When you think about tai chi, what comes to mind? Do you think about a group of older adults slowly moving in unison on a well-manicured lawn?
While that image isn’t without some basis in truth, the fact is that tai chi is an ancient Chinese martial art appropriate for adults of all ages. There is a wide range of health benefits associated with practicing tai chi that benefits older and younger adults alike.
Tai chi can help:
- Improve joint function and reduce pain: A Tufts Medical Center study found that tai chi is an inexpensive, effective treatment for knee pain. A group of osteoarthritis patients who practiced tai chi showed significant improvement when it came to keen pain and joint function. The patients also saw an improvement in depression and quality of life.
- Improve balance, flexibility and muscle strength: Tai chi can help improve balance and reduce falls. It can also help improve flexibility and muscle strength, making it easier to recover from a fall. Did you know the fear of falling can make you more likely to fall? If you are afraid of falling, some studies have found that tai chi can help reduce that fear.
- Decrease blood pressure: A Taipei Medical University study found that tai chi can help lower blood pressure. After 12 weeks of training, the treatment group showed a significant decrease in systolic (top number) and diastolic (bottom number) blood pressure. The systolic blood pressure decreased by 15.6 mm Hg, while the diastolic blood pressure decreased by 8.8 mm Hg.
- Lower the risk of developing dementia or Alzheimer’s disease: Researchers from the University of South Florida collaborated with Chinese researchers to compare the effects of tai chi on the brain. After 40 weeks, those who practiced tai chi three times a week had the biggest improvements in brain volume, which is an important part of cognition because gray matter typically shrinks with age. Researchers believe these improvements may be attributed to the high level of attention needed for performing the different tai chi movements.
- Reduce stress and anxiety: Whether it is stress from home, school, work or any other source, tai chi can help you relax. Several studies show that it can improve emotional wellbeing and your ability to control stress. Research from the University of California at Los Angeles also shows that people who practice tai chi report fewer and less intense tension headaches.
- Improve the control of diabetes: An important part of diabetes prevention and management is being more physically active. Studies show gentle exercise like tai chi helps prevent diabetes in 60 percent of cases. And a University of Florida study shows that regularly practicing tai chi can help people better control their diabetes and lower blood glucose levels.
Tanner Health System’s Get Healthy, Live Well is offering Tai Chi for Health. Visit tanner.org/taichi to sign up.