Fitness Qigong (Jian Shen Qigong) is a standardized and science-backed series of exercise forms promoted by the Chinese government, designed to enhance public health through traditional practices.
1. Theoretical Basis: Integration of Traditional Daoyin and Modern Science
This characteristic fundamentally distinguishes Fitness Qigong from unofficial, grassroots Qigong practices.
- Core Principles: Fitness Qigong adheres to the essence of traditional Chinese health preservation, known as "Daoyin Tunan" (Guidance and Breathing), emphasizing the unity of Mind (Yi), Qi (Energy), and Form (Xing).
- Modern Characteristics: All its exercise forms have undergone systematic reorganization, research, and adaptation by experts and scholars, ensuring they are scientific, safe, and universally applicable (Pusivity). It deliberately avoids the mystification and potential risks associated with some traditional, unverified practices.
- Official Positioning: It is a national-level fitness and sports project, positioned as mass physical education rather than religious or metaphysical cultivation, aiming purely for physical strengthening and improved quality of life.
2. The Practice System: Standardization and Diversity (The 1568 Series)
This section introduces the core composition and features of the Fitness Qigong practice system.
- Core Forms (The 1568 Series): The four main exercises highlighted represent the essence of ancient Daoyin techniques:
- Yi Jin Jing (Muscle-Tendon Change Classic): Focuses on the stretching and exercising of tendons, muscles, and joints to strengthen the physique.
- Wu Qin Xi (Five Animal Frolics): Imitates the movements of the tiger, deer, bear, ape, and bird, aiming to activate the flow of Qi and Blood and achieve unity of spirit and form.
- Liu Zi Jue (Six-Word Formula): Uses six specific sounds—"Xu, He, Hu, Si, Chui, Xi"—combined with respiratory guidance, to regulate and harmonize the five Zang organs (heart, liver, spleen, lung, kidney).
- Ba Duan Jin (Eight Brocades): A simple and easy-to-learn set of eight movements that comprehensively clear the meridians and balance Yin and Yang.
- Practice Features: All movements are standardized, uniform, and easy to learn and teach, facilitating their global promotion and instruction.
3. Health Benefits: Comprehensive System and Exercise Therapy
This section details the practical health benefits of Fitness Qigong, emphasizing its scientific efficacy.
- Physiological Benefits: Improves cardiopulmonary function, enhances muscle strength, flexibility, and balance (especially beneficial for fall prevention in the elderly).
- Psychological Regulation: Through "regulating the mind" and focused breathing, it effectively alleviates stress and anxiety, improves sleep, and promotes emotional well-being.
- Specific Effects: Highlights the targeted regulation of the Zang-Fu organs by Liu Zi Jue, and the maintenance of spinal health by Yi Jin Jing. Fitness Qigong is recognized as a low-impact, whole-body exercise therapy.
4. International Promotion and Cultural Exchange
This section covers the global dissemination of Fitness Qigong and its role as a vessel of Chinese culture.
- International Organization: Introduces the establishment of the International Fitness Qigong Federation (IFQF) and its role in guidance, promotion, and competition, emphasizing its official and non-profit nature. (Note: The official organization is the International Health Qigong Federation, but I've adjusted the name here to be consistent with your term Fitness Qigong).
- Global Events and Training: Mentions the regularly held World Fitness Qigong Exchange Competition and international training sessions, underscoring its standardization and competitive aspects.
- Cultural Ambassador: As a carrier of excellent traditional Chinese culture, Fitness Qigong helps foreign enthusiasts gain a deeper understanding of China's holistic health philosophy through physical practice.
5. Research and Development: Scientific Quantification and Medical Application
This section presents the research foundation to international academia and medical communities.
- Scientific Research: Introduces global research on the biomechanics, psychology, and neuroscience of Fitness Qigong, such as quantifying its relaxation effects through indicators like Heart Rate Variability (HRV).
- Clinical Application: Collects clinical research data or report abstracts on Fitness Qigong's role as an adjunctive therapy for conditions like diabetes, osteoporosis, and chronic fatigue.
- Future Trends: Discusses the potential of Fitness Qigong in the fields of rehabilitation medicine, geriatrics, and public health, as well as how modern technology (e.g., wearable devices) can be utilized to assist and evaluate practice effectiveness.
