Tai Chi: Discover
the Many Possible Health Benefits
The ancient art
of tai chi uses gentle flowing movements to reduce the stress of today's busy
lifestyles and improve health. Find out how to get started.
By Mayo Clinic
staff
If you're looking
for another way to reduce stress, consider tai chi (TIE-chee). Tai chi is
sometimes described as "meditation in motion" because it promotes
serenity through gentle movements — connecting the mind and body. Originally
developed in ancient China for self-defense, tai chi evolved into a graceful
form of exercise that's now used for stress reduction and to help with a
variety of other health conditions.
Understanding Tai Chi
Tai chi, also
called tai chi chuan, is a noncompetitive, self-paced system of gentle physical
exercise and stretching. To do tai chi, you perform a series of postures or
movements in a slow, graceful manner. Each posture flows into the next without
pause, ensuring that your body is in constant motion.
Tai chi has many
different styles, such as yang and wu. Each style may have its own subtle
emphasis on various tai chi principles and methods. There are also variations
within each style. Some may focus on health maintenance, while others focus on
the martial arts aspect of tai chi.
The result of all
this variation is that there are more than 100 possible movements and positions
with tai chi, many of which are named for animals or nature. Regardless of the
variation, all forms of tai chi include rhythmic patterns of movement that are
coordinated with breathing to help you achieve a sense of inner calm. The
concentration required for tai chi forces you to live in the present moment,
putting aside distressing thoughts.
Who can do Tai Chi
The intensity of
tai chi varies depending on the form or style practiced. Some forms of tai chi
are more fast-paced and exerting than are others, for instance. However, most
forms are gentle and suitable for everyone. So you can practice tai chi
regardless of your age or physical ability — tai chi emphasizes technique over
strength. In fact, because tai chi is low impact, it may be especially suitable
if you're an older adult who otherwise may not exercise.
You may also find
tai chi appealing because it's inexpensive, requires no special equipment and
can be done indoors or out, either alone or in a group.
Although tai chi
is generally safe, consider talking with your doctor before starting a new
program. This is particularly important if you have any problems with your
joints, spine or heart, if you are pregnant, if you have any fractures, or if
you have severe osteoporosis.
The Meaning of 108 Beads on the Mala worn by
Shaolin Monks
9 times 12: Both
of these numbers have been said to have spiritual significance in many
traditions. 9 times 12 is 108. Also, 1 plus 8 equals 9. That 9 times 12 equals
108.
Powers of 1, 2,
and 3 in math: 1 to 1st power=1; 2 to 2nd power=4 (2x2); 3 to 3rd power=27
(3x3x3). 1x4x27=108
Desires: There are said to be 108 earthly desires in mortals.
Lies: There are
said to be 108 lies that humans tell.
Delusions: There
are said to be 108 human delusions or forms of ignorance.
Heart Chakra: The chakras are the intersections of energy lines, and there are said to be a total of 108 energy lines converging to form the heart chakra.
Pentagon: The
angle formed by two adjacent lines in a pentagon equals 108 degrees.
Marmas: Marmas or
marmasthanas are like energy intersections called chakras, except have fewer
energy lines converging to form them. There are said to be 108 marmas in the
subtle body.
Time: Some say
there are 108 feelings, with 36 related to the past, 36 related to the present,
and 36 related to the future.
One of them,
sushumna leads to the crown chakra, and is said to be the path to
Self-realization.
Sanskrit alphabet: There are 54 letters in the Sanskrit alphabet. Each has masculine and feminine, shiva and shakti. 54 times 2 is 108.
Chemistry: Interestingly, there are about 115 elements known on the periodic table of the elements. Most of those, around or higher than the number 100 only exist in the laboratory, and some for only thousandths of a second. The number that naturally exist on Earth is around 100.
Astrology: There are 12 constellations, and 9 arc segments called namshas or chandrakalas. 9 times 12 equals 108. Chandra is moon, and kalas are the divisions within a whole.
1, 0, and 8: Some say that 1 stands for God or higher Truth, 0 stands for emptiness or completeness in spiritual practice, and 8 stands for infinity or eternity.
Sun and Earth:
The diameter of the Sun is 108 times the diameter of the Earth. The distance
from the Sun to the Earth is 108 times the diameter of the Sun.
Moon and Earth:
The average distance of the Moon from the Earth is 108 times the diameter of
the Moon.
Silver and the
moon: In astrology, the metal silver is said to represent the moon. The atomic
weight of silver is 108.
Tai Chi Good for Chronic Heart Patients
BOSTON -- Tai Chi, the ancient Chinese meditative
exercise, may improve quality of life, mood and exercise self-efficacy in
chronic heart failure patients, according to research led by a team at Beth
Israel Deaconess Medical Center.
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news from Beth Israel Deaconess Medical Center
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Israel Deaconess Medical Center
A study reported in the April 25 edition of the
Archives of Internal Medicine found that while tai chi offered no significant
physical differences in patients who performed a 6-minute walk, those who
engaged in the "mind/body" exercise exhibited significant
improvements in standardized tests that track the mood of patients with chronic
heart failure.
"Tai chi appears to be a safe alternative to
low-to-moderate intensity conventional exercise training in patients with
HF," says Gloria Yeh, MD, MPH, a physician in Division of General Medicine
And Primary Care at BIDMC and an assistant professor of medicine in the
Division of Research and Education in Complimentary and Integrative Medical
Therapies at Harvard Medical School.
"Tai chi is safe and has a good rate of
adherence and may provide value in improving daily exercise, quality of life,
self-efficacy and mood in frail, deconditioned patients with systolic heart
failure."
The Chinese exercise – which consists of flowing
circular movements, balance and weight shifting, breathing techniques and
focused internal awareness – has already been suggested to be helpful for a
variety of medical issues, including hypertension, balance and musculoskeletal
disease, including fibromyalgia.
Chronic heart failure is a clinical syndrome
characterized by the inability of the heart to supply sufficient blood flow to
meet the body's needs. Symptoms can include shortness of breath, coughing,
chronic venous congestion, ankle swelling, and exercise intolerance. Easy,
practical exercise techniques may increase a patient's quality of life.
To study the effects of tai chi, physicians
recruited 100 patients from ambulatory clinics at BIDMC, Brigham & Women's
Hospital and Massachusetts General Hospital. The patients who used tai chi were
contrasted with a control group that received only heart education training.
Although the changes in peak oxygen uptake and
6-minute walks were similar in the tai chi and education-only group,
researchers found a significant increase in calories burned per week in
moderate-intensity outside activities. They also observed significant
improvements in the Minnesota Living with Heart Failure Questionnaire and
Profile of Mood States tool used to assess emotional states that are expected
to respond to clinical intervention.
"Tai chi offers a complement to standard
medical care, despite the absence of differential improvement in some physical
benchmarks," says Yeh. "Because chronic heart failure is a
progressive and debilitating condition, the independent importance of
beneficially affecting patient-perceived quality of life is increasingly
appreciated. Improvement of mood in this population is highly relevant."
Researchers suggested additional study at the basic
science end should include a look at mechanisms by which tai chi benefits
patients with cardiovascular disease and to better understand how the multiple
components of tai chi – deep breathing, aerobic exercise, cognitive
restructuring and social interactions – might affect outcome such as autonomic
physiology, exercise capacity or mood.
"Further research will help us better
understand how integrated therapies like tai chi can affect the body and mind,
and how we can best offer these exercises to those that may benefit most,"
Yeh says.
Articles
Tai Chi for Pain & Flexibility
The movements of tai chi are gentle, graceful, mystical -- and, for elderly people, a very safe way to relieve arthritis pain and gain balance, strength, and flexibility. Tai chi is one of many alternative therapies that can provide relief from pain, possibly letting you cut back on pain medications.
Early mornings in large and small cities in China - and increasingly in America's parks, hospitals, and community centers - people are practicing tai chi. It is an ancient tradition said to have developed in medieval China, to help restore health of monks in poor physical condition from too much meditation and too little exercise.
Chi (pronounced chee) is the Chinese word for energy. In the healing arts, tai chi is used to promote the movement of energy through the body -- similar to blood being pumped through the body, explains Cate Morrill, a certified tai chi instructor in Atlanta. Morrill spends much of her time in teaching classes for seniors, many of whom are unfamiliar with this practice. "But after five, 10, 15 minutes of tai chi, they report having pain relief," she tells WebMD.
Virtually all major health organizations - including the Arthritis Foundation -- recommend tai chi as an activity for seniors because it provides balance of body and mind.
"The movements of tai chi keep the body fresh and allow the person to find a freer range of motion in the joints, greater flexibility, better balance," Morrill explains. Tai chi is often called "moving meditation," because it is relaxing, because the focus is on breathing and creating inner stillness -- quieting the mind, relaxing the body. When people focus on breathing and on the movements, they aren't focused on their worldly worries.
Older adults who try tai chi find the benefits flow into their everyday lives in surprising ways, Morrill tells WebMD. "Everyday stuff like gardening and cleaning the house -- even basic moves like getting in and out of a bathtub - are easier when muscles are strong and flexible, when there is proper balance and body alignment.
Source: Web MD
Tai Chi & Diabetes
Tai Chi Chuan is a traditional Chinese martial art, which combines deep diaphragmatic breathing and relaxation with gentle movement. The research team assessed the impact of a 12 week programme of Tai Chi exercises on the T helper cell activity of 30 patients with type 2 diabetes and 30 healthy people of the same age. T cells are a key component of the body’s immune system, producing powerful chemicals, including interleukins, which alter the immune response. Type 2 diabetes is associated with chronic inflammation, caused by excessive glucose in the blood (hyperglycaemia).
After the 12 week programme glycated haemoglobin (when excess blood sugar combines with the oxygen transporter in red blood cells) levels fell significantly from 7.59% to 7.16 in the diabetic patients. And levels of interleukin-12, which boosts the immune response, doubled. Levels of interleukin-4, which suppresses the immune response, fell. T cell activity also significantly increased. Strenuous physical activity depresses the immune system response, but moderate exercise seems to have the opposite effect, say the authors. Tai Chi is classified as moderate exercise.
Previous research has shown that it boosts cardiovascular and respiratory function, as well as improving flexibility and relieving stress, they add. Tai Chi may prompt a fall in blood glucose levels, or improve blood glucose metabolism, sparking a drop in the inflammatory response. Alternatively, the exercise may boost fitness levels and the feeling of wellbeing, which may then boost the health of the immune system, they suggest.
In a separate study, also published ahead of print, a 12 week programme of Tai Chi and Qigong (another Chinese exercise) prompted a significant fall in blood glucose levels and significant improvements in other indicators of the metabolic syndrome in 11 middle aged to older adults. The metabolic syndrome is a cluster of symptoms, including high blood pressure and high blood glucose that is associated with increased risks of cardiovascular disease and diabetes. The 13 participants exercised for up to 1.5 hours, up to three times a week, and were also encouraged to practice the exercises at home. At the end of the 12 weeks, they had lost an average of 3 kg in weight and their waist size had dropped by an average of almost 3 cm. Their blood pressure also fell significantly, and by more than would have been expected from the weight loss alone, say the authors. Insulin resistance-whereby cells stop responding to insulin, a condition preceding full diabetes-also improved significantly. Three people no longer met the criteria for metabolic syndrome. Participants said they slept better, had more energy, felt less pain and had fewer food cravings while on the program.
Journal references:
Regular Tai Chi Chuan exercise improves T cell helper function of patients with type 2 diabetes mellitus with an increase in T-bet transcription factor and IL-12 production Online First Br J Sports Med 2008; doi 10.1136/bjsm.2007.043562
Preliminary study of the effect of Tai Chi and Qigong medical exercise on indicators of metabolic syndrome and glycaemic control in adults with raised blood glucose levels