Tai Chi

So many of fitness programs have often confused people as to which are the most appropriate for them. Consequently, they are the willing guinea pigs of every fitness fad that comes along. The Chinese have always maintained that inactivity is the major cause of illness. Thus, they have developed numerous systems of medical gymnastics both to cure as well as prevent disease. Of the many exercises they have devised, they consider the martial art tai chi to be the best. Tai chi, also called tai chi chuan, is often described as ‘meditation in motion’ as it upholds calmness through gentle movements – bringing the mind and body together.

Tai Chi as Exercise
To do tai chi, you need to perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pausing. Anyone, regardless of age or physical ability, can practice tai chi. Tai chi doesn't take physical prowess; rather it emphasizes technique over strength. You don't need any special costume or equipment to do tai chi. However, to gain full benefits it may be best for you to seek help from a qualified tai chi instructor.

Advantages of Tai Chi

The majority of the studies included in the systematic review found that tai chi had a wide range of positive benefits on overall health and well-being, from increased muscle strength and flexibility, to lowered blood pressure, to enhanced immune function. A brief synopsis of each category is as follows:

Balance control and falls:
Eleven studies, including two randomized, controlled trials, measured postural stability, strength, flexibility, and other aspects crucial to a person's ability to maintain balance. Seven trials found that continual tai chi training (between 8 and 16 weeks) improved balance, flexibility and knee strength, and reduced the incidence of falling in the elderly. Three cross-sectional studies found that long-term tai chi practitioners had greater flexibility in the lower extremities than non-practitioners, and that tai chi improved one's gait.

Cardiovascular and respiratory systems:
More than a dozen studies were analyzed, involving patients of various age and several styles of tai chi. Two studies found that elderly patients who practiced tai chi four times a week for one year exhibited enhanced cardio respiratory function, strength and flexibility compared with a control group.

Endocrine and immune systems:
Two studies evaluated the effects of tai chi on immunity and the endocrine system. One study found that tai chi could significantly affect endocrine function. The second study found that practicing tai chi for four years had "significantly higher" numbers of a class of immune cells in the blood compared to untrained patients.

Hypertension:
Four studies were included in the analysis. The duration of tai chi training lasted from 8 weeks to 3 years; blood pressure, oxygen uptake and heart rate were among the variables measured in each study. One randomized, controlled trial found similar reductions in systolic blood pressure between patients practicing tai chi and those engaging in regular aerobic exercise. Another study of recovering heart attack patients found reductions in both systolic and diastolic blood pressure levels among those who performed tai chi exercises.

Musculoskeletal conditions:
Four studies investigated the use of tai chi for certain musculoskeletal conditions. One randomized, controlled trial of osteoarthritis patients reported that practicing tai chi for 12 weeks resulted in improved arthritis symptoms and decreased tension. A non-randomized study suggested that tai chi could improve muscle strength and endurance in the knees of elderly individuals, and a fourth study of patients with multiple sclerosis found that subjects who practiced tai chi experienced improvements in vitality, social functioning, mental health, and many more.

Psychological responses:
Six studies investigated the psychological effects of tai chi. According to them, older adults in particular, found better scores on indices that measured depression, psychological distress, and positive well-being.

Other:
The three studies in this group examined tai chi's effects on a wide range of disorders. One study showed that older adults practicing classical Yang-style tai chi twice a week for six months were better able to achieve their desired results when performing certain functions. A case-control study of elderly men revealed that those who practiced tai chi for more than 11 years had higher skin blood flow levels and improved blood vessel conductance compared to sedentary men. The final study of 22 young people found that by practicing tai chi, one could significantly reduce the number of nightmares experienced during sleep.