Tai Chi: Excellent cross training since 1460 AD
Posted January 27th, 2007 at 2:12 PM by Valerie Cerami
Section: Running & Training, Cross Training, Health & Fitness, Exercise
Tai Chi is a series of gentle, graceful movements designed to exercise the body and clear the mind. Tai chi is a noncompetitive, non-aggressive, self-paced system of continuously flowing postures, using every part of the body and benefiting all bodily parts, while stimulating the psyche. It is also an effective exercise for overall health and improving athletic performance.
If you’re trying to improve your general health, you may find tai chi a welcome and refreshing new acquaintance. It offers a host of benefits for the fit and un, females and males, the young and old alike. An excellent way to prevent, heal and partake it an age-old art form of wellness. In parks throughout China every morning 250 million people start the day doing Tai Chi, a poetic tradition with a faithful, healthful following; perhaps it can turn into a life-long friend for you, too!
Scientific research conducted at the Medical Academy of Shanghai (Tangshan Medical Center and Bellevue Hospital in New York City) has shown that: tai chi stimulates the central nervous system, lowers blood pressure, relieves stress and gently tones muscles without strain. It also enhances digestion, elimination of wastes and the circulation of blood. Moreover, tai chi’s rhythmic movements massage the internal organs and improve their functionality.
Some basic physical and mental positives tai chi has to offer - anyone, at any age, at any level - are listed below:
- Reduce stress, anxiety and depression
- Increase flexibility
- Improve muscle strength and definition
- Increase energy, stamina and agility
- Increase feelings of well being
- Slow bone loss in women following menopause
- Reduce high blood pressure
- Improve cardiovascular fitness
- Relieve chronic pain
- Improve everyday physical functioning
- Improve balance and coordination
- Improve sleep quality
Tai chi can also help to improve:arthritis, balance and coordination, fatigue, joint stiffness, muscle tension and poor posture.
The five basic styles of Tai Chi are: Chen, Hao, Sun, Wu, Yang, and Zhao Bao. (Can you say that five-times-fast!) From the most gentle, Sun style (suitable for people with arthritis), to the more brisk and active Chen style (recommended for those without ailments) and all variations encompassed between – there is a just-right-fit for you to try-on for size. According to Judith Horstman (Contributing Editor to Arthritis Today):
“With the slow movements, as fluid as silk, the gentle Chinese practice of Tai Chi seems tailor-made for easing sore joints and muscles.”
Another sartorial scenario is the improvement this practice produces can surely make you look better in -and under- your clothes, by increasing muscle definition and posture.
While accounts of tai chi’s history often differ, the most consistently important figure is a Taoist monk in 12th-century China, named Chang San-Feng (or Zan Sanfeng). Chang is said to have studied five animals (tiger, dragon, leopard, snake, and crane) and from his observations created an initial set of exercises that imitated the movements of these animals. (Being a lover of Aesop’s Fables, and the sort, I prefer this amorphous-animal theory most!)
Alternate origins hypothesized being: that the five major styles of Tai Chi are named after the Chinese families (from whom they originated); still other accounts believe tai chi was developed by monks; while others say it originated with a retired general’s teachings. However; what we do know - unequivocally - is that tai chi emerged in China (sometime between the 1300s and 1600s), and that its ancient roots are in meditation and the martial arts. Thus, earning the graceful moniker, “meditation in motion.”
OK, that tangent went on long enough … back to the here and now:
Tia chi is thorough; it conditions your body from the inside out … and vice versa.
This practice is designed to exercise body, mind and spirit, being an overall – and all-over - workout. The mind and body principles of tai chi are based on the perspective that mind and body are not separate – rather, they are different expressions of life force or “Qi” (qi is pronounced “chee” and is often spelled “chi.” – as in tia chi!). According to Chinese philosophy, improving the flow of “qi,” sustains vital life energy – and in turn - sustains bodily health and calms the mind. The principles that facilitate health of body naturally are healthy for the mind… and visa versa.
Frequently used terms to describe this practice support the duality of being soothing and challenging, ying-yangly, at once (i.e.: “internal martial art,” “supreme ultimate boxing,” “boundless fist,” “balance of the opposing forces of nature”, “meditation in motion”). Your turn to name it as you feel it.
Tai chi has a successful track record of over 600 years, and is much more than a feel-good workout: it’s therapy, a preventive measure and a remedy for almost every ailment (physical and mental). It’s flowing; controlled movements use the whole body and are performed slowly, with concentration on breathing and inner stillness. Tai chi is a moderate aerobic exercise and one expert has called it,
“The most powerful weight-bearing exercise known to man.”
Its benefits for reducing falls, lowering blood pressure, reducing anxiety, and improving balance and posture have been widely published. Plus, because tai chi is slow and gentle, it has virtually no negative side effects. It is a gentle and safe exercise for anyone – at any level – to enjoy. (This means you!)
Martin Lee (a tai chi authority and author of many books who has directed classes for years) says he has seen many people’s overall health improve as they do tai chi, he notes, “Tai chi relieves stress. It can be very healing.” As a cross-training method, it is, in addition, a wonderful, safe adjunct to an athlete’s program. Health benefits accumulate over time and the time is – now.
Doctors recommend tai chi for people with a variety of musculoskeletal conditions because it improves flexibility and builds muscle strength gradually. The practice improves circulation throughout the body. Blood pressure is often reduced (sometimes eliminating the need for hypertension medications). A trusty goal is to opt for optimum health – without the need for drugs. Tai chi teaches the body to heal itself, and natural strength is easily summoned, as you need it in everyday situations. Now, that’s incentive!
Attention all runners: yet another remarkable benefit of tai chi is that it is totally non-impact. This no-impact facet makes it an invaluable cross-training tool – especially for runners, who are constantly pounding the pavement. The movements in tai chi chuan are slow, circular and relaxed (unlike running with the potential for knee problems or tennis with its famous elbow). This gentle, yet effective, alternative is well-worth pursuing. Dr. John Painter, Teacher of Internal Chinese martial arts in Fort Worth, TX claims:
“When the movements of tai chi chuan are performed quickly or in a lower formed stance, they have the same beneficial effect on the cardiovascular system as jogging or high-impact aerobics, but without the stress and strain.”
Medical research has shown that tai chi practice is effective for reducing stress, improving physicality and enhancing immune function; these attributes are essential for those of us (joggers and non) who battle the elements, beat-up our bodies and are brim with stress-related injuries, and are in desperate need of some salve. Run with it!
Attention anyone with a heart:
Yes, we all have ‘em – and must all take particular care – of ‘em: heart health is paramount for living – young, old, robust or ailing – think improvement now. The incidence of heart failure has been increasing worldwide in the last decade (There are now 878,000 people living with heart failure in the UK, alone). Dr. Channer (lead researcher, South Yorkshire Royal Hallamshire Hospital, UK) says:
“Tai Chi has been shown to be effective in reducing heart rate and blood pressure after a heart attack. We hope that this ancient technique will also provide gentle relaxing exercise for heart failure patients and help to build their physical abilities - if successful the technique could then be duplicated across the country.”
The US strongly agrees with this heart-friendly prescription. Researchers claim that:
“Tai chi can provide as good a cardiovascular workout as jogging. It’s a great complement to a program that includes walking, swimming, and/or weight-lifting.” (UC Berkeley)
The meditation aspect may do more than bring you inner peace; a new study claims it may improve your cardiovascular health (by decreasing the risk of metabolic syndrome). Researchers report that the practice of transcendental meditation can significantly decrease insulin resistance, lower blood pressure and decrease heart rate variability (Archives of Internal Medicine, June 12, 2006 issue). You gotta have heart (health)!
Dr. Robert Schneider, director of the Institute for Natural Medicine and Prevention, asserts:
“It’s possible to use the mind-body connection to tap into the body’s own inner intelligence to bring about changes in physiology to reverse the risk of diabetes and heart disease.”
In addition, a recent University of Arizona opinion paper on mind-body alternatives, such as tai chi and meditation, concluded that stress and pain are closely related, and therapies that focus on psychological as well as physical function could be beneficial, when used along with conventional medications.
In closing, whether you’re: in peak (or poor) physical (or mental) condition – a Type A personality or a flower power type – in your golden years or in your salad days – infirmed or the picture of health - tai chi offers a level of fitness to target total well-being.
I hope this briefing on Tai Chi as a holistic approach (accounting for the entire individual, rather than focusing on the localized symptoms) convinces you to try it, or recommend it to a friend, parent, child or column-writer. Make the mind-body connection – or recommendation today!
Research sources and for more information: [Mayo Clinic], [NCCAM], [Lifespan.org], [Univ. of Utah], [ABC], [Better Health], [BHF]
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: alternative exercise, alternative fitness, ancient, balance, breathing, controlled movements, coordination, cross training, exercise, flexibility, healing, health benefits, healthy, heart health, heart rate, increase energy, joint stiffness, martial arts, meditation, mental health, muscle tension, non impact, poor posture, qi, stress, stress relieving, tai chi
Like what you see? Subscribe to our feed!
The Final Sprint
Most interesting; I have been practising Tai Chi for five years now. It is most relaxing mentally, and excellent for balance which was begining to give me certain problems;
March 18th, 2007 at 10:49 amAll information on the subject is welcome.
regards
i have enjoyed this form for the last three years.
June 21st, 2007 at 11:49 pmWHAT STYLE OF THI CHI DO YOU TEACH?
February 25th, 2008 at 1:43 pm