Tai Chi: An Excellent Way to Age Gracefully
You've probably seen groups of people in the park going through the more than 100 slow and graceful motions of tai chi chuan. This venerable form of low-impact exercise, which got its start in ancient China, is a morning routine for tens of millions of Chinese people of a certain age, and it has plenty of advocates on our shores as well. But why? How could such a simple and low-powered form of exercise have any health benefits? As it turns out, tai chi can be remarkably beneficial for its practitioners, especially those over the age of 50 whose bodies are starting to show the typical signs of aging. What can tai chi do for you?
Better Aerobic Capacity
A study of adults in their 60s and 70s who practiced tai chi three times a week for 12 weeks found statistically significant improvements in endurance. Aerobic capacity typically declines as we grow older, but practiced correctly, with lots of steady breathing, tai chi can hold back the years. Another study found that individuals who practiced tai chi for one year had higher aerobic capacity than sedentary individuals around the same age. The lesson: you can improve your aerobic capacity not just by breathing hard but also by breathing well.
Stress Reduction
Think of tai chi as a kind of meditation. Your focus is meant to be only on your movements and your breathing. Daily cares should drop away, at least for those few minutes. With luck, you'll train yourself to achieve a relaxed and calm state. The trick then is to carry it through the day.
Increased Bone Density
Tai chi movements are, in fact, a rather potent form of exercise, and over time they can help build bone mass, especially in the legs, where you really need it as you age.
Greater Leg Strength and Flexibility
Tai chi demands a certain amount of flexibility and will help you improve your ability to move every part of your body. Twisting and turning moves can keep your spine in shape and help keep your internal organs aligned. For anyone who would benefit from yoga but is no longer in good enough shape to do those tough poses, tai chi is a great alternative.
Better Balance and Coordination
One of the greatest health risks we face, especially after the age of 65, is a leg or hip fracture that could curtail our mobility forever. Tai chi is an excellent way to practice balance and coordination. As a full-body exercise, it trains the mind and body to work together gracefully. If tai chi helps you learn how to shift your weight from one leg to the other in a smooth and safe way, you'll feel better about stepping in and out of the bathtub on a daily basis. In fact, one study found that the fear of falling was reduced from 56 percent to 31 percent among a large group of adults 70 and older who were regular practitioners of tai chi.
Read More on This Topic:
Tai Chi Academy
http://www.taichiacademy.com/healthbenefits.htm
Mayo Clinic: Tai Chi
http://www.mayoclinic.com/health/tai-chi/SA00087
Medicine Net: Tai Chi
http://www.medicinenet.com/tai_chi/article.htm
