Tai chi exercises-Tai chi is a martial art that is based on movements made in a slow, fluid. And precise way. Among other benefits, it is useful to improve the balance. In the following article, we will discover everything you need to know about this discipline.
The tai chi uses a series of movements and exercises of deep and slow breathing to work the body. And calm the mind. This discipline combines the physical components necessary to maintain the strength. Flexibility, range of motion and reflexes of the legs in a vertical position.
Because with tai chi you are constantly changing your weight from one side to another. You are strengthening your balance and teaching your body to be more sensitive and to have more strength.
In fact, tai chi is especially useful for improving balance and preventing falls, one of the main concerns of older people. Like other disciplines like yoga, it has a meditative quality that can trigger the relaxation response.
These physiological changes help lower blood pressure, heart rate, respiratory rate, oxygen consumption, adrenaline levels. And cortical levels, the hormone that regulates stress.
What is Tai Chi?
The Chinese practice of 2,000-year-old Tai Chi is a branch of Qigong – exercises that use qi. Often described as “meditation in movement”. This activity takes the body through a specific routine of slow, smooth and graceful movements.
The body is in constant motion and each exercise flows to the next. It is very low impact, making it easy for the body. However, it provides many health benefits that have been well documented.
Studies have shown that Tai Chi stimulates the central nervous system, decreases pressure, relieves stress, tones muscles. And facilitates digestion and elimination of waste.
In addition, according to traditional Chinese medicine, Tai Chi helps direct chi, or intrinsic energy. Through the body’s energy meridians, which helps maintain good health.
Tai chi exercises ideal for improving balance
Tai chi is often recommended as a daily approach to improve balance and reduce the risk of falls. Along with tai chi, yoga is another of the disciplines that stands out for its benefits in this regard.
In fact, there are several reasons why tai chi is considered useful for improving balance. It is believed that the practice affects postural stability, including flexibility, strength and range of motion.
In addition, it is considered safe for all people, and it has been shown to have positive effects for the integral physical condition of a person. While is possible to learn tai chi from books or audio or video resources. Taking classes or working with an instructor helps ensure that movements are being made correctly.
Mind you, people with health problems and pregnant women should consult their trusted medical professionals before practicing tai chi exercises.
It is a discipline that can be adapted to all ages and is a safe form of exercise for the elderly who have chronic diseases. The activities have no impact and can be increased gradually.
Reduces the risk of falls in older people
The regular practice of tai chi is a beneficial exercise for the elderly. The reason is that it is a corporal discipline that includes a set of continuous and circular movements that are executed slowly. And precisely in a pre-established order.
One of its strengths is its adaptability to all ages and fitness levels. Because tai chi has zero impact. It does not exert too much tension on the bones and joints. As if that were not enough, it is also incredibly safe, even for the elderly and chronically ill.
Another of its positive aspects is that it reduces the risk of falls, since it improves the balance. And postural regulation of the elderly. As a consequence, older people can reduce their chances of suffering all kinds of fractures.
More demanding than thought
To make matters worse, tai chi is more aerobic than many people think. Among other advantages. It exercises the heart and helps prevent heart disease.
By observing the smooth and elegant movements of this ancient Chinese practice. It is difficult to imagine that it can burn a single calorie or strengthen muscles. However, this discipline includes exercises that are more dynamic than they seem.
As you have observed, tai chi has long been used in traditional Chinese medicine as a technique to work the body and the mind by performing slow and gentle movements.
In any case, we are convinced that once you have tried a class of tai chi exercises you will see how this combination of slow and soft movements adds to an invigorating workout. Why not give this famous oriental discipline a chance?
Tai Chi Could Be Ideal for People with Chronic Health Problems
Previous research shows that Tai Chi is particularly beneficial for those with osteoarthritis (OA). In one such study, 3 older women with osteoarthritis who performed Tai Chi exercises for three months reported significant improvements in arthritis, balance and physical functioning symptoms.
More recently, a systematic analysis, 4, 5, 6, 7 published in the British Journal of Sports Medicine observed the effect of Tai Chi in four chronic health conditions:
- Heart failure (IC) and
- Chronic obstructive pulmonary disease (COPD)
After reviewing the information from 33 studies, the researchers concluded that Tai Chi benefits at least a little from all these conditions. For example, everyone saw improvements in strength, balance. And posture, without adverse side effects, such as more pain or shortness of breath.
In those with arthritis, it helped reduce the specific symptoms of this disease, such as pain and stiffness. Most studies involved performing Tai Chi sessions for one hour, two or three times a week, for 12 weeks.
The researchers also suggest that doctors may one day prescribe Tai Chi to older patients who suffer from multiple chronic diseases. But why wait?
You can learn Tai Chi at home, with books or DVDs, although joining a class with an experienced instructor will ensure that you do the movements correctly and safely. Many places offer Tai Chi courses, look them up in your gym or local yoga studio.
Walk – Another Simple Practice That Improves Health
If for some reason Tai Chi does not appeal to you, there are many other low impact exercises you can try. For example, walking is an excellent way to integrate movement into your day and can easily convert it into a more intense exercise, as your fitness improves.