Tai Chi

Benefits of practicing Tai Chi

Tai Chi is a therapeutic exercise which originated as a martial art. It is a slow moving martial art based on the Eastern belief that a life force (chi) or energy circulates throughout the body by way of pathways called meridians. A disruption in this flow of energy is believed to result in illness or disease. Therefore, a balance of chi is essential for health and Tai Chi is an exercise which promotes this proper flow of energy. However, it is both a physical and a mental exercise recognized as a form of moving meditation. Its philosophy emphasizes the importance of the connection between the individual's mind and body. Tai Chi is a holistic approach accounting for the entire individual rather than focusing on the localized symptoms.

Through Tai Chi's use of diaphragmatic breathing and focused meditation, this form of exercise has a relaxing effect on the individual. There has been scientific evidence showing that practitioners show improvements in self-esteem, self-confidence, sleep and mental health as the result of participating in a Tai Chi program.

There is also evidence that there are improvements in friendliness and pleasantness among individuals who practiced this form of exercise. An important part of Tai Chi is the prevalence of its practice within a group setting. The socialization aspect of this type of exercise is believed to play an important role in the psychological effects.

Benefits that have been reported within the cardiopulmonary system include decreases in both systolic and diastolic blood pressure1, more efficient breathing and in chest expansion.

The slow continuous movements of Tai Chi benefit the neurological system by causing tonal decreases in much of the same way as proprioceptive neuromuscular facilitation (PNF). Tai Chi also aids in increased proprioceptive awareness which is significant for the elderly population because of its importance in decreasing the number of falls. Much like other forms of treatment such as NDT (neurodevelopmental treatment), there is a focus on normal postural tone, trunk control, midline orientation and head control on the trunk. Tai Chi helps develop these through its slow movements, focus on posture, and prolonged stretches during a routine.

Improvements in posture, strength and flexibility have been attributed to Tai Chi among those individual who practice the exercise. Its slow circular movements allow for gentle stretching of muscles, tendons and ligaments and are often compared to continuous passive movement which is used to increase the speed of healing. Tai Chi also allows for compression to the joint which aids in providing nutrients to the surrounding cartilage.

Researchers have found Tai Chi to be effective in improving conditions such as duodenal ulcers, lack of appetite, stomach pain and prolapsed stomach. It is believed that the "visceral massage effect" of some of the movements also assists in improving elimination.

The physical activity of Tai Chi has been associated with decreases in cortisol levels within the body, thereby decreasing mood disturbances. Tai Chi also causes an increase in the secretion of noradrenaline from the sympathetic nervous system which also aids in causing a physical relaxation.

From the Traditional Chinese Medicine point of view Tai Chi and Qi Gong are used to promote personal energy for self healing and wellbeing. The Tai Chi model is based on the premise that there is a bio energy system in the body. The bio energy or Qi gets carried round the body in energy channels called meridians - a bit like the way the veins carry blood around the body.

There are 12 main meridians and 8 secondary meridians carrying Qi throughout the body and through the major organs. Interrupted, weak or blocked flow of Qi causes illness. Tai Chi and Qi Gong work because the muscle movements in the exercises are designed to stimulate the flow of Qi through the body and the major organs. When Qi flows smoothly people are well.

Other Tai Chi and Qi Gong exercises involve the cultivation or growth and storage of Qi leading to longer life, better health and faster recovery from accidents. From the Qi perspective all health conditions - even the most serious can be treated and improved with Qi Gong. The Tai Chi forms provide the same kind of stimulation for the meridian systems.

A western perspective might focus on the purely mechanical effects of Tai Chi practice. The emphasis on correct body posture and spinal alignment while practicing Tai Chi releases tension and pressure caused by slumping - improved posture improves the digestive system and removes stress from the back.

Moving weight from leg to leg is common to many Tai Chi exercises, as is extending and lifting the arms, legs and hands. All these different Tai Chi moves have one thing in common, they vary the load on joint surfaces increasing the flow of natural lubricant and nutrients into the joint, meaning that they move more easily and freely.

The flowing movements of a typical Tai Chi