What is Tai Chi?
Tai Chi combines breathing exercises with slow, fluid and deliberate movements to improve your body’s circulation, balance and alignment. Targeting every muscle group, this exercise is a low-impact approach to improving your health without the normal risks of injury associated with other forms of exercise. This article will outline the history and practice of Tai Chi, its benefits and the best ways to find a Tai Chi class near you!
The history of Tai Chi begins centuries ago in traditional Chinese culture, tying together several forms of gentle meditative exercises into one unique discipline. While the exact origin is unknown, it is thought to have combined several ancient practices like martial arts, healing studies and spiritual practices into a singular integrated regimen. You might see a couple of different names for Tai Chi, including: Yang style Tai Chi, Chen, Wu, Hao and Sun styles. Each style differs slightly but provides the same overall benefits.
Tai Chi is one of the most studied forms of exercise – for good reason! It has been linked with dozens of health benefits, everything from chronic pain management to mood elevation. Researchers note that the benefits of Tai Chi extend far beyond the physical nature of the stretches and fluid movements involved in the discipline. They note that the meditative qualities – including the breathwork, focus and mental control – provide immense benefits that are almost unexplainable by modern science.
Getting started with Tai Chi – am I a good candidate?
You might be surprised by how many people can benefit from Tai Chi. While people in good health can benefit from the fluid movements and stretching provided by many of the poses, those who have chronic conditions that make exercising difficult can also significantly benefit from Tai Chi. Because it doesn’t involve significant aerobic expenditure and has minimal opportunities for injury, almost anyone can participate safely in some form of Tai Chi. You can even do the movements seated or in a wheelchair if you need to.
Of course, if you are worried about the effects Tai Chi may have on a chronic condition, be sure to consult with your doctor first. Also, if you have a recent soft-tissue injury or bone fracture, you may want to wait to try Tai Chi until you get the green light from your doctor or physical therapist.
Some people are apprehensive to start Tai Chi due to some misunderstandings about the origins and culture of Tai Chi. While it’s rooted in traditional Chinese culture, Tai Chi has become a practice that thousands of people around the world partake in, regardless of their cultural backgrounds or belief systems. Know that it’s not necessary to believe in the more spiritual side of Tai Chi, and that science has supported the physical benefits of Tai Chi within numerous studies.
What are the health benefits of Tai Chi?
The many health benefits of Tai Chi rival those of high-impact, aerobic activities. Time magazine said Tai Chi is equivalent to CrossFit in terms of the potential impact it may have on your body and health.
The health benefits you may experience from regular Tai Chi practice include:
1. Improve mood
Not only can Tai Chi help you reach your physical fitness goals, it can also make a difference in how you feel mentally. One study found that people who participated in Tai Chi saw improvements in their mood and self-esteem levels, and a reduction in their levels of stress, anxiety and depression. They also noted the participants reported higher ratings of life satisfaction, social fulfillment and self-assessed overall health than those who did not participate in Tai Chi.
2. Improve balance and reduce your risk of falling
With Tai Chi, you become extremely aware of the placement of your body and the movement of your limbs in relation to your core. As a result, many scientists theorized that practicing Tai Chi would result in balance improvements and reductions in falls. Numerous studies support this claim, stating Tai Chi combines the benefits of stretching, balance control and flexibility.
3. Sleep better
Having issues falling or staying asleep? AARP says Tai Chi might be able to help if you’re experiencing sleep disturbances. Scientists suggest that regular Tai Chi practices may result in a better quality of sleep, meaning it will be easier for you to fall asleep, stay asleep and wake up feeling well rested in the morning. Better sleep translates to happier moods and clearer focus, so you might even be able to say goodbye to your morning cup of coffee!
4. Improve brain health
According to Harvard University, Tai Chi can help improve your cognitive function. In one study, regular Tai Chi practice resulted in greater brain size and better performance on cognitive analysis tests. Harvard also noted another study where a group of 400 people engaged in Tai Chi exercises three times a week for a year, comparing that group to another whose participants performed traditional exercises. The researchers found that people in the Tai Chi group were less likely to develop dementia.
5. Reduce symptoms of chronic health conditions
Many studies suggest that Tai Chi provides benefits for a variety of chronic health conditions, including:
- Parkinson’s disease
- Fibromyalgia
- COPD
- Arthritis
In addition, several small studies have found significant correlations between practicing Tai Chi and reductions in the levels of chronic pain. This may be due to the fact that the fluid, gentle movements of Tai Chi can reduce stiffness in your joints.
7. Reduce risk of heart conditions
Many researchers have stated that Tai Chi can lower blood pressure, lower cholesterol and promote circulation, all of which contribute toward reducing your risk of heart disease. Because Tai Chi does not intensely increase your heart rate, doctors also approve it as an exercise for those who deal with numerous heart conditions. Additionally, improvements made to cardiovascular and heart health also can contribute toward reducing risks of cognitive decline.
Where can I do Tai Chi?
Tai Chi is a low-impact activity that almost anyone can do. To help you get started with this rewarding exercise, Sun Health Wellness offers low cost Tai Chi classes available to anyone in the community. Our healthy living classes are one of the many ways we strive to improve the overall wellbeing and quality of life of those we serve. Visit us here to learn more about how to sign up for a Tai Chi class. You can also meet with a Wellness Advocate to develop a personal wellness plan that incorporates our many community-based health and wellness programs.
