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A Senior’s Path to Renewed Energy: A True Account of a Morning Qigong Routine That Works

Fatigue is one of the most common daily challenges older adults face. Yet, many seniors who begin a simple morning Qigong practice report noticeable improvements—better balance, more energy, clearer thinking, and a brighter mood within days or weeks.

One 72-year-old retiree described it this way:

“I wake up stiff, tired, and foggy. But after ten minutes of slow Qigong breathing and movement, my body feels like it’s been reset. It’s like oiling the hinges before the day begins.”

Qigong works because it's gentle, rhythmic, and aligned with natural breathing. For seniors, this combination can reduce tension, improve circulation, and create a deep sense of vitality without strain.

Below is a complete guide—including benefits, concerns, and the answers to your core questions.

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The Possible Negative Side Effects of Practicing Qigong

Qigong is generally very safe, especially for seniors, but it’s still a physical/meditative practice and can have some mild or rare drawbacks if not approached correctly.

Common, Mild Side Effects

These usually occur when over-practicing or using poor technique:

• Lightheadedness (from breathing too deeply, too quickly)

• Temporary dizziness (from moving the head up/down too fast)

• Mild muscle soreness (especially in the legs)

• Emotional release—crying, sadness, or unexpected calmness
  (Qigong can release tension stored in the body)

Less Common Side Effects

• Anxiety or restlessness if the mind isn’t used to stillness

• Feeling “spacey” after long sessions without grounding techniques

• Worsening of symptoms if movements are forced instead of relaxed

When to Use Caution

• If you have severe balance issues

• If you experience chest pain or irregular heartbeat

• If you have uncontrolled high blood pressure

• If you have a history of vertigo

Most issues can be prevented by:
✔ practicing slowly
✔ sitting during portions of the routine
✔ limiting sessions to 10–15 minutes at first

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Is Lee Holden an Actual Doctor?

No, Lee Holden is not a medical doctor.

He is a:

• Qigong master

• Licensed acupuncturist

• Traditional Chinese Medicine (TCM) practitioner

• International wellness instructor

• Former PBS mind-body host

He has decades of training under Master Mantak Chia and others, and while he is not a physician, he is widely respected in holistic wellness communities for making Qigong accessible to beginners, seniors, and those with mobility concerns.

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The Three Golden Rules of Qigong

Different teachers offer similar versions, but the most widely accepted Three Golden Rules are:

1. Don’t Overdo It

Qigong should feel natural, soft, and effortless.
Pain, strain, or pushing too hard goes against the practice.

2. Stay Relaxed and Breathe Naturally

Relaxation allows energy (qi) to circulate.
Deep breathing is helpful but should never be forced.

3. Practice With Presence (Be in the Moment)

Awareness—of breath, movement, and intention—is everything.
Qigong is not just exercise; it is mindful movement.

Many teachers summarize these three rules as:
“Relax the body, calm the mind, and breathe with ease.”

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What Does the Bible Say About Qigong?

The Bible does not specifically reference Qigong.
However, there are several ways people of faith interpret its compatibility with Christian practice:

Neutral Perspective (Most Common)

Many Christians view Qigong as:

• gentle stretching

• breathing exercises

• meditation on relaxation

• stewardship of the body

Under this interpretation, it is comparable to walking, yoga, or physical therapy—neither religious nor contradictory to Christian principles.

Supportive Scriptural Parallels

Some believers point to verses about:

• quieting the mind (Psalm 46:10: “Be still and know…”)

• caring for the body (1 Corinthians 6:19–20)

• breath as life (Genesis 2:7)

These can align well with mindful breathing and gentle movement.

Concerns From Some Christians

A minority view Qigong with caution due to:

• its Taoist/Chinese philosophical roots

• concepts like “qi,” which do not appear in Christian theology

This depends on personal interpretation.

Bottom line:
Qigong can be practiced by Christians as a physical and relaxation exercise, without adopting any spiritual framework. Many seniors use it this way.

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Takeaway: A Morning Routine That Helps Seniors Overcome Fatigue

A simple 10-minute Qigong routine can:

• reduce morning stiffness

• improve balance and mobility

• raise energy levels

• calm the mind before the day begins

• strengthen breathing and circulation

For seniors, consistency matters more than intensity.

Graceful movement leads to graceful aging.
In Qigong, small steps create powerful changes.

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