Tai chi is an activity that is growing by leaps and bounds, especially among older adults. As more of them retire, baby boomers continue to look forexercise methods that can improvehealth but have a low risk of injury. Tai chi perfectly fits the bill. The slow, flowing movements of this supple martial art - along with the emphasis on deep breathing - help gently stretch the body, improve balance and slash stress.
New research released in the last two years boosts support for tai chi improving health. Long known for its musculoskeletal benefits, tai chi shows it can help heart patients, stroke victims and depression sufferers.
In this issue of Wellness Express, we jump into the latest research on this topic.
The Origins of Tai Chi
Tai chi was first developed as a martial art in China over 1,000 years ago. It is closely associated with qigong – an ancient Chinese system of meditative breathing and movement. Practitioners of tai chi seek to cultivate the universal healing energy known as qi (pronounced chee), which flows throughout the body.
There are many different styles of tai chi, but almost all involve learning a sequential set of movements called forms. Each movement within a form usually has both a self-defense application and qi development strategy at its core. As you practice the form, you use meditative breathing to assist in circulating qi energy in your body andfocusing your mind.
Martial Art Meets Modern Medicine
And what has Western medicine discovered about tai chi in the last few years? Let’s take a look.
Heart Failure & Stroke
According to research published in the Archives of Internal Medicine, tai chi offers several advantages for people suffering from chronic systolic heart failure, which causes the heart to weaken and unable to pump sufficient quantities of blood. At one time, exercise was not even recommended for patients with this heart condition.
The study showed heart failure participants who attended tai chi classes twice a week for 12 weeks reported improvement in their quality of life, elevated mood and stronger confidence to perform exercise-related tasks. The control group, which received health education instead of tai chi classes, had no improvement in these same areas.1
Medical researchers at the University of Illinois and the Hong Kong Polytechnic University conducted a study on tai chi and stroke patients. The study authors found six weeks of tai chi practice helped patients dramatically improve their balance control.2
Mental Disorders
Our high-paced, frantic world has no doubt increased the rates of depression and anxiety. About 10 percent of the American population suffers from depression.
A group of medical researchers analyzed 40 studies on tai chi and its mental health benefits. They concluded, “Tai chi appears to be associated with improvements in self-esteem and psychological well-being, including reduced stress, anxiety, depression and mood disturbance.” 3
Musculoskeletal Health
Arthritis is one of the most disabling diseases in society. The George Institute for International Health published a comprehensive analysis on tai chi’s impact on arthritis. After examining numerous studies researchers remarked tai chi helps boost pain relief and improve mobility among arthritis sufferers.4
A large study focusing on the Arthritis Foundation’s tai chi program revealed that participants lowered pain
levels, fatigue and stiffness.5
Arthritis of the knee is a common problem among seniors. In the US, knee osteoarthritis will affect half of all Americans who reach the age of 85.
At Tufts University of Medicine, researchers studying knee osteoarthritis noted patients with this health condition, that participated in a 12-week tai chi program, were able “to reduce pain and improve physical function, selfefficacy, depression, and health status for knee OA.”6
According to research by Texas Tech University Health Sciences, a group of post-menopausal women who practiced tai chi and consumed 4 to 6 cups daily of green tea for six months saw improvement in their bone health. The research also revealed this group of women slashed levels of oxidative stress. The antioxidants found in green tea and the stress reduction from regular tai chi may be responsible for slashing inflammation caused by stress.7
Always talk to your chiropractor before starting an exercise program to ensure it's suitable for you.
Doyle Chiropractic Clinic serves the communities of Bothell, Kenmore, Woodinville, and Lake Forest Park. Drs David Arthur and Suzie Shay have a combined 30 years of experience treating injuries related to car accidents, work, sports and Pediatrics. Please visit our website, www.bothellfamilychiropractic.com and our Facebook page facebook/doylecclinic
References and sources:
1. Tai chi Exercise in Patients With Chronic Heart Failure: A Randomized Clinical Trial - Archives of Internal Medicine, 2011; 171 (8): 750.
2. Short-form Tai chi Improves Standing Balance of People With Chronic Stroke - Neurorehabil Neural Repair, June 2009; vol. 23, 5: pp. 515-522., first published on January 7, 2009
3. Tai chi on psychological well-being: systematic review and meta-analysis - BMC Complementary and Alternative Medicine, 2010.
4. A randomized controlled trial of tai chi for long-term low back pain (TAI CHI): Study rationale, design, and methods - BMC Musculoskeletal Disorders, 2009; 10 (1): 55 DOI: 10.1186/1471-2474-10-55.
5. Tai chi relieves arthritis pain, improves reach, balance, well-being - University of North Carolina at Chapel Hill School of Medicine, press release, UNC website, published November 7,2010.
6. Tai chi is effective in treating knee osteoarthritis: A randomized controlled trial - Arthritis Care & Research, Volume 61, Issue 11, pages 1545–1553, 15 November 2009.
7. Green tea polyphenols supplementation and tai chi exercise for postmenopausal osteopenic women: safety and quality of life report - BMC Complementary and Alternative Medicine. 2010;10 (1):76
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