Tai Chi (cont.)
What are the benefits of tai chi?
In China, it is believed that tai chi can delay aging and prolong life,
increase flexibility and strengthen muscles and tendons, and aid in the treatment of heart
disease, high blood pressure, arthritis, digestive disorders, skin diseases,
depression, cancer, and many other illnesses. Unfortunately, there
hasn't been a good deal of scientific evidence to support all of these claims.
In a special study of tai chi called a meta-analysis, where many studies on one
subject are reviewed, the author concludes that although there is some evidence
to support the positive effects of tai chi on health, fitness, and balance and
falling, most of the studies are limited by small numbers of subjects and wide
variation in the type and duration of tai chi used. With that said, here are
some of the documented benefits.
Balance and falling
Most of the research on tai chi has been done in older
individuals in the area of balance and fall prevention. This area of research is
important because fall-related injuries are the leading cause of death from
injury and disabilities among older adults. The most serious fall injury is hip
fracture; one-half of all older adults hospitalized for hip fracture never
regain their former level of function. Because tai chi movements are slow and
deliberate with shifts of body weight from one leg to the other in coordination
with upper body movements (sometimes with one leg in the air), it challenges
balance and one could speculate that it would help improve balance and reduce
fall frequency. This has been shown in some research.
One study compared men age
65 and older who had more than 10 years of experience practicing tai chi and no
involvement in any other regular sports and physical activity, with similar-aged
men who had not practiced tai chi or any other physical activities (they were
sedentary). It was found that the men who studied tai chi performed better on
tests of balance, flexibility, and cardiovascular function. In another study
involving 22 men and women aged 22 to 76 years with mild balance disorders, it
was found that eight weeks of tai chi training significantly improved function on a
standard balance test (called the Romberg test).
Fear of falling and improvement in self-confidence
In an interesting twist on
studies of falling, researchers found that the frequency of fear of falling was
reduced from 56% to 31% in a large group of adults 70 years and older who
practiced tai chi regularly. Confidence about not falling, and self-confidence
in general, may be an unintended benefit of tai chi but one that is certainly
worth pursuing. In a similar tai chi study of older adults, 54% of the subjects
who practiced tai chi attributed their improved sense of confidence to improved
balance. The authors concluded that "when mental as well as physical control is
perceived to be enhanced, with a generalized sense of improvement in overall
well-being, older persons' motivation to continue exercising also increases."
Strength and endurance
A recent study of adults in their 60s and 70s who
practiced tai chi three times a week for 12 weeks (60-minute classes) were given a
battery of physical-fitness tests to measure balance, muscular strength and endurance, and flexibility before and after the 12 weeks. Statistically
significant improvements were observed in all balance, muscular strength and
endurance, and flexibility measures after six weeks, and they increased further
after 12 weeks. The authors of the study concluded that tai chi is a potent
intervention that improved balance, upper- and lower-body muscular strength and
endurance, and upper- and lower-body flexibility in older adults.
Aerobic capacity
Aerobic capacity diminishes as we age, but research on
traditional forms of aerobic exercise show that it can improve with regular
training. In another meta-analytic study, researchers looked at seven studies
focusing on the effects of tai chi on aerobic capacity in adults (average age 55
years). The investigators found that individuals who practiced tai chi for one
year (classical yang style with 108 postures) had higher aerobic capacity than
sedentary individuals around the same age. The authors state that tai chi may be
an additional form of aerobic exercise.
Walking
Walking speed decreases with age and research suggests that it may be
associated with an increased risk of falling. In only one study, however, was
it found that individuals who practiced tai chi walked significantly more steps
than individuals who did not. Walking is clearly associated with a decreased
risk of cardiovascular disease, diabetes, and other chronic illness, and so if
tai chi can improve walking, then it's certainly worth giving it a try.
Fibromyalgia
Fibromyalgia (FM) is one of the most common musculoskeletal
disorders and is associated with high levels of impaired health and painful
symptoms that frequently flair up without relief. The cause of FM is unknown, and
there is no known cure. In a study of 39 subjects with FM who practiced tai chi
twice weekly for six weeks (one-hour classes), it was found that FM symptoms and
health-related quality of life improved significantly after the study. This
should be good news for individuals who suffer from this disorder.
Stress
The demands of living are stressful for adults of all ages. Although
one can't point to studies showing a reduction in stress from practicing tai chi
(although in one study subjects who practiced tai chi did report that mental
control was one of the benefits), the breathing, movement, and mental
concentration required of individuals who practice tai chi may be just the
distraction you need from your hectic lifestyle. The mind-body connection is one
that deserves attention, as it has been reported that breathing coordinated with
body movement and eye-hand coordination promote calmness. I know that when I
practice yoga or tai chi, the inner sense of peace and calm is indisputable, and
so I suggest that you give tai chi a chance if you're looking for a creative and
physically active way to reduce how you mentally and physically respond to
stress.
Some more reasons to practice tai chi:
- Movements are low-impact and gentle and put minimal stress on your muscles and joints.
- The risk of injury is very low.
- You can do it anywhere, anytime.
- It requires very little space (no excuses apartment dwellers!) and no special clothing or equipment.
- You do it at your own pace.
- It's noncompetitive.
- It can be done in groups or by yourself (find a tai chi instructor to come to your workplace at lunch hour!).
- There are lots of movements to keep you interested, and as you become more accomplished you
can add those to your routine.
Next: How much tai chi should I do? »
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