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Benefits of Tai Chi

Supremely Ultimate

A friend of mine named Rob told me a funny story about how he came to enroll in a class to learn Tai Chi; the exercise system that consists of a specific series of gentle physical movements.

One day Rob was talking with his neighbor, who was about 70 years old. The topic of Tai Chi came up. And although he’d never practiced it himself, the little he knew, he explained in painstaking detail. He began by telling her that Tai Chi Chuan (translated as “supreme ultimate force”) is based on an ancient Chinese martial art; sometimes described as a combination of yoga and meditation. He drew out the details and, for someone that had never done Tai Chi, positioned himself as quite an expert.

After he finished, his neighbor told him that she’d been doing Tai Chi for more than 10 years.

Rob was so embarrassed (and intrigued) that he went along to a Tai Chi class with her and was surprised to find that just about everyone in the class was older than he (Rob was in his early 30s at the time).

He tells me that in the beginning he thought of Tai Chi as a unique way to exercise, but came to feel that he got more out of it than just an easy-going workout. As it happens, there are studies out there to back Rob up on that. And now researchers have systematically reviewed nearly 50 separate Tai Chi studies to reveal some wide-ranging health benefits that Rob and his classmates may be enjoying.

Balance, strength and more

This month, the Archives of Internal Medicine published the results of a study conducted by researchers at the Tufts-New England Medical Center in Boston. The Tufts team used 11 English and Chinese databases to access data on 47 studies that examined the health benefits of Tai Chi on patients with chronic health problems such as multiple sclerosis and heart disease.

In analyzing the data, researchers took into consideration the designs of the studies, outcome assessments, duration of follow-up and other factors that varied considerably from one study to the next. In their description of the results they wrote: “Benefits were reported in balance and strength, cardiovascular and respiratory function, flexibility, immune system, symptoms of arthritis, muscular strength, and psychological effects.”

The researchers noted that in older patients with chronic conditions, Tai Chi appeared to be a safe and effective means of promoting flexibility, balance control and cardiovascular fitness. But one thing that these 47 studies didn’t adequately address is exactly how Tai Chi helps produce these positive health benefits. Observing that some of the studies had limitations or biases, the researchers noted that scientific conclusions cannot be drawn just yet.

Reversing fear

The Tufts study provides a good overview of Tai Chi research. But it’s also helpful to examine individual studies to understand specific benefits.

For instance, a 2003 Korean study examined a style of Tai Chi that was developed to reduce the symptoms and improve physical functioning of patients with arthritis. For three months, 22 women with osteoarthritis participated in the Tai Chi program. Their progress was compared to 21 women who also had osteoarthritis, fit the same demographic profile of the Tai Chi group, but didn’t participate in the exercises. Results showed that those in the Tai Chi group experienced significantly less pain and stiffness and reported fewer difficulties performing daily functions compared to the non- exercising group.

And in the e-Alert “Take My Pasta Please!” (9/12/03), I told you about a 2002 study reported in the journal Applied Nursing Research. In this study of older women, Tai Chi exercises created significant improvements in balance, functional mobility, and a reduced fear of falling after twelve weeks of 30-minute classes, taken just two times each week.

The importance of easing the fear of falling in older people can’t be overstated. According to a report on National Public Radio, about 40 percent of all nursing home admissions result from a fall that leaves an elderly person at least somewhat disabled. Ironically, the fear of falling itself can also be considered a disability when it prevents an elderly person from performing simple daily tasks or venturing out of the house. But when exercise methods – such as Tai Chi – improve mobility, confidence is restored and the risk of falling is reduced.

Moving in sync

The single drawback to Tai Chi is that, unlike walking or lifting light weights, you can’t simply slip on some sweats and start doing it. Tai Chi involves specific series of movements – called “forms” – so getting started requires some training; either from a teacher, or through video or DVD instruction.

Obviously, learning from a DVD at home offers the convenience of choosing a time that’s best for you. But most people probably learn the forms better and are more likely to stick to the regimen when they have a live instructor. Rob tells me that, in his opinion, classes make a big difference. He describes the group dynamic as “nurturing” when going through the forms and moving in the same patterns as the people around you.

If you’ve tried Tai Chi yourself and have useful tips for people who are just getting started, please send an e-mail and I’ll share your experience with other HSI members.

To Your Good Health,

Jenny Thompson
Health Sciences Institute

Sources:
“The Effect of Tai Chi on Health Outcomes in Patients with Chronic Conditions: A Systematic Review” Archives of Internal Medicine, Vol. 164, No. 5, 3/8/04, ncbi.nlm.nih.gov
“Tai Chi Helps People with Chronic Health Problems” Alison McCook, Reuters Health, 3/10/04, reutershealth.com
“Tai Chi ‘Improves Body and Mind'” BBC News, 3/9/04, news.bbc.co.uk
“Effects of Tai Chi Exercise on Pain, Balance, Muscle Strength, and Perceived Difficulties in Physical Functioning in Older Women with Osteoarthritis: A Randomized Clinical Trial” Journal of Rheumatology, Vol. 30, 2003, jrheum.com
“Effects of Tai Chi Exercise on Balance, Functional Mobility, and Fear of Falling Among Older Women” Applied Nursing Research, vol. 15, no. 4, November 2002, ncbi.nlm.nih.gov
“Senior Health: Overcoming Fears of Falling” National Public Radio, 11/25/03, npr.org

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