Tai Chi

Posted: April 1, 2004

Grasp sparrow’s tail or push a mountain, with tai chi, it’s possible. Tai chi is a martial arts form that enhances balance and body awareness through graceful, precise body movements that are identified by unique names such as these.

The movements use the whole body and are performed slowly, with concentration on breathing and inner stillness. Seniors particularly like tai chi because the slow, synchronized movements are easy to learn and to perform.

Classes can be found through community centers and health programs. It can be practiced almost anywhere, with no special equipment or clothing.

Tai chi can improve flexibility and it builds muscle strength gradually. Research sponsored by the National Institute on Aging (NIA) has shown that practicing tai chi can significantly cut the risk of falls among older people by improving the participant’s balance and muscle strength.

Also, Stanford University is launching a major NIA study to assess benefits of various types of exercise on healthy aging. A year-long study of tai chi for those 60 and older is part of the project. The data is expected to provide evidence of tai chi's general benefits.

Before you begin
Before you begin any exercise program, be sure to ask your doctor's advice about specific movements to avoid. The Arthritis Foundation also recommends:

• Don't try to learn tai chi from a video or book; it's best to learn from a teacher who can make sure you are doing the movements correctly. As you learn the basics, you can practice on your own or with a video.
• Choose your teacher carefully. Make sure the instructor has experience teaching people with arthritis and can guide you to the safest movements.
• Warm up before class and cool down afterward. Tai chi may not seem strenuous, but it does work joints and muscles.
• Modify the movements if necessary. For example, many tai chi postures are done with bent knees. If you have knee involvement, you may need to adapt those movements to be safe and comfortable.
• Be cautious when you have a sore joint. Many experts say you can still exercise, but carefully. Check with your doctor if you aren't sure, and stop if it makes you hurt more or if you feel pain two hours after the class.
• Never push or exert yourself. Most teachers believe the meditative effects are as important as the physical exercise.
• Practice daily. The practice can take as few as five minutes or can last as long as an hour per session.
• Remember that while tai chi is a good adjunct exercise, it doesn't provide much in aerobic or weight-bearing benefits.

We Have Answers Do you have medical questions or need help finding a doctor? The experts at Columbia St. Mary's and Advanced Healthcare can help. Click here.