Peer-Reviewed Research: Effects of Qigong Exercise on the Physical and Mental Health of College Students
The study by Lin et al. (2022) systematically reviews and analyzes the effects of Qigong exercises on college students' physical and mental health. Qigong, a traditional Chinese mind-body practice, has been proposed as an effective intervention for addressing the negative impacts of sedentary lifestyles and academic stress among college students. The authors aimed to evaluate the specific benefits of Qigong in improving physical fitness markers like flexibility and cardiorespiratory endurance, as well as reducing psychological distress such as depression and anxiety.
Methodology
Researchers conducted a systematic search across eleven databases, including PubMed and CENTRAL, focusing on randomized controlled trials (RCTs) up to April 2022. Sixteen studies met the inclusion criteria, covering a total of 1,628 participants. These studies assessed the effects of Qigong on both physical outcomes (e.g., cardiorespiratory endurance, flexibility, muscle strength) and psychological outcomes (e.g., depression, anxiety). The review adhered to the PRISMA guidelines, ensuring a comprehensive analysis of the available data.
Results
Cardiorespiratory Endurance: The analysis revealed that Qigong significantly improved cardiorespiratory endurance among college students. The mean difference (MD) of 3.83 in step test scores indicated a noticeable enhancement in students' ability to sustain aerobic exercise. This improvement is likely due to the emphasis in Qigong on controlled breathing and gentle movement, which may enhance cardiovascular efficiency over time.
Flexibility: The meta-analysis also highlighted significant improvements in flexibility, as measured by the sit-and-reach test. The Qigong group exhibited a mean difference (MD) of 3.01 compared to control groups, demonstrating enhanced trunk and lower body flexibility. Practices like Baduanjin and Yijinjing, which were common in the included studies, involve stretching and fluid movements that directly contribute to this outcome.
Reduction in Depression Symptoms: Qigong exercises showed a substantial effect in reducing depression among college students. The standardized mean difference (SMD) was -0.89, indicating a large reduction in depression scores in the Qigong group. The mechanism behind this may involve the regulation of the hypothalamic-pituitary-adrenal (HPA) axis, which helps manage stress responses, and the enhancement of neurotransmitter activity, such as serotonin.
Reduction in Anxiety Symptoms: Qigong also significantly decreased anxiety levels in participants, with an SMD of -0.78. This finding aligns with previous studies suggesting that mind-body practices like Qigong can provide calming effects through the modulation of the autonomic nervous system. By promoting parasympathetic activity, Qigong helps reduce physiological markers of anxiety, such as elevated heart rate and muscle tension.
Other Physical Outcomes: Despite these notable benefits, the study found no significant changes in muscle strength, vital capacity, blood pressure, or heart rate. This may be attributed to the moderate-intensity nature of Qigong exercises, which, while beneficial for flexibility and aerobic capacity, may not provide the resistance training necessary to improve muscle strength. Additionally, the short duration of some interventions (ranging from 8 to 32 weeks) may have been insufficient for significant changes in these parameters.
Discussion
The study underscores Qigong’s potential as a low-impact, accessible exercise for college students, particularly in enhancing flexibility, cardiorespiratory endurance, and alleviating psychological distress. The improvements in depression and anxiety are especially relevant given the increasing prevalence of these issues among college populations. Qigong's ability to integrate physical movement with controlled breathing and mindfulness may account for its positive effects on both physical and mental health.
However, the study also notes some limitations, such as variability in study quality and high heterogeneity in psychological outcomes. Many studies included in the analysis lacked detailed reporting on blinding procedures and long-term follow-up, which may affect the reliability of the results. Additionally, the benefits in physical fitness were limited to aerobic capacity and flexibility, suggesting that Qigong might be most effective when combined with other forms of exercise for comprehensive physical conditioning.
Conclusion
Lin et al. (2022) conclude that Qigong exercise offers specific benefits for college students, particularly in improving flexibility, boosting cardiorespiratory endurance, and reducing symptoms of depression and anxiety. These findings support the inclusion of Qigong as a complementary exercise in college wellness programs. However, the authors recommend more rigorous, well-designed RCTs to further validate these findings and explore the long-term impacts of Qigong practice on both physical and mental health.
Reference
Lin, J., Gao, Y., Guo, Y., Li, M., Zhu, Y., You, R., Chen, S., & Wang, S. (2022). Effects of qigong exercise on the physical and mental health of college students: A systematic review and meta-analysis. BMC Complementary Medicine and Therapies, 22(287)
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