The Tai Chi movements can be loosely described as shadow boxing or ‘shadow kung fu’ in slow motion. Regular practice can increase flexibility and strength, and improve cardiovascular fitness. The emphasis on correct posture means that Tai Chi can
Here are ways Tai Chi is good for your health:
- Anxiety: because Tai Chi is essentially meditation in motion, it promotes serenity through gentle, flowing movements. Not only will the physical exercise boost your happy hormones endorphins, but the calming motions and deep breaths greatly reduce anxiety.
- Arthritis: The movements of T
ai Chi keep the body fresh and allow the person to find a freer range of motion in the joints, greater flexibility, better balance- all of which help with the symptoms of arthritis.
- Balance and coordination: Tai Chi involves exercises that focus on postural orientation (positioning the trunk and head in alignment to each other as well as to the ground and to the visual field) and postural equilibrium (coordinating movement strategies to center and stabilize the body) both of which have been proven to improve balance and coordination.
- Fatigue: Tai Chi focuses on controlled motion and breath, which puts your mind and body into a relaxed but energized state. After a session of Tai Chi, people feel energized and relaxed.
- Joint stiffness: The gentle and flowing motions stretch muscles, ligaments, and promote the bodies natural lubrication for joint health.
- Muscle tension: Because Tai Chi is both strengthening and stretching, people who practice rarely feel very sore. There will be mild soreness, which is normal- but those who practice usually feel limber and relaxed.
- Poor posture: A large portion of tai chi focuses on slow and controlled movement that are meant to be perfected. Tai Chi is about correct form, even in the transitions. Because of this, many people note an improvement in posture after a few sessions.
- Stress: Tai Chi encourages one to look within and harness energy. It is a constant ebb and flow of both motion and controlled breathing, which calms participants. It is nearly impossible to be stressed after a session of Tai Chi!
Tai chi for medical conditions (Information from Harvard School of Public Health)
When combined with standard treatment,
Arthritis. In a 40-person study at Tufts University, presented
Low bone density. A review of six controlled studies by Dr. Wayne and other Harvard researchers indicates that
Breast cancer. Tai Chi has shown potential for improving quality of life and functional capacity (the physical ability to carry out normal daily activities, such as work or exercise) in women suffering from breast cancer or the side effects of breast cancer treatment. For example, a 2008 study at the University of Rochester, published in Medicine and Sport Science, found that quality of life and functional capacity (including aerobic capacity, muscular strength, and flexibility) improved in women with breast cancer who did 12 weeks of Tai Chi, while declining in a control group that received only supportive therapy.
Heart disease. A 53-person study at National Taiwan University found that a year of Tai Chi significantly boosted exercise capacity, lowered blood pressure, and improved levels of cholesterol, triglycerides, insulin, and C-reactive protein in people at high risk for heart disease. The study, which was published in the September 2008 Journal of Alternative and Complementary Medicine, found no improvement in a control group that did not practice
Heart failure. In a 30-person pilot study at Harvard Medical School, 12 weeks of Tai Chi improved participants’ ability to walk and quality of life. It also reduced blood levels of B-type natriuretic protein, an indicator of heart failure. A 150 patient-controlled trial is underway.
Hypertension. In a review of 26 studies in English or Chinese published in Preventive Cardiology (Spring 2008), Dr. Yeh reported that in 85% of trials,
Parkinson’s disease. A 33-person pilot study from Washington University School of Medicine in St. Louis, published in Gait and Posture (October 2008), found that people with mild to moderately severe Parkinson’s disease showed improved balance, walking ability, and overall well-being after 20
Sleep problems. In a University of California, Los Angeles study of 112 healthy older adults with moderate sleep complaints, 16 weeks of
Stroke. In 136 patients who’d had a stroke at least six months earlier, 12 weeks of