This Old Bird Is Taking Tai Chi
In China, it is believed that tai chi can delay aging and prolong life, increase flexibility, strengthen muscles and tendons, and aid in the treatment of heart disease, high blood pressure, arthritis, digestive disorders, skin diseases, depression, cancer, and many other illnesses. Listed below are some of the documented benefits.
Balance and fall prevention:
Most of the research on tai chi has been done in older individuals in the area of balance and fall prevention. This area of research is important because fall-related injuries are the leading cause of death from injury and disability among older adults. Because tai chi movements are slow and deliberate with shifts of body weight from one leg to the other in coordination with upper body movements (sometimes with one leg in the air), it challenges balance and many have long assumed it helps improve balance and reduce fall frequency. One study involving 22 men and women aged 22 to 76 years with mild balance disorders, found that eight weeks of tai chi training significantly improved function on a standard balance test.
Fear of falling and improvement in self-confidence:
Researchers found that the frequency of fear of falling was reduced from 56% to 31% in a large group of adults 70 years and older who practiced tai chi regularly. Confidence about not falling, and self-confidence in general, may be an unintended benefit of tai chi but one that is certainly worth pursuing. In a similar tai chi study of older adults, 54% of the subjects who practiced tai chi attributed their improved sense of confidence to improved balance.
Strength and endurance:
One study looked at adults in their 60's and 70's who practiced tai chi three times a week for 12 weeks (60-minute classes). These adults were given a battery of physical-fitness tests to measure balance, muscular strength and endurance, and flexibility before and after the 12 weeks. After just six weeks, significant improvements were observed in balance, muscular strength, endurance, and flexibility measures. Improvements in each of these areas increased further after 12 weeks. It is believed that tai chi is a potent intervention that improves balance, muscular strength and endurance, and flexibility in older adults.
More reasons to practice tai chi:
- Movements are low-impact and gentle
- Minimal stress on your muscles and joints
- The risk of injury is very low
- You can do it anywhere, anytime
- It requires very little space
- No special clothing or equipment
- You do it at your own pace
- It's noncompetitive.
- It can be done in groups or by yourself
- Lots of movements to keep you interested
*excerpts from MedicineNet.com