8.7 99.7±5.4 16.7±6.1 19.6±4.1 26.7±6.8
6 months 3661.0±5.7 89.8±5.979.5±8.3 99.4±4.2 19.3±3.9 22.6±4.7 26.3±6.4
Practice groupStart 16964.1±7.3 94.9±9.083.1±7.8 100.7±6.7 17.9±4.6 26.6±6.9 28.6±4.2
3 months 12064.9±7.9 90.0±6.8* 81.2±9.6 96.3±6.3* 16.7±4.7 23.8±4.4 24.7±6.4*
6 months 11463.6±7.4 87.5±4.9â–²80.0±7.4 98.8±5.9 15.2±5.4 24.1±6.5 25.3±4.6â–²
Note: *，P
1.4.2.2 Changes in body functions after Health Qigong•Ba Duan Jin practice
(1) Changes in lung capacity
The lung capacity of both males and females in the experimental group are significantly reduced (3 months and 6 months) after the experiment, while there is not significant change in the lung capacity of the control group (see Table 4).
(2) Changes in blood pressure and heart rate
After 3 months of exercise, the blood pressure of the male group is significantly reduced and the heart rate is not significantly changed. Both the heart rate and the diastolic blood pressure of the female group are significantly reduced and the contractive pressure is not changed significantly. After 6 months of exercise, the blood pressure and heart rate of both the male and female experimental groups are significantly reduced (see Table 4).
Table 1.4-4 Changes in functional indicators of test objects after the experiment
GenderGroupTime nLung capacity (ml)Resting pulse (b/min)Contractive Pressure (mmHg)Diastolic Pressure (mmHg)
MaleControl groupStart 323256.4±798.377.8±7.0125.8±15.576.8±10.3
3 months 253416.8±672.477.1±14.0123.6±12.776.3±13.0
6 months 243307.0±684.276.1±10.0124.4±16.977.6±10.2
Practice groupStart 503238.9±779.576.5±9.7127.5±17.675.6±5.3
3 months 433611.2±636.3*74.0±7.5112.7±15.0*71.5±6.9*
6 months 403695.0±607.8â–²70.4±4.0â–²112.6±21.0â–²72.6±7.4â–²
FemaleControl groupStart 601866.9±438.675.5±7.9123.5±18.277.9±10.2
3 months 442221.5±674.975.5±10.7123.6±18.276.8±10.1
6 months 362239.1±664.574.4±9.1125.4±16.280.2±9.2
Practice groupStart 1691841.3±759.875.6±7.1123.0±13.579.7±11.5
3 months 1202359.8±694.0*71.2±9.3*118.4±21.473.2±8.4*
6 months 1142338.1±516.0â–²71.5±8.9â–²114.4±11.9â–²72.8±5.7â–²
1.4.2.3 Changes in physical fitness after Health Qigong•Ba Duan Jin practice
(1) Changes of males
Test results of Table 5 show that: Health Qigong•Ba Duan Jin can significantly improve the simple reaction time, complicated reaction, lower-limb strength, tenacity, balancing ability, and coordinating ability of the male group. Gripping strength, i.e. the strength of upper limbs is improved to some extent but without statistical significance. The lower-limb strength of the male control group is significantly decreased and the decreasing speed is greater and greater with the progressing time.
(2) Changes of females
Short-term Health Qigong•Ba Duan Jin practice can significantly improve the simple reaction time of the female group, while long-term exercise can significantly improve the complicated reaction time of the female group. After 3 months and 6 months of exercise, the gripping strength, lower-limb strength, sit-and-reach performance, and closed-eyes one-leg standing ability of the female group are significantly improved (see Table 5).
Table 1.4-5 Changes in physical fitness of test objects of all groups after the experiment
GenderGroupTime nComplicated reaction time
(s) Simple reaction time
(s) Gripping strength
(kg) Lower limb strength
(kg) Sit-and-reach
(cm) Closed-eyes one-leg standing time
(s)
MaleControl groupStart 320.560±0.1570.337±0.12636.3±4.5136.7±22.36.8±5.69.0±7.9
3 months 250.557±0.0960.334±0.08538.2±4.6127.6±26.6*5.7±5.19.2±8.6
6 months 240.541±0.1050.315±0.08037.7±5.4126.1±27.5â–²6.6±5.08.3±6.4
Practice groupStart 500.594±0.0910.361±0.07035.1±4.3134.5±21.07.5±6.111.2±9.4
3 months 430.544±0.106*0.337±0.072*38.5±3.7149.5±21.0*13.0±6.3*20.5±12.8*
6 months 400.537±0.087â–²0.338±0.072â–²38.8±4.2143.0±19.4â–²13.2±8.4â–²24.1±14.0â–²
FemaleControl groupStart 600.566±0.0870.322±0.10024.6±3.686.4±23.012.4±7.411.5±8.2
3 months 440.543±0.1220.323±0.08026.9±4.785.7±24.912.8±7.413.7±11.8
6 months 360.559±0.1110.305±0.08126.0±4.980.5±21.615.8±6.210.4±10.5
Practice groupStart 1690.576±0.1180.341±0.08624.1±3.283.1±23.212.4±7.712.1±10.4
3 months 1200.554±0.0820.288±0.077*26.7±3.2*89.5±24.2*18.8±9.4*17.3±9.4*
6 months 1140.535±0.080â–²0.339±0.06527.7±3.6â–²92.2±19.8â–²17.9±6.3â–²17.7±10.6â–²
1.4.3 Discussion
1.4.3.1 Effects of Health Qigong•Ba Duan Jin on the body shape of the old and middle-aged people
After 3 months and 6 months of practice, the body weight, BMI, circumference indicators, and skinfold thickness of the experimental group are significantly changed and such changes are mainly attributable to the changes in the body composition which significantly reduces the content of subcutaneous fatty tissues and significantly increases the fat-free body weight. This indicates that Health Qigong • Ba Duan Jin is a medium-intensity aerobic fitness sport. This can be verified by the changes in the remote-measured heart rate of some test objects during the practice. During the practice of the entire exercise, the maximum mean heart rate of practicers reaches up to 120bpm and the mean heart rate during the entire practicing process in 100bpm. Although the 1h practice everyday is not very intensive, the long lasting movement will still consume a lot of in-vivo and subcutaneous fat. Therefore participating in Health Qigong•Ba Duan Jin exercise on a long-term and systematic basis will improve the body composition of the old and middle-aged population and facilitate the body-building of the old and middle-aged population.
1.4.3.2 Effects of Health Qigong•Ba Duan Jin exercise on the physiological functions of the old and middle-aged people
After 3 months and 6 months of Health Qigong • Ba Duan Jin exercise, the lung capacity is significantly increased and functions of the respiratory system are effective improved and strengthened. We can locate the influencing factors in the design of the movements of Health Qigong•Ba Duan Jin, especially Routine 1 “ Holding the Hands High with Palms Up to Regulate the Internal Organs”, Routine 2 “Posing as an Archer Shooting Both Left- and Right-Handed”, and Routine 6 “Moving the Hands down the Back and Legs, and Touching the Feet to Strengthen the Kidneys”. While completing these routines, the amplitude of breath shall be continuously enhanced and the breath shall be deep, so that the respiratory muscle groups are fully exercised and the up-down moving range of diaphragmatic muscles are greatly extended. Diaphragmatic muscles are the most important respiratory muscles of the human body. Effect exercise of diaphragmatic muscles can expand the volume of the chest cavity and thus increase the lung capacity.
The resting pulse is reduced in the population of the experimental group after 6 months of Health Qigong•Ba Duan Jin practice. And both contractive and diastolic pressures are reduced to different extents. This may be related to the “gentle, slow, flexible, and continuous” features of the movements. “Gentle” means the movements of the exercise are not rigid or confined, but relaxed, easy, open, and generous. After long-term exercise, the practicer will feel refreshed and bear a serene body posture. In this way the channels can be dredges, circulation of blood and Qi can be promoted, and the body can be strengthened.
1.4.3.3 Effects of Health Qigong•Ba Duan Jin exercise on the physical fitness of the old and middle-aged people
(1) Health Qigong•Ba Duan Jin exercise can improve the quick reaction capability and quick operation capability of the old and middle-aged people
Reaction time is an important indicator of the agility of the human body. Simple reaction time can be used independently to reflect the reaction capability of the nervous system. Complicated reaction time is also known as “movement time”. It is an indicator that both reflects the reaction capability of the nervous system and the muscle movement. After 3 to 6 months of practice, both the reaction time and complicated reaction time of the experimental group are decreased to certain extents. The greatest extent of decrease is up to 9.4% and significant difference is found in some groups. From this we can conclude that Health Qigong•Ba Duan Jin practice can improve the reaction capability of the nervous system and the coordination between nervous muscles of the old and middle-aged people.
After analyzing the causes, we believe this is closely related to the “spirit accords with the posture; Qi resides in both of them” characteristics of the entire set of movements. The “spirit” referred to herein means the mental state and normal thoughts of the human body and their embodiments in the physical form under the guidance of thoughts. “Spirit is the master of posture and posture is the accommodation of spirit”. Spirit and posture are interconnected inter-promoting and form a unity. Every movement and transitions between movements of this exercise are full of symmetry and harmony and reflect the full spirit on the inside, easy and comfort on the outside, inter-promoting asthenia and sthenia, and inter-enhancing firmness and gentleness. The mind follows the posture and both spirit and posture are achieved. “Qi resides in both of spirit and posture” means we can promote the circulation of genuine Qi in the body by cultivating the spirit and exercising the body, so as to strengthen the body. While practicing this exercise, the breath shall be smooth and natural. Do not take forced breaths. It is obvious that this will significantly improve the high attention of the exerciser and effectively establish harmony and unity between the nervous system and the movements. As a result the exerciser will develop the reaction capability to signals and the hand operating capability in a highly coordinated way, which will finally lead to a good mental state and temperament in the old and middle-aged population.
(2) Health Qigong•Ba Duan Jin exercise can improve the muscle strength of the old and middle-aged people
From test results of objects we can see that both the gripping strength and lower-limb strength that reflects the strength quality are significantly increased. This indicates that Health Qigong•Ba Duan Jin exercise effectively improves the strength of test objects. This is consistent with the “combined relaxation and tightness” and “concurrent dynamic and static states” movement style of the entire exercise: Relaxation means that the muscles, joints, central nervous system, and viscera are relaxed during practice. Under the active guidance of the mind, the practicer gradually achieves gentle breath, serene mind, and relaxed body. At the same time the practicer is relaxed but not slack and maintains the correct posture and constantly deepen this relaxation. Tightness means appropriate strength is used in a slow manner during practice. This is mainly reflected in the transition between two movements. This is reflected in the up-propping motion of “Holding the Hands High with Palms Up to Regulate the Internal Organs”, horse stance and bow-drawing motion of “Posing as an Archer Shooting Both Left- and Right-Handed”, hand-raising motion of “Holding One Arm Aloft to Regulate the Functions of the Spleen and Stomach”, head-turning and arm-rotating motions in “Looking Backwards to Prevent Sickness and Strain”, clenching and gripping motions in “Thrusting the Fists and Making the Eyes Glare to Enhance Strength”, and toe-gripping and anus-lifting motions in “Raising and Lowering the Heels to Cure Diseases” in Health Qigong•Ba Duan Jin. Tightness is only transient in movements but relaxation is present throughout the movements. Well-coordinated tightness and relaxation will help balance Yin and Yang, dredge channels, dissipate viscosity, lubricate joints, promote blood circulation, remove stasis, strength muscles and bones, and improve the body constitution. With regard to the structures of movements in Health Qigong•BaDuan Jin, Routine 2 “Posing as an Archer Shooting Both Left- and Right-Handed”, Routine 6 “Swinging the Head and Lowering the Body to Relieve Stress”, and Routine 7 “Thrusting the Fists and Making the Eyes Glare to Enhance Strength” all require horse stance which is very good for the development of the strength of muscles in lower limbs. At the same time many movements require gripping motions of the fingers, which can fully exercise the muscle groups in forearms and hands. This is another reason for the increase in gripping strength.
(3) Health Qigong•Ba Duan Jin exercise can improve the tenacity of the old and middle-aged people
Experimental results show that the “sit-and-reach” performance of the old and middle-aged population participating in the exercise is greatly improved. This improvement is mainly attributable to Routine 5 “Moving the Hands down the Back and Legs, and Touching the Feet to Strengthen the Kidneys”, which requires the practicer to do large-amplitude forward bending of the body trunk. Practiced on a long-term basis, it will definitely improve the agility of the trunk. As a matter of fact Health Qigong•Ba Duan Jin not only improves the agility of the trunk but also improves some other parts and joints of the human body. For example, “Looking Backwards to Prevent Sickness and Strain” improves the agility of the cervical segments of the spinal column. “Holding the Hands High with Palms Up to Regulate the Internal Organs” and “Holding One Arm Aloft to Regulate the Functions of the Spleen and Stomach” can improve the agility of the shoulder and hand joints. “Swinging the Head and Lowering the Body to Relieve Stress” can improve the agility of the hip and heel joints.
(4) Health Qigong•Ba Duan Jin exercise can improve the balancing and coordinating ability of the old and middle-aged people
The 3~6 months of Health Qigong•Ba Duan Jin exercise improves the balancing ability of the test objects. This is reflected in the increased closed-eyes one-leg standing time. Health Qigong•Ba Duan Jin movements that effectively develop the balancing ability of the practicer mainly include “Posing as an Archer Shooting Both Left- and Right-Handed” and “Swinging the Head and Lowering the Body to Relieve Stress”. For example, the one-leg supporting process of “Posing as an Archer Shooting Both Left- and Right-Handed” effectively improves the balancing ability. As a matter of fact, the improvement of balancing ability and the improvement of lower-limb strength and joint agility supplement each other.
To sum up, Health Qigong•Ba Duan Jin exercise can effectively improve the body shape of the old and middle-aged people, strengthen the physiological functions of the old and middle-aged population, improve the physical fitness of their bodies, and thus strengthen their body constitution.
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