Harvard Medical School Publication: Health Benefits of Tai Chi
the health benefits of tai chi
this mild form of exercise can prevent or relieve many aging diseases and may be the perfect activity for the rest of your life.
Tai Chi is often described as "meditation in motion", it is likely to be called "drug in motion". There is growing evidence that this originated in's physical and mental exercises are very valuable in treating or preventing many health problems. Even if you're not healthy, you can start.
in this low-impact, slow-motion movement, you don't stop a series of movements named after animal movements-for example, "white cranes spread their wings"-ormartial arts movements, such as "binaural box". "When you move, you will be very self, focus your attention-as in some kind of meditation-on your physical feelings." Tai Chi differs from other types of sports in several ways. Exercise is usually round, never forced, muscles relax rather than tense, joints are not fully extended or bent, connective tissue is not stretched. Tai Chi can be easily adapted to anyone, from the best fit to someone who can only be in a wheelchair or recover from surgery.
tai chi exercise
a Tai Chi class to practice a short form at the Tree of Life Tai Chi Center in Watertown, Massachusetts.
"More and more carefully conducted research is establishing a convincing case of tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many often age-related diseases." He is Wayne, assistant professor of medicine at Harvard Medical School and director of the Tai Chi and Mentality Research Program at the Osher Research Center at Harvard Medical School.. Adjuvant therapy is a therapy used with primary medical treatment, or used to solve the disease itself
or its main symptoms, or more generally, improve the patient's function and quality of life.
belief system
you don't need to subscribe or learn too much about Tai Chi in Chinese philosophy to enjoy its health benefits, these concepts can help understand its methods:Qi-an energy force believed to flow through the body; Tai Chi is said to prevent and promote the proper flow of qi.
elements of yin and yang opposition are believed to form a harmonious universe. It is said that Tai Chi also promotes this balance.
Taijiquan
Tai Chi class may include the following parts:
.simple movements, such as shoulder circles, can turn your head left and right, or swing back and forth to help you relax your muscles and joints and focus on your breathing and body.
guidance and practice in the form of tai chi.short form is a set of actions that can include more than a dozen or fewer actions; a long form may include hundreds. Different styles require smaller or larger movements. At the beginning, it is usually recommended to use smaller, slower short movements, especially when you are older or in poor condition.
qigong(or Qi Kung Fu).translates as "breathing work" or "energy work", it includes a few minutes of gentle breathing, sometimes combined with exercise. The idea is to help relax the mind and mobilize the body's energy. Qigong can be practiced by standing, sitting or lying down.
if you start before you suffer from chronic diseases or functional limitations, the benefits of tai chi are usually greatest. Tai Chi is very safe and does not require fancy equipment,so it's easy to start. Here are some suggestions:
don't be intimidated by the language here.names like yang, wu and cheng were given to the various branches of tai chi in honor of those who designed a set of movements known as forms. Some shows emphasize the martial arts aspect of Tai Chi rather than its potential for healing and decompression. In some forms, you learn long strings of actions, while others involve shorter strings of actions, paying more attention to breathing and meditation. This name is not as important as finding a way to match your interests and needs.
check your doctor.if you have limited musculoskeletal problems or physical conditions, or if you have taken drugs that will make you dizzy or dizzy, check your doctor before starting tai chi. Given its excellent safety record, you are likely to be encouraged to try it.
consider observation and class.classes may be the best way to learn tai chi. See a teacher's actions, get feedback, and experience a teamfriendship is an advantage. Most teachers will ask you to observe the class first to see if you are comfortable with the method and atmosphere in the class. Guidance can be personality. Ask about your courses at your local Y center, senior center or community education center. Arthritis Foundation, it can be seen thatyou whether it's Tai Chi program, a 12-sport, easy-to-charge sequence, is available in your area.
If you prefer to study at home, you can buy or rent videos that suit your interests and fitness needs (see "Selected Resources"). Although there are someexcellent tai chi books, but it is difficult for you to appreciate the flow of actions from still photos or illustrations.
talk to the teacher.Tai Chi coaches do not have standard training or licenses, so you need to rely on the advice of friends or clinicians, and of course, your own judgment
. Looking for an experienced teacher, he will adapt to personal health problems or coordination and health level.
is comfortable to wear.choose loose clothes that do not limit your range of activities. You can practice barefoot or wear light, comfortable and flexible shoes to practice. There are tai chi shoes, but what you find in the closet may be good. The shoes you need will not slip and can provide enough support to help you maintain your balance, but the soles are thin enough to make you feel the ground. Running shoes designed to push you forward are usually inappropriate.
measure your progress.Most of the start items and Tai Chi interventions tested in medical research last at least 12 weeks, with one or two instructions per week and practice at home. By the end of that time, you should know if you like tai chi, and you may have noticed positive physical and psychological changes.
no pain, big gains
Although Tai Chi moves slowly and gently, it won't make you out of breath, but it solves the key factors of fitness-muscle strength, flexibility, balance, andand, to a lesser extent, aerobic regulation. Here is some evidence:
muscle strength.in a study published in the journal Health and Medical Alternative Therapeutics in 2006, researchers at Stanford University reported the benefits of using Tai Chi in 39 men and women, with an average age of 66, lower-than-average health and at least one cardiovascular risk factor. After taking 36 Tai Chi sessions in 12 weeks, their lower body strength (measured by the number of times they stand up from a chair in 30 seconds) and upper body strength (measured by the ability to bend their arms) improved.
In a Japanese study using the same strength measurement, 113 elderly people were assigned to different 12-week exercise programs, including tai chi, brisk walking and resistancetraining. Those who practiced Tai Chi improved their lower body strength by more than 30% and 25%, respectively-almost as much as those who took part in resistance training, than those who took part in fast walking..
"Although you don't use weightlifting or resistance bands, tai chi's arm exercises can strengthen your upper body," the physician said. GloriaYeh, Harvard Medical School. "Tai Chi can strengthen the lower and upper limbs, as well as the core muscles of the back and abdomen. "
flexibility.in a 2006 Stanford University study, women significantly improved their lower body flexibility and strength.
equilibriumAccording to some studies, Tai Chi can improve balance and reduce falls. Proprioception-the ability to perceive the body's position in space-declines with age. Tai Chi helps train this sensation, which is the function of the sensory neurons of the inner ear and the stretch receptors of the muscles and ligaments. Tai Chi also improves muscle strength and flexibility, making it easier to recover from a fall. Fear of falling makes you more likely to fall; some studies have found that tai chi training helps reduce this fear.
aerobic regulation.depending on the speed and size of the exercise, tai chi can provide some benefits of aerobic exercise. But in the Japanese study, only the participants who were assigned to brisk walking received a lot of aerobic exercise.
Health If your clinician recommends more vigorous high-heart-rate aerobic exercise, you may also need more aerobic things.
tai chi treatment conditions
when combined with standard treatment, tai chi seems to be helpful for several diseases. For example:
arthritis.a 40-person study at Tufts University, at a meeting of the American College of Rheumatology in October 2008, an hour of Tai Chi was held twice a week 12weeks.According to South Korea in 200812studies in evidence-based complementary and alternative medicine, eight weeks of Tai Chi followed by eight weeks of family practice significantly improve flexibility and slow down the disease process in ankylosing spondylitispatients, painful and debilitating inflammatory arthritis, affect the spine.
low bone density.MD. Wayne and other Harvard researchers point out that tai chi may be used to maintain bone density in postmenopausal womendegree. Osher Research Center and Beth Israel Deaconess Medical Center in Boston are conducting a study on bone density reduction (without boneosteoporosis.
breast cancer.Tai Chi has shown to improve the quality of life and functional ability of breast cancer patients (physical ability to perform normal daily activities, such as work or exercise
) potential. For example, a 2008 study by the University of Rochester, published in medicine and sports science, found quality of life and functional capacity (including aerobic energy).strength, muscle strength and flexibility) improved Tai Chi for 12 weeks in women with breast cancer, while decreased in the control group and only received supportive treatment.
heart diseaseNational Taiwan University found that one year of Tai Chi can significantly improve exercise ability and lower blood pressure in patients at high risk of heart disease.
, and improve the levels of cholesterol, triglycerides, insulin and creatine protein.this was published in 20089issue of the Journal of Alternative and Complementary Medicinestudy found no improvement in the control group that did not use tai chi.
heart failure.in a 30-person pilot study at Harvard Medical School, 12 weeks of Tai Chi improved participants' walking ability and quality of life. It also lowers blood levels of type B natriuretic protein, an indicator of heart failure. A controlled trial of 150 patients is ongoing.
hypertension., he reviewed 26 Chinese and English studies published in Preventive Cardiology (Spring 2008).Yeh reported that in 85% trials, Tai Chi lowered blood pressure-systolic blood pressure improved from 3 to 32 mmHg and diastolic blood pressure improved from 2 to 18 mmHg.
Parkinson's diseasea 33-person pilot study from Washington University School of Medicine. Published in "Gait and Posture" (October 2008), Louis found that people with mild to moderate Parkinson's disease
after 20 tai chi treatments, the disease showed improvement in balance, walking ability and overall well-being.
sleep problems.in a study by the University of California, Los Angeles, 112 healthy elderly people with moderate sleep problems were studied. The improvement of Taiji at 16 weeks was significantly higher than that of standard sleep education. The study was published in the July 2008 issue of the journal Slaad.
stroke.In 136 patients who had a stroke at least 6 months ago, 12 weeks of Tai Chi was more important than the general forging of muscles and joints that required breathing, stretching and activity sitting and walking.refining plan can improve standing and balance.
Source: https:// www. Health Harvard University. edu/newsletters/Harvard_Womens_Health_Watch/2009/May/The-the health benefits of tai chi
