TAI CHI
Tai Chi is a unique and powerfully effective exercise system that incorporates the ancient Chinese understanding of the universe, traditional Chinese medicine and traditional martial arts. It is called meditation in motion having incorporated Qigong as an integrated component. The concept of Qi has been a fundamental belief in most eastern cultures for thousands of years. Qi is the inner energy of a person. Chinese medicine has based their central theory on this concept. The word, “Gong” means exercise that requires regular practice to become proficient. Qigong is the practice of cultivating better Qi. It is a breathing exercise sometimes helped by certain body movements and meditation. When Qi flows through the body smoothly and powerfully, it enhances healing and brings better health and vitality.
The gentle and slow movements stretch one’s energy channels and keep them strong and supple; the rhythmic movements of the muscle, spine and joints pump energy throughout the whole body.
It is a moderate intensity exercise that is beneficial to cardio and respiratory function, immune capacity, mental control, flexibility, and balance control; it improves muscle strength and reduces the risk of falls in the elderly. Best of all, exercise helps you get more out of life. Any exercise is better than none at all. Exercise will benefit people only when they do it. Naturally, people are more likely to do the exercise they enjoy.
Tai Chi is practiced throughout the world for its many health benefits. It strengthens and mobilizes joints and muscles, improving physical fitness and mental relaxation. It is especially suitable as a therapy for arthritis because its movements are slow and gentle, and the level of exertion can be adjusted to suit each person’s physical condition. Tai Chi is known to have higher rates of compliance; people tend to continue doing it for years.
The Mayo Clinic, one of the world’s most respected medical institutions says from its website: “ . . . research is suggesting that Tai Chi may offer numerous other benefits beyond stress reduction, including:
q Reducing anxiety and depression
q Improving balance and coordination
q Reducing the number of falls
q Improving sleep quality, such as staying asleep longer at night and feeling more alert during the day
q Slowing bone loss in women after menopause
q Lowering blood pressure
q Improving cardiovascular fitness
q Relieving chronic pain
q Improving everyday physical functioning”
It is well known that a positive frame of mind aids healing. There is ample evidence showing the powerful effect of mind over body. Tai Chi integrates both the body and mind. The mental training in Tai Chi enhances clarity of mind, enhances concentration, improves relaxation, and uplifts mood. It teaches the student to be mindful of the intrinsic energy from which he or she can perceive greater self-control and empowerment. When you feel better about yourself, you can cope more effectively with a chronic condition.
As you progress to a higher level your mind becomes more serene, body becomes stronger and your understanding of Tai Chi principles deepens. This deeper understanding will, in turn, enable you to reach an even higher level. Akin to looking at a very high mountain, it is impossible to see the top from ground level. You will see more of the view when you make the effort to climb higher up. At the higher level, the view becomes more fascinating and the air fresher. At a higher level Tai Chi, you will discover more enjoyment, health benefits and personal fulfillment.
The great thing about Tai Chi is that it is not about competing—it is just for you. It makes you feel better about yourself. Practicing Tai Chi can be fun—and it makes you feel serene, healthier and happier.
Tai Chi and Diabetes
According to traditional Chinese medicine, diabetes is a deficiency of moisture and essence (yin) of the lung, spleen, kidney or all three. Enhancing life energy or Qi in the appropriate acupuncture meridians or energy channels will improve diabetes.
If you have diabetes, one of the best things you can do for yourself is to stay—or be—active. A regular exercise program can help stabilize your blood sugar, reduce your need for insulin and medication, and keep your weight under control. Diabetes increases the risk of heart disease, but exercise can lower it.
Exercise can help people with diabetes by improving the control of blood glucose levels, as well as minimizing the complications of diabetes. It improves cellular uptake and glucose metabolism. Gentle exercises have been shown by several large studies to prevent Diabetes. Tai chi is a gentle exercise with strong emphasis on mental relaxation; stress is shown to make the control of diabetes worse and relaxation is especially beneficial.
The major problems of diabetes are complications such as hypertension, visual impairment and vascular problems. People with diabetes have six times more risk of having heart disease. Studies have shown that Tai Chi improves cardio and respiratory function, hypertension, muscular strength, flexibility and cholesterol levels; these in turn minimize complications of diabetes. Diabetes causes peripheral neuropathy, a condition in which the nerves of the feet are damaged thus affecting walking. Arthritis and nerve damage can create poor balance, weakness and pain. Tai Chi has been proven to be effective in improving balance and mobility. So the gradual increase in physical exertion is much safer for people with these conditions.
Diet and exercise are the cornerstones of diabetes management, reduced arthritic pain and increased mobility. People with these conditions who exercise regularly have better control over their blood-glucose levels and fewer complications, such as heart disease and stroke. Gentle exercise has been shown by studies to prevent diabetes in 60% of those with a predisposition for diabetes.
Tai Chi and Arthritis
According to Chinese medicine, arthritis is caused by weak and sluggish flow of Qi. For centuries, doctors of Chinese medicine have recommended Tai Chi for people with arthritis.
Not all exercises are suitable for people with arthritis. An effective exercise program should have low risk of injury and fulfill three objectives: increase flexibility, strengthen muscles, and improve cardio and respiratory fitness. Tai Chi can accomplish these and more.
Exercise or being active is essential for good health, it is even more important for people with arthritis. Pain and stiffness of the joints tend to discourage and even limit people from exercising. However, without exercise, joints become stiffer and muscles weaker which will lead to further pain and stiffness. In another words, without exercise arthritis gets worse in the long term. Exercise keeps bones, muscles, and joints healthy, thus improving flexibility and muscular strength. Improved flexibility will reduce stiffness and help keep joints mobile. Stiffness causes pain; increasing flexibility will relieve pain. Tai Chi has been shown to relieve arthritic pain; helping people with arthritis to stretch more thus further improve their flexibility. Injury from falls by older people is a serious health problem, it is even more so for people with arthritis as pain and weakened muscle compromise their abilities to balance. Tai Chi has been shown to improve balance and prevent falls by several studies.
Improved muscular strength will help keep joints stable, thereby protecting the joints. This minimizes the likelihood of injury and reduces pain. Exercise improves the circulation of blood and body fluids through muscles, tendons and joints. Better circulation will aid the healing process and enables a person to be more active. Improving cardio and respiratory fitness helps strengthen the heart and lungs and increases stamina. Arthritic joints and tissues need a good supply of blood and oxygen for healing. Better circulation of blood, fluid and oxygen also helps keep joints flexible and muscles strong. Tai Chi is designed to gradually increase the level of fitness.
Studiesindicate that Tai Chi significantly improves flexibility, strength and cardiovascular endurance, decreases the occurrence of falls, and is effective in strengthening muscles. It helps to relieve pain, which enables people with arthritis to exercise their muscles to improve their strength. When practicing Tai Chi, one focuses on clarity of the mind, the movements and the coordination of the body. This training improves relaxation and uplifts a person’s mood. Being more relaxed and more positive improves the perception of pain
Many top-level athletes and sportsmen have suffered from osteoarthritis as a result of injuries. Yet they are able to perform at peak levels because their strong muscles protecting their joints. Frequently, after retirement from active sports, their level of activity diminishes and their muscles become weak, causing their arthritis to flare up.
Tai Chi, Osteoporosis and Fall Prevention
An excellent study showed tai chi slowed down the loss of bone mineral density approximately three fold. Another study indicated that people who practice tai chi regularly have higher bone mineral density and better flexibility, muscle strength and balance. Tai chi is an internal art, which stresses the integration—and balance—of mind and body. Tai chi practitioners focus, calm their minds, and loosen and relax their joints and ligaments.
Many studies have shown that tai chi reduces falls. This is especially important because when people with osteoporosis fall they are more likely to sustain a fracture. A fracture can be a very serious problem for example hip fractures have a mortality rate of approximately 50%. It also seriously affects your quality of life. Tai chi has also been shown to improve balance and strength so even if you fall, you have a lesser chance of serious injury. Tai chi practitioners are mindful of transferring weight with each step, helping to improve mobility, coordination and balance. This, in addition to emphasis on upright and supple posture, further strengthens muscles.
Tai chi movements are slow, smooth and continuous, helping to strengthen internal muscles, like the deep stabilizers that support and strengthen the spine. Additionally, tai chi practitioners move against a gentle resistance to build full muscular strength. Slow and smooth movements calm the mind, helping to reduce falls resulting from sudden movements that lead to significant blood pressure drop; especially in elderly people taking medication that can cause change of blood pressure.
A number of studies indicate that being confident results in fewer falls, since the fear of falls increases the risk of falling. Practicing a mind-body exercise, such as tai chi, builds confidence, thus alleviating the fear of falling. People with chronic conditions are more likely to be mentally stressed and depressed because of the increasing inability to function normally on a day-to-day basis. Tai Chi has been shown to improve the mind, help people feel more relaxed and improve mental strength so they can cope better with chronic diseases.
People with osteoporosis often have arthritis, loss of function due to age and weakness. Studies have shown that tai chi relieves pain from arthritis, improves balance and the ability to do daily activities.