Please find the playlist of the Chen style duanwei 3rd duan videos on Youtube above.
The form list for Chen style duanwei 3rd duan can be found below:
https://drive.google.com/file/d/1QsYt_GOzfXYEbBzj1zo-FO8HXSm3mpUu/view?usp=sharing
According to the recommendations at the Australian Government, Department of Health and Age Care website here (22/8/23):
For people aged 65 years and over, they recommend at least 30 minutes of moderate intensity* physical activity on most, preferably all, days.
If you find 30 minutes difficult right now, start with just 10 minutes once or twice a day. After 2 weeks, increase to 15 minutes twice a day.
If you can do more than 30 minutes, you will get extra benefits.
Over the course of the week, try to incorporate different types of activities.
Try to reduce the time you spend sitting down – break that time up as often as you can.
* For guidance regarding what is considered to be moderate intensity, please refer to the Adult-Pre-Exercise-Screening-Tool document.**
Aerobics = e.g. video (30 mins) - see aboveNW = Nordic walking* (2 km / 30 mins)Sport = e.g. badminton (gentle 60 mins)Stretching = e.g. 10 minsStrength = e.g. outdoor adult strength gym (10 mins)TC = Tai Chi / Qigong (20 mins)
* Alternatively just do brisk walking or if it is raining, aerobics.
Monday - TC, NW, Strength
Tuesday - TC, Sport
Wednesday - TC, NW
Thursday - TC, Stretching
Friday - TC, NW, Strength
Saturday - TC, NW, Stretching
Sunday - TC, NW
Warning: If you have any health concerns or uncertainties, please consult your own medical practitioner before starting any exercise program. For further information, please see the Adult-Pre-Exercise-Screening-Tool document.**
Disclaimer: ** This screening tool is part of the Adult Pre-Exercise Screening System (APSS), developed by Exercise & Sport Science Australia (ESSA), that also includes guidelines (see User Guide) on how to use the information collected and to address the aims of each stage. No warranty of safety should result from its use. The screening system in no way guarantees against injury or death.
No responsibility or liability whatsoever can be accepted by the author of this blog post or any person associated with this blog, that may arise from any person acting on any statement or information contained in any post in this blog.
According to the recommendations at the Australian Government, Department of Health and Age Care website here (17/8/23):
Adults (18-64 years old) should be active most days, preferably every day. Each week, adults should do either:
- 2.5 to 5 hours of moderate intensity* physical activity – such as a brisk walk, golf, mowing the lawn or swimming
- 1.25 to 2.5 hours of vigorous intensity* physical activity – such as jogging, aerobics, fast cycling, soccer or netball
- an equivalent combination of moderate and vigorous activities.
Include muscle-strengthening activities as part of your daily physical activity on at least 2 days each week. This can be:
Doing any physical activity is better than doing none. If you do no physical activity right now, start by doing some, then slowly build up to the recommended amount.
* For guidance regarding what is considered to be moderate intensity or vigorous intensity, please refer to the Adult-Pre-Exercise-Screening-Tool document. **
Aerobics = e.g. combat (with weight) video (30 mins) - see aboveJog = Jogging (30 mins)NW = Nordic walking* (5 km / 60 mins)Sport = e.g. badminton (60 mins)
Stretching = e.g. 30 minsStrength = e.g. outdoor adult strength gym (30 mins)TC = Tai Chi / Qigong (30 mins)
* Alternatively jogging 30 mins or if it is raining, aerobics.
Monday - TC, NW, Strength
Tuesday - TC, Sport
Wednesday - TC, NW
Thursday - TC, Stretching
Friday - TC, NW, Strength
Saturday - TC, NW, Stretching
Sunday - TC, NW
Warning: If you have any health concerns or uncertainties, please consult your own medical practitioner before starting any exercise program. For further information, please see the Adult-Pre-Exercise-Screening-Tool document.**
Disclaimer: ** This screening tool is part of the Adult Pre-Exercise Screening System (APSS), developed by Exercise & Sport Science Australia (ESSA), that also includes guidelines (see User Guide) on how to use the information collected and to address the aims of each stage. No warranty of safety should result from its use. The screening system in no way guarantees against injury or death.
No responsibility or liability whatsoever can be accepted by the author of this blog post or any person associated with this blog, that may arise from any person acting on any statement or information contained in any post in this blog.
The above Youtube video show the performance of the Ba Duan Jin. Videos are generally in Chinese except otherwise stated.
You can find notes on Ba Duan Jin here (English).
A longer video of the Ba Duan Jin can be watched on Youtube here.
Other Youtube videos on Ba Duan Jin:
A diagram of the Traditional Chinese Medicine Meridians is here.
You can find notes on Traditional Chinese Medicine Meridians here.
Gold Coast Tai Chi AcademyTamborine Tai Chi & Kinesiology
Hong Kong Club Tai Chi Group Inc. (Instructors Angelina Chung, Susan Berryman and Sam Au are students of Master Wu)
Wu (Hao) style Taijiquan - Wikipedia
武氏太極拳 - https://baike.baidu.hk/
Hao posture requirements in English
Hao posture requirements in Chinese
Tai Chi Class - videos Please find below YouTube videos and form lists of some of the Tai Chi and Qigong forms we are practising at the Tai ...
