Tai Chi exercises consist of a series of postures or movements in a slow, graceful pace. Each movement flows into the next without pause, thus keeping your body in constant motion. There are more than 100 movements and positions with Tai Chi, many of which are named after animals or nature because of there relation to the movements. Tai Chi has many different styles such as yang and wu, but all forms of Tai Chi include rhythmic patterns of movement that are coordinated with breathing to help you achieve a sense of inner-peace and balance. The concentration of the exercises forces you to live in the present moment, while setting aside distressful and distracting thoughts.
The research
Recent research studies have discovered the benefits of tai chi go beyond just stress reduction, but include:
- reducing anxiety
- Improved balance, flexibility, and muscle strength
- Reducing falls in older adults
- Improving sleep quality
- Lowering blood pressure
- Improving cardiovascular fitness on older adults
- Relieving chronic pain
- Increasing energy, endurance, and agility
- Improving overall feelings of well-being
So who can do tai chi?
That's one of the best benefits. Tai Chi is inexpensive, requires no special equipment. It can be done indoors or outside; in a group or alone. This is probably why it is growing in appeal to more people. Although Tai Chi is relatively safe, you should still consider talking with your doctor before starting a Tai Chi exercise program. This is particularly important if you have any joint, back/spine, or heart issues; if you are pregnant, have any fractures, or severe osteoporosis.
How to get started
You can find a Tai Chi class in many communities today. Facilities such as:
- YMCA
- YWCA
- Health Clubs
- Community education centers
- Senior centers
- Wellness centers
There are also many tai chi videos, books, and DVD's available to buy or rent, but it's recommended to seek the guidance of a qualified instructor in order to gain the full benefits and learn the proper techniques.
Maintaining the Benefits
Like all exercise/fitness programs, results are not instant. While you may get some benefits from a typical 12-week class, you will enjoy the longer, bigger benefits if you continue tai chi for the long term and become more skilled. Essentially, it should be incorporated as part of your life-style for better, healthier living.
