Slow Chinese movement routines pairing gentle postures with controlled breathing and focused attention. Controlled studies show lower resting blood pressure, better sleep, less low mood and fatigue, steadier balance, and better blood sugar control. Harms are minor, mostly temporary muscle and joint soreness. The firmest ground is blood pressure, sleep and steadiness; several effects shrink against other gentle movement. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Resting blood pressure | 110–120 / 70–78 mmHg | The best-evidenced outcome of this practice |
| Resting heart rate | 50–65 beats per minute | Tracks the parasympathetic shift the practice is proposed to produce |
| Heart rate variability | No established universal target; track change from the individual's own 14-day baseline | Direct readout of vagus-nerve activity, the proposed mechanism |
| Glycated hemoglobin | 4.8–5.4% | Captures the glycemic effect seen in diabetes trials |
| Fasting glucose | 75–86 mg/dL | More responsive than glycated hemoglobin over a 12-week block |
| Triglycerides | Below 80 mg/dL | The lipid fraction that moved in metabolic syndrome trials |
| High-sensitivity C-reactive protein | Below 0.7 mg/L | Tests whether any anti-inflammatory effect occurs in the individual |
| Timed Up and Go | Below 10 seconds; above 12 seconds indicates elevated fall risk | The balance and mobility outcome with the strongest trial support |
| Lumbar spine bone mineral density | T-score above −1.0 | The only high-certainty skeletal benefit identified |
| Pittsburgh Sleep Quality Index | Total score below 5 | Detects the sleep effect, which is among the earliest to appear |
Cadence: Blood pressure weekly at home for the first eight weeks, then monthly. Glycated hemoglobin, lipids and inflammation at 12 weeks, then every six months. The balance measure at 12 weeks and every six months. Bone density only at 12 to 24 months.