Newsletter #20

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The Effects of Tai Chi Exercise on Body Composition in University Students with Obesity

A recent study published in Scientific Reports (July 2025) investigates the impact of a 12‑week Tai Chi (Taiji) intervention on body composition among Chinese university students with obesity. Enrolling 46 participants (mean BMI ± 31.5 kg/m²), the study compared Tai Chi to stretching exercises, measuring lean body mass (LBM), waist circumference (WC), and VO₂max before and after the intervention.

Results showed that the Tai Chi group achieved a statistically significant reduction in waist circumference—about 3.4 cm on average (P = 0.004)—and a gain in lean body mass of approximately 0.87 kg (P = 0.030). In contrast, the stretching group also lost WC (around 4.7 cm; P = 0.007), but showed no significant increase in lean body mass. Neither intervention produced a meaningful change in VO₂max.

Despite the absence of a statistically significant difference between Tai Chi and stretching in head‑to‑head comparisons (P = 0.057), the Tai Chi group uniquely demonstrated improvements across two key health metrics simultaneously: LBM increase and WC reduction. While the study focused on university students (a relatively young and specific group) the findings suggest that Tai Chi may offer dual benefits in moderate obesity: enhancing muscle mass while reducing central adiposity. The full open-access article is available via Scientific Reports. Read the full study.

Qigong for Back Pain Relief: Ancient Moves Making a Modern Comeback

If you've ever dealt with chronic lower back pain, you know how it can drain your energy and limit your life. While many turn to painkillers or physical therapy, a growing body of research suggests that gentle mind-body practices like Qigong might offer powerful relief—and some well-known names are taking note.

A recent feature in The Times (the oldest national daily newspaper in the UK) highlights how a 12-week Qigong program significantly reduced back pain while improving posture, flexibility, and sleep. Qigong, an ancient Chinese practice that blends breath, slow movement, and mental focus, helps realign the body and calm the nervous system—key factors in managing chronic pain.

Unlike intense workouts that may aggravate injuries, Qigong is low-impact and adaptable for all ages and abilities. It promotes gentle spinal movement, increases circulation to stiff muscles, and teaches the body how to relax—often the missing piece in long-term recovery from back issues.

And it's not just health seekers tuning in. Celebrities like Robert Downey Jr., Naomi Watts, and Jet Li have praised Qigong for its grounding, energizing effects. Li, a lifelong martial artist, has credited Qigong and Taiji for helping him recover from injuries and maintain focus.

As modern medicine embraces holistic care, Qigong's quiet power is becoming impossible to ignore. It's more than a trend....it is a tool. Link to The Times article.

Qi Journal Updates:

Our Autumn 2025 Journal is currently being printed and scheduled to be mailed later this month. If you are not a current subscriber, please consider purchasing a subscription at www.qi-journal.com/subscriptions.

Features in this issue include: "Cardiovascular Health: A New Paradigm" by Dr. Ted Cibik, ND, DMQ, Ph.D.; "The Mystical Treasures of The Ancient Lingbao Daoists" by Prof. Jerry Alan Johnson, Ph.D., D.T.C.M.; "The Taiji-Qigong Way of Life: Beyond Exercise" by Dr. Daniel Ming, Ph.D.; and "The Cultural Heritage of Chinese Herbs: Living Medicine" by the staff at Qi Journal.

Departments include: "The Traditional View of Weapon Mastery" by Steven Luo; "Eating for Autumn: Nourishing Yin" by ChineseHealth.com; "Ancient Chinese Medicine & Qigong Perspectives on Dreams" by Dr. Miguel A.V. Quiroz III; "The Emperor's Dragon" by Susan Lee; "Tibetan Qigong: The Subtle Winds of Healing" by Larry Cohn; "The Yin & Yang" of it All by Stephen Rath; and "Mu Guiying: Legendary Heroine of China" by Dr. Carlos Mendoza, Ph.D.

Website Updates:

We've also been publishing a popular series on qi-journal.com, exploring how Western medicine and Traditional Chinese Medicine view organ function from very different perspectives. We have added a number of new articles since our last newsletter. You can read the series here: How TCM Views Organs.

China's Great Wall

The Great Wall of China is one of the most iconic structures in the world, but there are many lesser-known facts about it that might surprise you. Here are some interesting tidbits:

·         The Chinese characters for the wall are: 萬里長城 which translates into English as "Ten-Thousand Li Long Wall", a poetic way of describing the wall's immense length, rather than an exact measurement..

·         Not a Single, Continuous Wall: Contrary to popular belief, the Great Wall is not a single, unbroken structure. It is a series of walls and fortifications built by various dynasties over centuries. These sections often overlap and are spread across northern China.

·         Built with Sticky Rice: Some sections of the Great Wall were constructed using a mixture of sticky rice and slaked lime. This mortar was incredibly strong and durable, contributing to the wall's longevity.

·         Human Cost: The construction of the Great Wall was incredibly labor-intensive and took a heavy toll on workers. It is estimated that millions of people, including soldiers, peasants, and prisoners, were involved in its construction. Many workers died due to the harsh conditions and were buried within the wall itself.

·         Visible from Space?: The myth that the Great Wall is visible from space with the naked eye is largely debunked. While it is visible from low Earth orbit with the aid of lenses, it is not easily distinguishable to the unaided eye.

·         Not Just for Defense: While the primary purpose of the Great Wall was defense against invasions and raids, it also served other functions. It facilitated border control, allowed the imposition of duties on goods transported along the Silk Road, and regulated or encouraged trade and immigration.

These facts highlight the rich history and cultural significance of the Great Wall of China, making it a fascinating subject for further exploration.

The Common Sense of Traditional Fengshui

No need to hang crystals or mirrors around the house or repaint your front door. Traditional Fengshui can be adapted to modern homes and offices in ways that feel natural and practical, even for those who are unfamiliar with its origins. At its core, Fengshui is about creating spaces where energy moves freely and the environment supports well-being. In a home or workplace, this often begins with the entrance. A clean and open entryway invites a sense of welcome and sets the tone for everything beyond it. Keeping this area free of obstacles and well-lit encourages a smooth transition between the outside world and the comfort of the interior.

Clutter is another key element. While Fengshui speaks of blocked energy, most people can relate to how a crowded room or overstuffed workspace feels heavy and stressful. Clearing surfaces, organizing storage, and making space to move naturally promotes a calm, focused atmosphere. This applies equally to the digital world. A tidy desktop or organized email inbox can reduce the same mental drag as a well-kept physical environment.

Furniture placement also plays a role in how a room feels. Placing a bed or desk where you can see the entrance without being directly in line with it creates a subtle sense of security and control. It reflects a natural human preference to feel sheltered while still being aware of what is coming toward you. Balancing natural elements like wood, stone, and metal within a room brings warmth and texture, while light and fresh air keep the space feeling alive.

Even without studying traditional diagrams or maps, paying attention to how people move through a room, how light falls, and how air circulates will guide you toward better flow. Adding personal touches that carry positive meaning, such as artwork or objects that inspire happiness and purpose, reinforces the energy of the space. At its heart, applying Fengshui to modern design is less about following strict rules and more about creating environments that feel open, balanced, and supportive of the life lived within them.