Qi Gong is a gentle Chinese practice of slow movement, controlled breathing, and focused attention, learned at low cost and low risk. Its most dependable benefits are lower resting blood pressure and better balance and physical function in older adults. Mood, sleep, and thinking may improve modestly. Longevity claims remain unproven, and evidence quality is modest. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Resting blood pressure | ~110–120 / 70–78 mmHg | Primary cardiovascular outcome most responsive to practice |
| Resting heart rate | 55–70 bpm | Reflects autonomic tone and training effect |
| Heart rate variability (HRV) | Higher is better; age-adjusted | Marker of parasympathetic activity and stress resilience |
| Fasting glucose | 75–90 mg/dL | Tracks metabolic benefit in at-risk practitioners |
| HbA1c | <5.4% | Three-month blood-sugar average for those with metabolic risk |
| hs-CRP | <1.0 mg/L | General marker of systemic inflammation, a proposed pathway |
Cadence: Recheck blood pressure and resting heart rate at ~4 and 12 weeks, then every 6–12 months; metabolic markers every 6–12 months