Therapeutic Qigong: Preventing Sedentary Lifestyle in the workplace

Therapeutic Qigong: Preventing Sedentary Lifestyle in the workplace

Margarida Aires

Sedentary lifestyle, referred to as the lack, absence or decrease in physical activity, is considered one of the diseases of the century and a public health problem. Sedentary living is recognized as a risk factor for the development of many chronic diseases, including cardiovascular diseases, which are a major cause of death in the Western world. An active life provides many social and psychological benefits, being physical activity, health and quality of life closely linked (1). Despite this, the world is becoming less active. Global estimates show that one in four adults does not practice enough physical activity (2). As countries develop, levels of inactivity tend to increase. Technological development, which brought great facilities and comfort to modern life, results in an invitation to a sedentary lifestyle. On the other hand, office work environments, which in most cases imply sitting for many hours in front of the computer, are another potentiating factor of sedentarism. Some of the consequences are more immediate, such as back, neck and lumbar pain, muscle tension and even contractures and tendonitis, but there are other consequences that will only manifest later.

The World Health Organization (WHO) recognizes the urgency of implementing actions worldwide to encourage people to be more active for a healthier world (3). To increase the levels of physical activity, one of the recommendations, according to the National Program for the Promotion of Physical Activity, of the General Directorate of Health (4), is intervention in the work context. Responding to this challenge and within the scope of the final internship work of the Therapeutic Qigong Instructors Course, from the School of Traditional Chinese Medicine, in Lisbon, it was proposed to disseminate Therapeutic Qigong in the prevention of physical inactivity in the workplace and to study the effects of the regular practice in pathologies associated with office work. Initially, of the 13 participants in this study, almost half (46%) did not practice any physical activity, and in the end practically all (92%) expressed interest in continuing the practice of Qigong, which is an indicator of acceptance of Therapeutic Qigong and of the significant and determinant role it can play in preventing physical inactivity in the workplace.

With the practice of Qigong, all participants (100%) felt improvements in terms of well-being, the vast majority (92%) felt that their energy improved, that they were able to relax better and that their joints became looser. More than half (62%) felt improvements in terms of posture and breathing and the majority (85%) considered that they gained greater body awareness. Regarding the pathologies associated with sedentary work, especially those that manifest themselves more in the short term, resulting from posture and the many hours of work at the computer, most participants felt improvements. All (100%) improved from pain in the neck, and the vast majority improved from pain in the shoulders (92%), upper (83%) and lower (91%) of the back and joints (77%). This was the main objective of the work developed in the practices, with the performance of Qigong exercises to mobilize the joints, release tension and move the stagnant energy, which is reflected in pain. One of the very positive aspects is that the vast majority of participants (83%) integrated some of the Qigong practices in their daily lives, namely the simplest and easiest to memorize exercises, such as abdominal breathing and self-massage.

To face modern life, family and professional demands, responsibilities, emotional shocks, Qigong is a method par excellence for taking a break, finding harmony and reconciling body and spirit. Although it is an ancient technique, which arose from time immemorial, Qigong manages to integrate perfectly into modern life and can be easily adapted to a work routine.

Some exercises can even be introduced on a daily basis, performed at the desk, to relieve the felt and accumulated discomfort. The regular practice of Qigong increases vital energy, makes it circulate and flow harmoniously throughout the body, preventing and promoting health and well-being, which will have reflexes in less absenteeism and higher productivity.

The awareness and motivation of the employer to face the practice of Qigong as an added value for its employees is a challenge that presents itself to Qigong instructors. Qigong can play an essential role in combating sedentary lifestyle, particularly in the workplace, providing relief from symptoms associated with sedentary work and an improvement in well-being, contributing to a healthier world.

(1) Source: Coordenação DCRP. Orientações da União Europeia para a Actividade Física. Instituto do Desporto de Portugal. Julho de 2009 https://www.dgs.pt/ficheiros-de-upload-2013/pnpaf-idp-orientacoes-europ-af-jan2009-pdf.aspx

(2) Source: WHO. Health Topics. Physical activity. https://www.who.int/health-topics/physical-activity

(3) Source: WHO.Plano de Ação Global para a Atividade Física 2018-2030: Mais Pessoas Ativas para um Mundo Mais Saudável. WHO

(4) Source: Programa Nacional para a Promoção da Atividade Física – Perguntas e Respostas https://www.dgs.pt/programa-nacional-para-a-promocao-da-atvidade-fisica/perguntas-e-respostas.aspx