From the Guidelines
For Asian individuals seeking culturally sensitive exercises, I strongly recommend incorporating tai chi and qigong, as these practices have been shown to provide significant benefits in reducing fatigue and improving overall well-being, as evidenced by a recent study published in the Journal of Clinical Oncology 1. These exercises align with traditional Asian wellness philosophies, honoring the mind-body connection central to many Asian health traditions, and can be practiced in community settings, which supports cultural values of collectivism and family harmony. Some key benefits of tai chi and qigong include:
- Improved balance and flexibility
- Reduced stress and fatigue
- Enhanced overall well-being
- Accommodation of multigenerational participation, respecting the importance of elders in many Asian cultures
- Integration of physical movement with mindfulness and breathing techniques, creating holistic health benefits that address both physical fitness and mental wellbeing in culturally congruent ways.
For implementation, begin with 20-30 minute sessions 2-3 times weekly, gradually increasing duration as comfort develops, as suggested by recent research 1. Additionally, other exercises like yoga and mindful walking meditation can also be beneficial, as they share similar principles and have been shown to provide comparable benefits, including improved cardiovascular health and reduced risk of chronic diseases, as noted in studies published in Arthritis Care & Research 1 and Circulation 1. However, it is essential to prioritize tai chi and qigong, given their strong cultural relevance and the robust evidence supporting their effectiveness in improving health outcomes among Asian populations 1.
From the Research
Culturally Sensitive Exercises for Asian Individuals
Culturally sensitive exercises for Asian individuals that account for traditional practices, beliefs, and values include:
- Qigong, a traditional Chinese exercise system that combines physical movement, breathing techniques, and meditation to promote health and well-being 2, 3, 4, 5, 6
- Tai Chi Easy, a meditative movement practice that has been shown to reduce cardiometabolic risk factors such as psychosocial stress, poor sleep quality, and weight gain 4
Benefits of Qigong Exercise
The benefits of Qigong exercise for Asian individuals include:
- Reductions in systolic blood pressure and diastolic blood pressure 2, 3
- Improvements in blood lipid profiles, including total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglycerides 2, 3
- Enhancements in heart rate variability (HRV) parameters, which may be related to reductions in cardiometabolic risk factors 4
- Improvements in mental and physical health outcomes, including self-perceived mental and physical health and body fat percentage 5
- Reductions in waist circumference and body mass index (BMI) 3
Considerations for Implementing Qigong Exercise
When implementing Qigong exercise for Asian individuals, consider the following:
- Qigong exercise may be an effective strategy for the primary prevention of cardiovascular disease (CVD) 2
- Qigong exercise may be particularly suitable for older adults, as it is a low-impact and meditative movement practice 4
- Further research is needed to fully establish the effectiveness of Qigong exercise for CVD prevention and to explore its potential role in reducing cardiometabolic risk factors 2, 3, 4, 5, 6