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experiencelifemag.com
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Ancient Practice, Modern Medicine
Whether recovering from an injury or making a first foray into fitness, folks of all ages have found that tai chi delivers dramatic results for body, mind and spirit.
By Kermit Pattison |
July-August 2006 |
Powerful Moves
Graceful Aging
A Safer Alternative
Getting Started
Resources
Emma Jean McKinin could have made plenty of excuses to avoid exercise. After
all, the Missouri grandmother is 81 and has achy knees. But instead, she took on
a new challenge: tai chi. “There’s no doubt this has helped me stave off the
effects of arthritis,” says McKinin, who attends tai chi classes six days a
week. “I think all of my joints are more flexible now.” Tai chi, often
described as “meditation in motion,” offers a host of benefits for mind, body
and soul: better balance, lower blood pressure, stronger joints, reduced stress,
and possibly even a stronger immune system and improved moods. The smooth,
simple movements make it especially attractive to those with fitness barriers,
such as older people, and those who are out of shape or dealing with a medical
condition. “It’s extremely safe and gentle,” says Peter Wayne, PhD, director
of research at the New England School of Acupuncture in Watertown, Mass., and
founder of the Tree of Life Tai Chi Center in Boston. “It’s adaptable to people
with limitations.”
Powerful Moves
Tai chi was originally developed in China many hundreds of
years ago as a form of martial arts practice that harnesses internal energy. It
emphasizes slow, deliberate movements, deep breathing, postural alignment, and
the integration of mind and body completely focused on the task. The Chinese
believe that it cultivates “Qi” (pronounced chee), the life energy that is
essential for overall health. Tai chi’s graceful and gentle motions,
reflected in the names of specific movements such as “grasping the sparrow’s
tail” and “white crane spreads its wings,” make it accessible to people who
might otherwise have difficulty exercising, including those with cardiovascular,
orthopedic or neurological conditions. “This is the only martial art you can get
better at as you get older,” says Sandy Matsuda, PhD, tai chi instructor and an
assistant professor in the Department of Occupational Therapy at the University
of Missouri-Columbia. But tai chi is more than just a rehab tool. It’s an
option for anybody interested in overall health. “It’s an ideal exercise for
lifelong well-being,” says Tricia Yu of Madison, Wis., creator of the Tai Chi
Fundamentals Program and author of Tai Chi Mind and Body (DK Publishing, 2003).
“It’s moderately aerobic and easy on the joints.”
Graceful Aging
Tai chi offers many physical benefits that can help offset
the effects of aging. Studies have shown that it improves blood pressure,
posture, balance, coordination, range of motion, and muscle strength and
definition. It can help people feel more relaxed and energetic, and some
research has also found that it can delay bone loss in postmenopausal women.
The risk of falling — a potentially devastating mishap for the elderly — is
substantially reduced with the practice of tai chi. One landmark study of 200
people age 70 and older conducted by researchers at Emory University School
of Medicine in Atlanta, Ga., found that a 15-week tai chi class reduced the risk
of falling by a whopping 47.5 percent. Steven L. Wolf, PhD, professor of
rehabilitation medicine and geriatrics at Emory University School of Medicine,
who led the study, believes that the reduction is not necessarily due to
increased strength or endurance. Rather, he thinks the mental visualization of
movement is the key to better awareness and coordination. “The visual imagery
of tai chi provides people an idea, an image, of what they should be doing to
control their balance when confronted with possible stumbles or trips in
everyday life,” Wolf says. Peaceful as it appears, this powerful body-mind
exercise also seems to enhance one crucial fighting skill — the immune response.
A separate study by researchers at the UCLA Neuropsychiatric Institute found
that elderly adults who enrolled in a 15-week tai chi class showed, on average,
a 50 percent increase in resistance to the varicella-zoster virus, which causes
shingles, a viral infection that causes a painful rash. Energy and sense of
well-being also increased. Gains were most dramatic in those with the poorest
health.
A Safer Alternative
Tai chi has also proven effective in fending
off another demon: bad moods. It combines exercise, meditation and social
contact — all activities known to brighten our mental outlook. It teaches mind
and body awareness in the present moment — often termed “mindfulness” — and
trains practitioners not to worry about the past or future. Studies have
demonstrated that tai chi lowers levels of the stress hormone cortisol and
reduces tension, depression, anger, fatigue and mood disturbances. “I’ve had
people tell me they took my class and got off medication for depression,” Yu
says.
Similarly, tai chi has been shown to help people cope with chronic
medical conditions. A 2003 South Korean study of elderly women with
osteoarthritis found that those who enrolled in a 12-week tai chi program had a
significant drop in perceived pain and stiffness in their joints. Kay
Wright, 62, of Columbia, Mo., says the meditative movements of tai chi help
manage her pain from osteoarthritis and fibromyalgia. She describes a warm,
positive energy flowing through her body that remains with her throughout the
day. “My personal theory is that the pain reduction occurs because my mind is so
focused on my breathing and body awareness that there is no room in my brain for
the pain sensations,” Wright says. Heart patients are increasingly prescribed
tai chi as a safe cardiovascular exercise. Other types of exercise often pose a
dilemma for these patients because they can cause fatigue and shortness of
breath. Avoiding exercise, however, can exacerbate their problems. Tai chi
offers a safe alternative. Researchers from Harvard Medical School’s Osher
Institute and the New England School of Acupuncture conducted a study of 30
heart-failure patients, half of whom took an hourlong tai chi class twice a week
and practiced at home. After three months, the tai chi patients could walk
farther without getting breathless and reported better quality of life than
those who didn’t take the class. There was another good sign in those patients
who did tai chi: lower levels of B-type natriuretic peptide (BNP), a
blood-borne substance that rises as heart health worsens. Research into tai
chi has taken off in recent years, yet several questions remain unsettled. For
example, a growing number of studies show it improves cardio-respiratory
function, even though the movements do not appear vigorous enough to do so.
“Both the quantity and quality of tai chi research is increasing,” says Wayne,
of Boston’s Tree of Life Center, “and researchers will soon have a better
understanding of how tai chi works and which conditions it is effective in
treating.” As Western medicine is gradually validating one benefit after
another of this mystical Eastern tradition, this much remains clear: Tai chi
strengthens the body and soothes the mind. “Where else,” asks octogenarian
McKinin, “are you going to get both?” t Kermit Pattison has written for The
New York Times, GQ and several fitness magazines.
Getting Started
Want to learn tai chi? Here’s how to start: - Look for a class with a
basic or simplified tai chi program for beginners.
- Shop around. Visit
several programs until you find one that seems like a good fit.
- Don’t
try to learn tai chi from a book or video. The moves may look simple, but
getting them right can be a little tricky at first. It’s best to learn from
an instructor who can offer you individual attention. From there, supplemental
materials may help you evolve and expand your practice.
- If you have a
health condition or special considerations, make sure the class can accommodate
you. Avoid movements that cause pain.
Resources
BOOKS
Tai Chi Mind and Body by Tricia Yu (DK Publishing, 2003) T’ai Chi
for Seniors: How to Gain Flexibility, Strength and Inner Peace by Philip
Bonifonte (New Page Books, 2004) WEB
www.rehabpub.com — Search on “Ancient
Exercise for Modern Rehab” for an overview of tai chi as a rehabilitation
regimen. www.taichihealth.com —
This Web site by Tricia Yu, who developed Tai Chi Fundamentals, offers a
simplified version of the martial art.
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Ancient Practice, Modern Medicine
Whether recovering from an injury or making a first foray into fitness, folks of all ages have found that tai chi delivers dramatic results for body, mind and spirit.
By Kermit Pattison | Fitness Fixes Department,
July-August 2006 |
Powerful Moves
Graceful Aging
A Safer Alternative
Getting Started
Resources
Emma Jean McKinin could have made plenty of excuses to avoid exercise. After
all, the Missouri grandmother is 81 and has achy knees. But instead, she took on
a new challenge: tai chi. “There’s no doubt this has helped me stave off the
effects of arthritis,” says McKinin, who attends tai chi classes six days a
week. “I think all of my joints are more flexible now.” Tai chi, often
described as “meditation in motion,” offers a host of benefits for mind, body
and soul: better balance, lower blood pressure, stronger joints, reduced stress,
and possibly even a stronger immune system and improved moods. The smooth,
simple movements make it especially attractive to those with fitness barriers,
such as older people, and those who are out of shape or dealing with a medical
condition. “It’s extremely safe and gentle,” says Peter Wayne, PhD, director
of research at the New England School of Acupuncture in Watertown, Mass., and
founder of the Tree of Life Tai Chi Center in Boston. “It’s adaptable to people
with limitations.”
Powerful Moves (Back to Top)
Tai chi was originally developed in China many hundreds of
years ago as a form of martial arts practice that harnesses internal energy. It
emphasizes slow, deliberate movements, deep breathing, postural alignment, and
the integration of mind and body completely focused on the task. The Chinese
believe that it cultivates “Qi” (pronounced chee), the life energy that is
essential for overall health. Tai chi’s graceful and gentle motions,
reflected in the names of specific movements such as “grasping the sparrow’s
tail” and “white crane spreads its wings,” make it accessible to people who
might otherwise have difficulty exercising, including those with cardiovascular,
orthopedic or neurological conditions. “This is the only martial art you can get
better at as you get older,” says Sandy Matsuda, PhD, tai chi instructor and an
assistant professor in the Department of Occupational Therapy at the University
of Missouri-Columbia. But tai chi is more than just a rehab tool. It’s an
option for anybody interested in overall health. “It’s an ideal exercise for
lifelong well-being,” says Tricia Yu of Madison, Wis., creator of the Tai Chi
Fundamentals Program and author of Tai Chi Mind and Body (DK Publishing, 2003).
“It’s moderately aerobic and easy on the joints.”
Graceful Aging (Back to Top)
Tai chi offers many physical benefits that can help offset
the effects of aging. Studies have shown that it improves blood pressure,
posture, balance, coordination, range of motion, and muscle strength and
definition. It can help people feel more relaxed and energetic, and some
research has also found that it can delay bone loss in postmenopausal women.
The risk of falling — a potentially devastating mishap for the elderly — is
substantially reduced with the practice of tai chi. One landmark study of 200
people age 70 and older conducted by researchers at Emory University School
of Medicine in Atlanta, Ga., found that a 15-week tai chi class reduced the risk
of falling by a whopping 47.5 percent. Steven L. Wolf, PhD, professor of
rehabilitation medicine and geriatrics at Emory University School of Medicine,
who led the study, believes that the reduction is not necessarily due to
increased strength or endurance. Rather, he thinks the mental visualization of
movement is the key to better awareness and coordination. “The visual imagery
of tai chi provides people an idea, an image, of what they should be doing to
control their balance when confronted with possible stumbles or trips in
everyday life,” Wolf says. Peaceful as it appears, this powerful body-mind
exercise also seems to enhance one crucial fighting skill — the immune response.
A separate study by researchers at the UCLA Neuropsychiatric Institute found
that elderly adults who enrolled in a 15-week tai chi class showed, on average,
a 50 percent increase in resistance to the varicella-zoster virus, which causes
shingles, a viral infection that causes a painful rash. Energy and sense of
well-being also increased. Gains were most dramatic in those with the poorest
health.
A Safer Alternative (Back to Top)
Tai chi has also proven effective in fending
off another demon: bad moods. It combines exercise, meditation and social
contact — all activities known to brighten our mental outlook. It teaches mind
and body awareness in the present moment — often termed “mindfulness” — and
trains practitioners not to worry about the past or future. Studies have
demonstrated that tai chi lowers levels of the stress hormone cortisol and
reduces tension, depression, anger, fatigue and mood disturbances. “I’ve had
people tell me they took my class and got off medication for depression,” Yu
says.
Similarly, tai chi has been shown to help people cope with chronic
medical conditions. A 2003 South Korean study of elderly women with
osteoarthritis found that those who enrolled in a 12-week tai chi program had a
significant drop in perceived pain and stiffness in their joints. Kay
Wright, 62, of Columbia, Mo., says the meditative movements of tai chi help
manage her pain from osteoarthritis and fibromyalgia. She describes a warm,
positive energy flowing through her body that remains with her throughout the
day. “My personal theory is that the pain reduction occurs because my mind is so
focused on my breathing and body awareness that there is no room in my brain for
the pain sensations,” Wright says. Heart patients are increasingly prescribed
tai chi as a safe cardiovascular exercise. Other types of exercise often pose a
dilemma for these patients because they can cause fatigue and shortness of
breath. Avoiding exercise, however, can exacerbate their problems. Tai chi
offers a safe alternative. Researchers from Harvard Medical School’s Osher
Institute and the New England School of Acupuncture conducted a study of 30
heart-failure patients, half of whom took an hourlong tai chi class twice a week
and practiced at home. After three months, the tai chi patients could walk
farther without getting breathless and reported better quality of life than
those who didn’t take the class. There was another good sign in those patients
who did tai chi: lower levels of B-type natriuretic peptide (BNP), a
blood-borne substance that rises as heart health worsens. Research into tai
chi has taken off in recent years, yet several questions remain unsettled. For
example, a growing number of studies show it improves cardio-respiratory
function, even though the movements do not appear vigorous enough to do so.
“Both the quantity and quality of tai chi research is increasing,” says Wayne,
of Boston’s Tree of Life Center, “and researchers will soon have a better
understanding of how tai chi works and which conditions it is effective in
treating.” As Western medicine is gradually validating one benefit after
another of this mystical Eastern tradition, this much remains clear: Tai chi
strengthens the body and soothes the mind. “Where else,” asks octogenarian
McKinin, “are you going to get both?” t Kermit Pattison has written for The
New York Times, GQ and several fitness magazines.
Getting Started (Back to Top)
Want to learn tai chi? Here’s how to start: - Look for a class with a
basic or simplified tai chi program for beginners.
- Shop around. Visit
several programs until you find one that seems like a good fit.
- Don’t
try to learn tai chi from a book or video. The moves may look simple, but
getting them right can be a little tricky at first. It’s best to learn from
an instructor who can offer you individual attention. From there, supplemental
materials may help you evolve and expand your practice.
- If you have a
health condition or special considerations, make sure the class can accommodate
you. Avoid movements that cause pain.
Resources (Back to Top)
BOOKS
Tai Chi Mind and Body by Tricia Yu (DK Publishing, 2003) T’ai Chi
for Seniors: How to Gain Flexibility, Strength and Inner Peace by Philip
Bonifonte (New Page Books, 2004) WEB
www.rehabpub.com — Search on “Ancient
Exercise for Modern Rehab” for an overview of tai chi as a rehabilitation
regimen. www.taichihealth.com —
This Web site by Tricia Yu, who developed Tai Chi Fundamentals, offers a
simplified version of the martial art.
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