We’ve all been urged to get more exercise, but if you have a limited range of motion, Tai Chi can help you achieve your fitness objectives while also providing other benefits. It is a traditional Chinese wellness practice that consists of a series of motions that are performed slowly and steadily. It’s been around for centuries for a reason: it can help you maintain a healthy weight and blood pressure, improve your heart health and immunological function, and reduce your chance of falling.
What you will learn
- What is Tai Chi?
- What is the philosophy of Tai Chi?
- The Health problems Tai Chi can help
- The health benefits of Tai Chi
- How to practice Tai Chi?
What is Tai Chi?
Tai chi is a type of martial art; it is also called Tai Chi Chuan. The martial art is a noncombative one and is focused on training the body to be fit and flexible. It was invented in China in the 15th century. It is a slow movements form of exercise and meditation. It is about combining mind and body in order to improve calmness and fluidity.Tai chi is a great way to relax and is a good alternative to other sports and is very beneficial in health and well being. Tai Chi has many health benefits and is a great way to lose weight and feel great about yourself. It is also a great way to help you feel your best and get rid of stress.
The ultimate goal of Tai Chi is to develop the body and mind into a single unit that is able to successfully ward off and counter an opponent’s force and redirect it back to him. One of the most important and remarkable things about Tai Chi is that it can be practiced by people of any age. It is even possible to learn the basic forms and movements of Tai Chi even if you cannot hear or see.
The movements are slow, fluid, and gentle, but the true strength behind the movements is hard to spot. These movements are meant to be relaxing, so they are performed in a slow, deliberate manner. The creator of Tai Chi wanted to create a martial art that would stand the test of time, so he created these movements using slow, soft, deliberate movements.
What is the philosophy of Tai Chi?
The philosophy behind the martial art Tai Chi is rather deep and it simply says we can improve our life if we can improve ourselves. The phrase “Tai Chi” means “Great Ultimate.” It is used to describe the universe. It is the yin and yang, the negative and the positive, the day and night, and the female and male principles. The philosophy is based on the belief that we should strive to live in harmony with the universe and with nature.
It is a way to learn how to become a better person. The emphasis is on the development of a sense of awareness and a peaceful mind. The idea is to learn how to be better able to deal with life without anger or aggression. Often this can be a difficult thing to learn because we are not always aware of what is going on around us.
The Health problems Tai Chi can help
Tai Chi has been recognized as a gentle way to exercise the body. It does not require any kind of rigid movements, but rather involves movements that are slow, deliberate, and fluid. This helps to improve the body’s internal energy levels, which are associated with the flow of blood and lymph fluids. There are several reported health benefits of Tai Chi. For example it is said to help cure the following conditions: * Instant Pain Relief * Arthritis * Respiratory Problems * Stress * Obesity
The health benefits of Tai Chi are often over-hyped. Tai Chi, like any movement regimen, can certainly help reduce stress and make one feel great, but it does not prevent stroke, heart attack, diabetes, arthritis or Alzheimer’s disease. If you want to protect your health, exercise regularly, don’t smoke, eat a healthy diet rich in whole grains and fruits and drink alcohol in moderation.
The health benefits of Tai Chi
1. Encourages fat loss.
For those who don’t like high intensity aerobic exercise to lose weight, Tai Chi may be their solution. Research published in the journal Annals of Internal Medicine followed adults over 50 to determine how practicing Tai Chi would affect their health. The 543 participants were divided into three groups of non-exercise exercises, conventional brisk walking and light strength training exercises, and Tai Chi practice for three hour instructor-led workouts. times a week for 12 weeks.
Compared to the non-exercise group, the researchers found that Tai Chi and conventional exercise reduced waist circumference, body weight, and high-density lipoprotein cholesterol.
2. Relieves pain
In a small study published in the Journal of Holistic Nutrition, 10 participants took part in a 12-week Tai Chi class, and researchers measured their pain intensity, cognition, emotional state, and physical function at using questionnaires. The study determined that Tai Chi could be used as a treatment for musculoskeletal pain and post-traumatic stress disorder. A larger randomized controlled trial published in the peer-reviewed journal BMJ found that of 226 adults with fibromyalgia, those who participated in Tai Chi had equal or greater improvement in symptoms than those who performed exercises. traditional aerobics.
3. Reduce the risk of cardiovascular disease
Even if Tai-chi is a low to moderate intensity practice, it would have benefits on the cardiovascular system, as well as more intense sports activities. Lower intensity exercise actually supports the effort over longer periods of time. Practicing this discipline would thus make it possible to reduce cardiovascular risk factors such as hyperlipidemia (= increase in the level of lipids in the blood) or hypertension. In the latter case, a study observed that 3 Tai Chi sessions a week for 12 weeks significantly reduced blood pressure in a group of 76 people with hypertension.
4. Improves mood and mental health
Exercise has long been linked to improving mental health, and tai chi may be the mind-body training you need to improve your mood and encourage a healthy mental state.
A recent meta-analysis published in the European Journal of Cardiovascular Nursing reviewed 15 studies that used Tai Chi to improve psychological well-being. When Tai Chi was compared to control groups, researchers found improvements in quality of life, mental health, and physical health. In addition, they noted less depression and psychological distress in the participants.
5. Prevents falls
“It’s pretty well established that Tai Chi is great for balance, muscle strength, and physical health,” says Taylor-Piliae. Studies confirm this: a randomized controlled trial published in the journal Gerontologist asked participants to take a six-week modified Tai Chi class. The results surprised the researchers, according to Chewning, author of the study. They found that participants reported practicing Tai Chi for 25 minutes a day for six days a week (more than what the researchers expected) and reported better strength, balance, mobility, confidence, and leg function compared to control group, she said. The National Institute of Health is also promoting Tai Chi as an effective option for improving balance, stability and more in the elderly.
6. Strengthens the immune system
Research into both Tai Chi and Qigong (a similar practice) has found a wide variety of benefits, including improved immune function. The research review, published in the American Journal of Health Promotion, noted an improvement in the number of antibodies after vaccinations, an increase in T cells in response to vaccinations, and the number of blood markers linked to the immune system. (Research has also supported many other benefits of the practice, such as improved bone density and cardiopulmonary function, decreased falls and associated risk factors, and more.)
7. Improves cognitive function
Although Chewning’s research focused on preventing falls, the researchers found that cognitive functioning also improved throughout the experience. “We found at the end of the six-week period that the scores were significantly higher for those in our Tai Chi class group than for the control group,” she says.
A complementary review published in The Journal of the American Geriatric Society looked at 11 studies of improved cognition in adults who participated in Tai Chi, compared to those who did not. The results concluded that Tai Chi may have a positive effect on cognitive functioning in older people without known cognitive impairment.
8. Protects against fractures
A randomized trial published in the journal BMC Complementary and Alternative Medicine on 86 osteogenic (weaker than normal bones) women aged 45 to 70 received either usual care or the addition of Tai Chi for nine months. Those who practiced Tai Chi improved their bone density, postural control, markers of bone formation, and quality of life. Researchers have concluded that Tai Chi is a great option for reducing the risk of falls and fractures.
9. Tai chi to promote sleep in the elderly
Elderly people who suffer from moderate sleep disturbances may see them improve with Tai chi.
In a study published in 2004, 118 men and women aged 60 to 92 took one hour of Tai-chi or relaxation 3 times per week for 6 months. Participants in the Tai Chi group saw a decrease in sleep time as well as an increase in sleep time, compared to the relaxation group.
10. Reduces fatigue
Tai Chi has long been associated with improving energy levels, and a study published in the Journal of Pain and Symptom Management examined how Tai Chi affected fatigue-related energy levels. cancer and autonomic nervous system balance in cancer patients and survivors. Through a randomized controlled trial, participants practiced Tai Chi for five one-hour sessions. Scientists found that those who received usual care and the practice of Tai Chi experienced lower general, physical and emotional fatigue than those who received only usual care.
How to practice Tai Chi?
Tai Chi exercise can be practiced either indoors or outdoors. While practicing, you should wear comfortable exercise clothes to keep you warm. Begin with an exercise to warm up your body. Then, you can start with your Tai Chi training. Most Tai Chi moves are done to music, which helps you to keep pace. Therefore, you should practice Tai Chi in front of a mirror or with a partner so you can learn the moves.
Learn some Tai Chi forms and movements step-by-step. Then you will be able to practice it more freely. Next, you can try some Tai Chi chuan movements or Tai Chi sword movements with your friends, and some Tai Chi chuan movements like Si Xian Stance, Bu Xin Stance and Wu Xin Stance.
In-person classes can be found at your local YMCA or at specialist tai chi facilities. You may also find online videos for novices.Whether it’s virtual or real life, don’t forget to dress appropriately. Shoes should be flat, comfortable, and have some flexibility.