What is it?
How many calories does it burn?
Advantages
Disadvantages
Who should participate?
Learning to do Tai Chi
Guidelines
Gear
Glossary of terms
What is it?
Tai Chi chuan (Tai Chi) is an ancient, widely practiced Chinese martial arts form designed to enhance both physical and emotional well-being. Tai Chi consists of breathing exercises superimposed on a series of postures that flow into one another through connecting transition moves. These slow, graceful, precise body movements are said to improve body awareness and enhance strength and coordination while helping the practitioner achieve inner peace.
How many calories does it burn?
Tai Chi is a low-impact aerobic activity that expends an average of 254 calories per hour for a 140-pound adult and 354 calories per hour for a 195-pound adult.
Advantages
The advantages of Tai Chi have been known for thousands of years but only recently have been demonstrated scientifically. Much of the research has been directed at senior populations.
Tai Chi can help older adults avoid shingles. The slow motion exercise is thought to increase your body's natural defenses against the virus that causes shingles and chickenpox.
A recent study found that Tai Chi can help protect older adults from the varicella-zoster virus. The virus lies inactive in your nerves. Later in life, the virus can wake up and cause the painful rash that is shingles.
"One in five people who have had chickenpox will get shingles later in life, usually after age 50," says Dr. Richard J. Hodes, "and the risk increases as people get older." Hodes is Director of the National Institute on Aging.
Those in the study who learned Tai Chi reported feeling more strength, fewer aches and pains, increased energy and a new sense of well-being.
Researchers at the Emory University School of Medicine, found that older people taking part in a 15-week Tai Chi program reduced their risk of falling by 47.5 percent. One reason may be that the Tai Chi participants tended to walk with more deliberate steps and slightly decreased their walking speed compared with two control groups - one that received non-Tai Chi balance training and another that participated in group discussions with a nurse gerontologist. The fear of falling also was significantly reduced for the Tai Chi group. After the intervention, only 8 percent of the Tai Chi group said they feared falling, compared with 23 percent before undergoing the training.
According to the National Institute on Aging, falls among older people constitute a serious public health problem resulting in many hospitalizations and deaths. Research shows that the most effective strategy to prevent falls among older people is physical activity to improve strength, mobility and flexibility. Tai Chi appears to produce all those results.
As a low to moderate-intensity aerobic workout, Tai Chi offers another benefit for seniors: minor cardiorespiratory conditioning, Taiwanese researchers have reported. The deep-breathing component of Tai Chi also appears to slow down the decline in respiratory function, a pervasive problem among older populations. Arthritis sufferers may benefit from Tai Chi because the movements can lessen joint stiffness and improve flexibility.
Another advantage to Tai Chi is its low risk of injury. Tai Chi movements are not overly strenuous and are done very slowly. Tai Chi classes, books and instructional videotapes are relatively inexpensive. And once you learn how to do Tai Chi, all you need is about 10 square feet of empty space to practice at home, in a park or even on the beach.
Disadvantages
Expectations are easily inflated after reading about all the potential benefits of Tai Chi. Tai Chi is not a cure for any disease, and there is no evidence that it prolongs life. Tai Chi is not a quick fix; it could take several weeks of practice before you start to notice improvements in your balance, strength, flexibility or respiratory function. And people vary in their response rate. Tai Chi can produce noticeable results after only one or two sessions for one person, while for the next person, the benefits can be subtle and take much longer to manifest.
Like most forms of exercise, any improvements you enjoy will likely fade away if you stop practicing Tai Chi. As with any martial art, Tai Chi requires a certain level of commitment. How much of a commitment? For one study, researchers had participants practice Tai Chi forms at home for at least 15 minutes twice a day in addition to their weekly classes.
Although Tai Chi videos are available, it is best to learn it from a master in a class situation. An instructor can correct your form and prevent you from picking up bad habits. Also, taking a Tai Chi class will introduce you to other students with whom you can practice between classes.
Who should participate?
Anyone can participate in Tai Chi. Wheelchair and walker users also can participate because many postures can be adapted to be done from a sitting position. Before enrolling in a Tai Chi class, discuss your plan with your physician and obtain a medical clearance. Make your instructor aware of any medical conditions or physical limitations you may have.
Learning to do Tai Chi
If you are a senior citizen, be sure to enroll in a Tai Chi class tailored for your age group. Make sure the instructor has adequate training and experience working with seniors. You may wish to avoid classes that stress passing tests imposed by Tai Chi masters.
To find a Tai Chi class for seniors, contact your local senior citizen center, community hospital, community recreation program, a college or university continuing education department, or a martial arts or Tai Chi school.
Guidelines
- Before engaging in the Tai Chi, warm up your muscles by walking briskly or doing other gentle calisthenics for five to 10 minutes and then stretch all your muscle groups.
- Tai Chi movements should flow like water and be continuous.
- The forms can be done in varying degrees of motion depending on how flexible you are. Do not attempt to exceed your range of motion.
- Don't lock your knees or elbows.
- Rotate your head along with your trunk during circular movements that emphasize rotation.
- If you feel pain, stop.
- If you feel tired, stop, rest and resume when you feel ready.
- After Tai Chi training, do about 10 minutes of cool-down exercises and gentle stretching.
Gear
The only gear you need to do Tai Chi is your body. Some people prefer to wear a martial arts training uniform. But all you really need is a loose-fitting, comfortable t-shirt or sweat shirt and shorts or lightweight pants. Cotton, cotton blends or other breathable fabrics are best. Wear cotton socks and comfortable sneakers.
Glossary of terms
Chi: Chinese concept of life energy, life force or spirit
Chi Kung: simple ancient Chinese health exercises that gently stretch and tone the muscles while improving blood flow, respiratory function and energy circulation
Dan: degree, grade or rank indication
Dojo: a martial arts training hall
Gi: a martial arts training uniform
Meditative Tai Chi: repeating an entire series of Tai Chi form several times in complete silence
Moving Meditation: the art of becoming deeply aware of your body while engaging in balanced, controlled movements
Partner Exercises: movements performed in pairs designed to help you detect and guide subtle changes in weight shifting, movement and tension
Sifu: a highly regarded Tai Chi teacher
Tai Chi Form: graceful, gentle, continuous prescribed movements accompanied by slow, deep breathing exercises; two variations are short form and long form
This article was reviewed and updated June 2007.
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