Why Tai Chi Is On My New Years Resolution List | RheumatoidArthritis.net

When I first heard about Tai Chi I was in my twenties and had just moved to a new city. Someone told me that it could help arthritis, and I wanted to get out of the house and meet some people so I decided to try it. Before I do any kind of exercise class I try to talk to the teacher to let them know about my fused wrists and movement limitations because in the past I’ve had teachers who try to correct me not knowing that what they are asking me to do is impossible. I called and talked to John, the instructor, and he told me that Tai Chi has been done for over a thousand years and can help with pain, stress, balance, and strength. Originally Tai Chi was a martial art practiced in China but over the years it has transformed into an exercise routine for the whole body, that utilizes the breath and visualization in order to create a walking meditation. The name Tai Chi Chuan, translates to Supreme Ultimate Exercise, and if you walk around any park in China you’ll see why. People of all ages and in different levels of health practice Tai Chi, and every one of them looks like they are slow dancing to a soundless tune.

Introduction to Tai Chi

My first Tai Chi class was a bit intimidating. The movements that look so easy and fluid take time to remember. For the entire hour we practiced the opening sequence which takes maybe twenty seconds. By the next week I’d forgotten most of what I learned and I realized quickly why John said it was important to practice. But my body loved it. Within a few weeks I felt steadier on my feet. I was riding a bicycle one day and I rode through a small gate that had always had to get off and walk before because I was afraid of falling or hitting it. I started sleeping better. And I felt stronger, both in my body and in my mind. Something about imagining I was a tiger when I was doing the tiger claw move made me feel like Rocky, stronger than I knew! I became hooked and was an avid Tai Chi student for the next few years until I moved to another state.

Since then, I’ve taken more Tai Chi classes, and branched out by trying Qi Gong as well, which is similar to Tai Chi, but more focused on moving Chi, or life force according to Chinese medicine, through the body in order to influence healing. There have been hospitals in China that utilize Qi Gong as a healing modality and when I’ve done it I have experienced a similar overall relaxation and improved balance that Tai Chi gives me. The one difference I’ve found for me is that since Tai Chi is more dynamic, it helps my pain more than Qi Gong, which you do standing in one position for the whole time.

If you are interested in looking into Tai Chi for yourself I’d suggest looking up a man named Paul Lam, an Australian physician who began to practice Tai Chi after he was diagnosed with arthritis and found it made a dramatic difference in his pain. He went on to develop a program called Tai Chi For Health, and has specific programs for arthritis, fall prevention, and osteoporosis. If you look on his website:https://taichiforhealthinstitute.org/about-us/ you can even search for a certified instructor near you, or if you are lucky enough to live near Portland, Oregon, you can attend a workshop with Dr. Lam himself in June of next year. I had the pleasure of meeting him about fifteen years ago when he taught a class in m small town of Durango, Colorado and it was well worth the time and expense. Or just go to your local community center and ask if they have any programs there, because often they will. There are different Tai Chi styles, some more martial art oriented, and some more focused on general health but all of them will give you similar benefits.

I doubt I would have done Tai Chi if RA wasn’t a part of my life, but one of the many things that life with rheumatoid arthritis does for a person is to make them try things they never would have imagined doing otherwise. And it’s a lot more fun than most other things I’ve tried. So this year, starting a Tai Chi class again is my number one resolution. Maybe it can be yours too!

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Learn The Whole Tai Chi System

Tai Chi has been unbelievably dumbed down over the years, which means that whatever reason you’re learning for – you won’t get the full benefit. It’s not about ‘health’ and ‘martial’ or whatever ‘style’ or form you do, there is only one Tai Chi and there’s a huge benefit from studying the full system.

The neigong is the pre-requisite ‘inner work’. Postural alignment, balance, left and right and upper and lower body harmonies coupled with a sensitivity to yin and yang, deep breathing and the development of mental awareness, focus, sensitivity and intensity will engender a good baseline, vigorous health and emotional intelligence.

Martial qigong takes the body through it’s full range of movement diagnosing and remedying stiffness and potential physical problems before they become crippling. It also trains the lines of excitement and power sources that are essential to encourage good vigour and power the techniques.

The 108 form is practised utilising these base layers ‘monk style’ to eliminate any excess tension both physically and mentally to learn mindfulness, grace and mobility in all directions. You need 20 mins for the magic to work and short forms are really the domain of the impatient.

The Long Boxing can then layer in the fajin and martial aspects and applications without sacrificing the previous layers. The fajin is also another layer of health projecting the ‘chi’ or life force around the body and repelling another without loss to the practitioner.

The broadsword layers in brain mapping a weapon, learning the specific weaponry skills strengthening the body whilst enhancing the smoothness of movement with another level of footwork.

The double edge sword reflects the soul of Chinese culture with the cultural poetry of the names describing the skill of the movements and the lightness and ’emptiness’ of the movement being taken to another level where the sword appears to magically ‘float’ and the body of the practitioner enhances it. All of these weapon skills backtrack to enhance all of the other forms and training.

The spear projects all of these skills to 6 feet outside of the body and is the highest level of sensitivity.

The push hands drills run alongside the forms and teach the practitioner how to relate to others. How to employ the strategies outlined in all of the other training in a spontaneous fashion. Life (and combat) are spontaneous, so the practitioner has to be respond intuitively in the moment. The level of sensitivity to be able to ‘hide your bones’ and detect and brain map those of your opponent gives you a sublime level of skill outside of the perception of most people.

You cannot learn these skills without putting in the ‘kung fu’ (time and effort) with a proper teacher and there is no short cuts – BUT – every day of fruitful practice means you are better than you were the day before.

If you want to learn Tai Chi, learn the whole system from a good source.

Tai Chi – The “Grand Ultimate” Form of Self Development | Wake Up World

Contributing writer for Wake Up World

“Tai Chi makes the weak strong and the strong gentle; the old person youthful and the young person wise.”

Tai Chi is a powerful ancient practice that keeps the body healthy and strong, and yet most anyone can do it, regardless of existing physical conditions or limitations. Helping to integrate the mind, spirit and body, there really is no other practice quite like it; it is unlike anything and yet, it compliments everything.

Tai Chi continues to amaze me, there are seemingly endless layers to Tai Chi. I like to compare it to a deep well where, the deeper you go, the more layers and precious substance you find.

Tai Chi: The “Grand Ultimate”

Tai Chi means the Grand Ultimate and refers to what in the West is called The Yin Yang symbol. In China it is not the Yin Yang it is the Tai Ji, containing components Yin and Yang of course. The Grand Ultimate reveals a philosophy of mutually dependent contrasting forces of Yin and Yang and physically practiced and expressed through the moves of Tai Chi Chuan. In Chinese conceptualization the Yin and Yang are the main components in the Tai Ji symbol. Tai Chi Chuan is the Grand Ultimate Long Form of self-development, of individuation.

Tai Chi, the world’s most widely practiced martial art, is the “grand ultimate” martial art — but its grand ultimate quality goes beyond its practice as a martial art. Tai Chi is the most efficient form of self-development in total; for healing, for strengthening, for grounding, for cleansing your energy field, for consciousness expansion, and for potentiation. A powerful combination of meditating arts, exercises, movement arts, and healing arts, Tai Chi is the grand ultimate broad form of individuation.

Some would argue that Tai Chi is undeserving of its “grand ultimate” status. Tai Chi is not the best at building strength but it is comparable to lifting weights; it is not the best at developing flexibility but it is comparable to yoga; it is not the best at healing but yields comparable results to modern medicine; it is not the best exercise for cardiovascular health but it is comparable to jogging; it is not the best form of meditation but it is highly efficient at developing and maintaining a meditative mind state; it is not the best way to expand your mind but it certainly expands physical and mental capacity.

Tai Chi is the grand ultimate practice for individuation not because it is the best martial art, or the best consciousness practice, but because it betters our entirety without focusing on any particular avenue – and as science continues to prove, provides wide ranging benefits, from enhanced consciousness to cardiovascular health.

Occasionally I am lucky enough to practice other Tai Chi, martial arts and Yoga modalities with which I am not familiar, and I always feel humbled doing so. Sometimes I am confused – and I love it! I have learned to embrace confusion and the humbling experience of learning new movements as a tangible way to expand my physical and mental potential. The confusion also reminds me of when I first learned Tai Chi — the confusing fun! Embrace it. Through this confusion, we experience self-doubt, and from overcoming our initial lack of capability comes empowerment, expansion and understanding.

Consider the following expressions as they apply to practicing Tai Chi, and to learning anything for that matter.

“No doubt, no awakening. Little doubt, little awakening. No doubt, no awakening.” — Zen expression

“If you know the enemy and know yourself, you need not fear the result of a hundred battles. If you know yourself but not the enemy, for every victory gained you will also suffer a defeat. If you know neither the enemy nor yourself, you will succumb in every battle.” — Sun Tzu, The Art of War

When we put these two concepts together, we can see that knowing ourselves is not mutually exclusive to developing ourselves but that each go hand in hand. You cannot know yourself without developing yourself — and learning is the best way to do so, in balance and for balance.

Sadly, many people would rather not learn, would rather not face confusion, would rather not leave their comfort zones, and would rather not admit to themselves or others that they were not right, let alone wrong. To overcome these self-imposed limitations, we must realize that doubting ideas and even our own capabilities is a healthy part of development. We must become novices, like children, in order to learn new skills and have experiences that expand us; and we must realize that doubt, not judgment and scorn (of ourselves or others) is part of expansion. While it may seem counterintuitive, being confused and doubtful is an inherent part of the development process — particularly one like Tai Chi, which incorporates all aspects of all arenas.

“The master has failed more times than the beginner has even tried.” — Stephen McCranie

Once you realize how beneficial confusion (and the palatable frustration it can create) can be, you begin to seek it out. The very thing that frustrates would-be Tai Chi practitioners is the very thing that practitioners seek out after learning to practice a form without shadowing and with immersion into the Tai Chi flow.

“The successful warrior is the average man, with laser-like focus.” — Bruce Lee

Peace on earth, for real though.

The Tai Chi Pill

The Tai Chi Pill is a Tai Chi lesson that will help you to help yourself. It contains principles, practices and philosophy to enable you to change patterns and enhance the quality of your being.

The Tai Chi pill is an easy to swallow Tai Chi lesson for beginners, with practices and principles which enable you to take Tai Chi into your world without learning a long form. The Tai Chi Pill also contains philosophy that long time practitioners will find applicable to their own practice.

“There is no wrong way to practice Tai Chi, there are only more correct and more refined ways.”

About the author:

Activist, author and Tai Chi teacher Ethan Indigo Smith was born on a farm in Maine and lived in Manhattan for a number of years before migrating west to Mendocino, California. Ethan’s work is both deeply connected and extremely insightful, blending philosophy, politics, activism, spirituality, meditation and a unique sense of humor.

You can connect with Ethan on Facebook, check out his author page on Amazon, or visit his websites, Geometry Of Energy and Meditation 108, where Ethan offers lessons on individuation, meditation, the conceptualization of energy, and the metaphysical significance of 108.

Ethan’s books include:

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Effectiveness of Tai Chi on fibromyalgia patients

To identify empirical evidence on the effectiveness of Tai Chi in treating fibromyalgia (FM).

We conducted a systematic review and meta-analysis of randomized controlled trials (RCTs) to compare the effectiveness of Tai Chi and standard care or conventional therapeutic exercise in patients with FM. PubMed, Medline, and Physiotherapy Evidence Database were searched for relevant studies published before May 2019. Treatment effectiveness was evaluated using the fibromyalgia impact questionnaire (FIQ), and the total score, pain score, sleep quality index, fatigue, depression, and quality of life were assessing among the patients.

Six RCTs with 657 patients were included. Results of our meta-analysis indicated that Tai Chi exerts significant positive effects on reducing the total FIQ score at 12–16 weeks (standard mean difference [SMD]: −0.61; 95% confidence interval [CI]: −0.90 to −0.31) and pain score (SMD: −0.88; 95% CI: −1.58 to −0.18), improving sleep quality (SMD: −0.57; 95% CI: −0.86 to −0.28), relieving fatigue (SMD: −0.92; 95% CI: −1.81 to −0.04), alleviating depression (SMD: −0.49; 95% CI: −0.97 to −0.01), and enhancing quality of life physically (SMD: 6.21; 95% CI: 3.18–9.24) and psychologically (SMD: 5.15; 95% CI: 1.50–8.81).

Tai Chi exerts significantly greater effects on patients with FM than standard care; therefore, we suggest that Tai Chi can be used as an alternative treatment. However, more large-scale, high-quality, and multicenter trials are required to provide stronger evidence on the effectiveness of Tai Chi, as an alternative to aerobic exercise, compared with conventional therapeutic exercise.

Authors: Ching-An Cheng, Ya-Wen Chiu, Dean Wu, Yi-Chun Kuan, Sheng-Ni Chen, Ka-Wai Tam

Published in: Complementary Therapies in Medicine, Volume 46, October 2019, Pages 1-8

Quelle: https://doi.org/10.1016/j.ctim.2019.07.007

4 Health Benefits of Tai Chi

Tai chi is a traditional form of exercise that started in China. It is a martial art that uses slow, deliberate movements combined with a focus on taking deep breaths. It is a gentle form of exercise, making it perfect for older adults. In addition to being generally safe even for people who have not exercised regularly in the past, it has a wide variety of other health benefits that make it an excellent choice for your aging relative.

#1: Lowers Risk of Falling

Senior Care Northbrook, IL: Health Benefits of Tai Chi

Many studies have shown that people who practice tai chi reduce their risk of falling. In a review of existing studies, scientists concluded that part of the reason tai chi makes falling less likely is that it improves balance and makes people more flexible. Another study found that people who did tai chi feared falling less. Since a fear of falling is a risk factor for falls, reducing that fear also reduces the risk of falls.

#2: Reduces Pain
If your aging relative has a condition that involves chronic pain, like fibromyalgia or arthritis, tai chi may be helpful for reducing their pain. Some studies have shown that tai chi is particularly helpful for seniors suffering from osteoarthritis in their knees. It may also be especially helpful for fibromyalgia symptoms. In a 2018 study, scientists found that people with fibromyalgia who practiced tai chi showed more improvement in symptoms than did those who did aerobic exercises.

#3: Less Stress
Many people consider stress reduction one of the biggest benefits tai chi has to offer. A recent study compared how tai chi affected stress in comparison to other forms of exercise. They found that tai chi was just as effective for lowering stress-related anxiety as other kinds of exercise. They also believed that tai chi might be even better for stress because it also uses focused breathing and meditation.

#4: Improved Sleep
There seems to be a connection between tai chi and better sleep. In a study involving older adults, researchers concluded that practicing tai chi twice a week for at least two months helped seniors with cognitive impairments to sleep better at night. Another study involving young adults showed that the reduction of anxiety through tai chi also improved the quality of sleep.

If your aging relative is interested in trying tai chi, they can learn to do it either by taking a class or using a video at home to guide them in learning the movements. Either way, senior care can help them to get started and stay safe. Senior care providers can assist older adults in finding a local class to attend and drive them to it. Or, if they prefer to try tai chi at home, a senior care provider can help them to get a video and keep an eye on them at home to make certain they remain safe.

If you or an aging loved one are considering Senior Care in Northbrook, IL, contact the caring staff at Companion Services of America today at (847) 943-3786. Our home care service area includes Northbrook, Highland Park, Deerfield, Glenview, Buffalo Grove, Evanston, Des Plaines, Skokie, Lake Forest, Wilmette and the surrounding areas.


The post 4 Health Benefits of Tai Chi appeared first on Companion Services of America.

For Fibromyalgia, Tai Chi More Beneficial than Aerobic Exercise, Trial Says

Fibromyalgia patients who regularly practice tai chi show greater symptom improvement than those engaged in an aerobic exercise program, results from a clinical trial suggest.

The study, “Effect of tai chi versus aerobic exercise for fibromyalgia: comparative effectiveness randomized controlled trial,” was published in the journal BMJ.

Patients with fibromyalgia experience chronic musculoskeletal pain, fatigue, sleep abnormalities, and physical and psychological impairments. There is currently no cure for fibromyalgia, and treatment generally involves a combination of medication, exercise, and cognitive behavioral therapy.

Many studies have shown that in particular can be very beneficial for fibromyalgia patients, and it is now a recommended part of standard care. Patients, however, often have a hard time adhering to exercise programs, commonly due to the fibromyalgia symptoms. Therefore, more approaches are needed to help patients exercise.

Tai chi — a form of mind-body therapy rooted in traditional Chinese medicine — has been shown through previous clinical trials to effectively improve pain, as well as physical and mental health, in fibromyalgia patients.

However, the benefits of tai chi have yet to be compared with those of aerobic exercise — a common treatment for fibromyalgia. Additionally, it is not known how frequently or for how long patients with fibromyalgia should practice tai chi.

To assess this, researchers at Tufts Medical Center in Boston conducted a randomized clinical trial () for 52 weeks to compare the effectiveness of tai chi versus aerobic exercise in 226 adults with fibromyalgia.

Patients participated in either supervised aerobic exercise twice weekly for 24 weeks, or one of four tai chi programs once or twice weekly for either 12 or 24 weeks. Effectiveness of the programs was determined by a change in revised fibromyalgia impact questionnaire (FIQR) scores at 24 weeks.

As expected, FIQR scores improved in all five treatment groups. However, the tai chi groups demonstrated a statistically significant improvement compared with patients in the aerobic exercise group.

Specifically, patients who participated in tai chi twice weekly for 24 weeks saw a greater benefit than patients who did aerobic exercise twice weekly for 24 weeks — indicating that, at a similar intensity and duration, tai chi is more beneficial.

Patients who did tai chi for 24 weeks also had a greater improvement than patients who did it for 12 weeks. Interestingly, patients who did tai chi twice a week did not exhibit significant improvement compared with patients that just did tai chi once a week.

Patients in the tai chi group attended more training sessions than patients in the aerobic exercise group, suggesting that patients adhere better to a tai chi program.

Other parameters such as the patient’s global assessment, anxiety, self-efficacy, and coping strategies were lalso significantly improved in patients in the tai chi group compared with the aerobic exercise group.

“Tai chi mind-body treatment results in similar or greater improvement in symptoms than aerobic exercise, the current most commonly prescribed non-drug treatment, for a variety of outcomes for patients with fibromyalgia,” the authors concluded.

Tai Chi May Be Better For Fibromyalgia Than Aerobic Exercises | Worldhealth.net Anti-Aging News

Tai chi was associated with greater improvements to fibromyalgia in addition to symptom relief of depression, anxiety, self-efficacy, and the mental component of the Short Form Health Survey of the quality of life measure in the results of a 52 week single blind randomized trial.

Chenchen Wang, MD, at Tufts University School of Medicine in Boston writes this mind and body approach may be considered a therapeutic option for the multidisciplinary management of fibromyalgia; as compared with aerobics tai chi appears to be as effective or in some cases better for managing fibromyalgia.

Fibromyalgia is a complex disorder that is characterized by chronic widespread musculoskeletal pain, fatigue, sleep disturbance, and prominent physical and psychological impairment. Fibromyalgia is estimated to affect 2-4% of the general population between the ages of 18-65 years old.

Traditionally aerobic exercises are recommended as standard treatment for fibromyalgia, but many patients find it too difficult to exercise due to fluctuations in symptoms. Tai chi has been used for centuries in traditional medicines, and is increasingly being suggested by some trials to be an option to help alleviate pain and improve physical and mental health in patients; with some concluding that larger and more rigorous trials are needed to confirm results as duration and frequency required to achieve optimal benefits are unknown.

To investigate more this randomized 52 week single blind comparative effectiveness trial was conducted which included 226 fibromyalgia patients to undergo either supervised aerobic exercises twice weekly for 24 weeks, or one of 4 Yang style supervised tai chi interventions either once or twice weekly for 24 weeks, who were all followed for 52 weeks and asked to adhere rigorously to their programmes.

Mean age of participants was 52 years old; 92% were female; racial/ethnic composition was diverse; mean BMI was 30 kg/m2; and average duration of body pain was 9 years. Each supervised session was one hour; all subjects were encouraged to include at least 30 minutes of tai chi or aerobics into daily routines; subjects were asked to continue routines up to the 52 week follow up.

Subjects in the tai chi group attended 62% of the classes vs 40% of those in the aerobics group. Those in the mind and body therapy group maintained higher and more consistent attendance, which is suspected to be due to tai chi consisting of gentler, low impact meditative flowing movements with minimal side effects which may be better embraced by those with fibromyalgia in the long term.

Subjects in all groups had improved FIQR scores compared to baseline at 12, 24, and 52 week evaluations. Subjects in all 5 groups demonstrated similar reductions in use of muscle relaxants, antidepressants, analgesics, and antiepileptic agents over time. 81% of the subjects completed the 24 week evaluation, at this point improvements in FIQR scores in the combined tai chi groups were significantly higher than those in the aerobic exercise group.

Duration of tai chi mattered, those in the 24 week groups recorded greater improvements in FIQR scores than those at the 12 week groups, with the difference being statically significant. There was no significant difference found in the effectiveness and improvements between those who had participated in tai chi either once or twice a week.

At 24 weeks secondary outcomes which also favored tai chi groups included patient global assessment; Hospital Anxiety and Depression Scale anxiety scores; self efficacy; and coping strategies.

154 adverse events were reported during this study which included 117 among 115 subjects assigned to tai chi, and 37 among 75 subjects assigned to aerobics; most were minor musculoskeletal events 8 of which in the tai chi group and 3 in the aerobic group were considered to be related to the interventions.

Tau chi was taught by 3 instructors resulting in consistent outcomes across these instructions suggesting the classic Yang style of tai chi can be used in other settings in a standardized manner for the treatment of fibromyalgia. Some subjects reported not expecting to have tai chi provide any results, but went on to report improvements in balance, pain, anxiety, memory, and increased strength.

Researchers suggest that it may be time to rethink which form of exercise may be most effective for fibromyalgia patients as despite the well established benefits of aerobics patients in this trial had difficulty adhering to aerobic programmes.

Try Tai Chi and Enjoy These Benefits — HealthDigezt.com

Tai chi is originally a form of martial art originating from China. These days, however, it is a popular form of exercise and meditation. The fact is there are many different types of tai chi. The most popular type these days across the planet is yang tai chi which is characterized by fluid and slow movements. If you happen to come across a group of people doing tai chi, it’s very much likely that what they’re doing is yang tai chi.

If currently you are on the hunt for a new and exciting way to exercise as well as meditate, it is undeniably a wonderful idea to try tai chi. It’s something that’s suitable for people of all ages and fitness levels because of the fact that it’s not a strenuous activity — even very old people who practice tai chi don’t have a hard time performing it! What’s more, there is no need for you to spend long hours doing tai chi because even something as short as 5 minutes a day is enough for you to reap the many benefits it is scientifically-proven to offer.

Read on to know some of the wonderful things that welcoming tai chi into your everyday life can bring!

Tai Chi is Good for Your Cardiovascular Fitness

Even though the movements are slow and seemingly repetitive, tai chi actually helps promote cardiovascular fitness. This means that this ancient form of martial arts is good for both your heart and lungs. What’s so great about it is it’s like other form of low-impact exercises (walking, bicycling, etc.) that deliver results without being hard on your joints.

It Helps Lower Blood Pressure

Are you on the hunt for an effective way to keep your blood pressure within the normal range? Start doing tai chi! Back in 1996, a study on heart attack patients was done. The researchers involved found that participants who engaged in tai chi enjoyed lower blood pressure than those in the non-exercise group and even the group who did traditional aerobics!

Performing Tai Chi Tones the Muscles

Keeping the muscles toned is great for maintaining your shape as well as strength. Even though tai chi requires you to do fluid and slow movements, it is actually a wonderful exercise for the muscles. All the movements that your extremities have to do each time also help tone the core muscles, which helps keep your waistline from expanding uncontrollably.

Doing It Improves Your Flexibility

Being flexible is important because it helps improve your range of motion, allowing you to become a more functional being. Unlike pumping a lot of iron that can bulk up your muscles excessively and make your body somewhat rigid, tai chi moves in the other direction — it tones and lengthens your muscles, decreasing your risk of injuries and improving your posture.

Tai Chi Helps Strengthen Your Immune System

In this day and age, having a strong immune system can help save you from being left out by a fast-paced world. Everyone knows that one of the best ways to bolster your immunity is by exercising. So what puts tai chi above others? It’s the fact that overdoing it is practically impossible! Overdo jogging or weight lifting and your immune system will surely plunge.

It’s Also a Superb Stress-Buster

Aside from having a strong immune system, living on this planet today also requires you to combat stress effectively. There are so many ways to manage stress, and one of the best is tai chi. Performing it allows you to get your mind off problems or worries, something that helps combat stress and its various bad effects on the health — but that’s another story!

Engaging in it Keeps the Brain Healthy

 Here’s a reason why the elderly can benefit tremendously from tai chi: studies have shown that it can keep the brain cortex thick, helping to prevent Alzheimer’s and dementia. What’s more, the ancient Chinese martial art is said to be very good at warding off depression and anxiety. Tai chi is not only good for your figure and stress levels, but also your gray matter!

Study Finds Tai Chi Can Reduce Risk Of Dangerous Falls For The Elderly By Up To 64%

Study Finds Tai Chi Can Reduce Risk Of Dangerous Falls For The Elderly By Up To 64%

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Study Finds Tai Chi Can Reduce Risk Of Dangerous Falls For The Elderly By Up To 64%
Graphic – herbs-info.com Image sources – see foot of article

According to the well-known U.S. Centers for Disease Control and Prevention, one in three American adults age over 65 falls each year. Some of these falls are fatal, with older adults more susceptible to risk for falls due to lack of exercise, diseases, medications, and vision problems. This danger is cited as one of the leading causes of injury and death in elderly people. [1]

A fascinating study published in May 2017 revealed that seniors who practice tai chi, a Chinese meditation practice, may be less likely to fall than their peers who don’t engage themselves in this type of exercise. [2] This study presents evidence on the role of tai chi in improving balance and preventing falls, especially for older adults.

The authors claim that their study is the most comprehensive systematic review that has yet evaluated tai chi for preventing falls. They considered data from other recently published trials to improve the precision of the estimated effects of tai chi on fall prevention. They divided the study’s participants in two groups – one group received tai chi lessons while another group didn’t get the intervention.

The researchers confirmed the link between tai chi and lower risk of falling when they accounted several factors including the frequency of practicing tai chi, the amount of time spent on doing the exercises, the style of tai-chi used, and the falling risk for individual patients. When the frequency of tai chi sessions was increased, spectacular improvements were noted – with risk reduction improved twelve-fold – or from 5% to 64%.

Previous studies have shown the value of tai chi for improving balance, flexibility, and strength of knee extension in older adults, according to Dr. Chenchen Wang of the Center for Complimentary and Integrative Medicine at Tufts Medical Center. Wang cited several components of tai chi that contribute to the meditation’s fall prevention impact – including breathing techniques, awareness of the body, balance, mindfulness, and relaxation. [3]

This work builds upon research undertaken in previous studies: In 2008, a Chinese study demonstrated the significant protective effect of tai chi on fall risk among older adults. [4] The study proposed the development of optimal tai chi training programs for older adults.

In 2005, American researchers evaluated the efficacy of a 6-month tai chi prevention for decreasing the risk of falling in older persons. [5] They concluded that a tai chi program could improve functional balance and performance in sedentary persons aged 70 years or older.

Findings from other studies also highlight the potential of tai chi in improving mental balance and reducing stress. There is a growing body of carefully conducted research that posits tai chi as an adjunct standard medical treatment for medical conditions commonly associated with age. One of them is arthritis which affects 54.4 million American adults, according to the CDC. [6] Tai chi is recommended by the health agency as an exercise program to improve the quality of life of arthritis sufferers. [7]

The financial toll from falls among older adults amounted to an astonishing $31 billion in 2015. Costs are expected to increase as the population of U.S. seniors is projected to reach 20% of the country’s population by 2030. [8] This scenario underlines the economic impact of tai chi, which appears set to play an important role in preventing falls and other chronic conditions.


[1] U.S. Centers for Disease Control and Prevention. October 11, 2016. Important Facts About Falls https://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html

[2] Zhi-Guan H et al. 2017. British Medical Journal Open. Systematic review and meta-analysis: Tai Chi for preventing falls in older adults http://bmjopen.bmj.com/content/7/2/e013661

[3] Park M and Song R. 2013. Journal of Korean Academy of Nursing. Effects of Tai Chi on fall risk factors: a meta-analysis https://www.ncbi.nlm.nih.gov/pubmed/23893224

[4] Yu-Ning H et al. September 2016. International Journal of Gerontology. Effect of Tai Chi Exercise on Fall Prevention in Older Adults: Systematic Review and Meta-analysis of Randomized Controlled Trials http://www.sciencedirect.com/science/article/pii/S1873959816300746

[5] Li F. 2005. The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences. Tai Chi and fall reductions in older adults: a randomized controlled trial https://www.ncbi.nlm.nih.gov/pubmed/15814861

[6] U.S. Centers for Disease Control and Prevention. 2015. Arthritis-Related Statistics https://www.cdc.gov/arthritis/data_statistics/arthritis-related-stats.htm

[7] U.S. Centers for Disease Control and Prevention. Arthritis: Intervention Watchlist https://www.cdc.gov/arthritis/interventions/program_lists.htm

Infographic photo sources:

Pixabay.com (PD)

Chef Peter Lost 60lbs With These Recipes:

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I Can’t Help Showing This Off:

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I already tried it myself and let me tell… you I was completely blown away… His surprising tactics could make your life easier and give you the peace of mind you deserve.

Don’t just take my word for it… watch his short video and decide for yourself.

The Simple Food Combination That DESTROYED Type 2 Diabetes In 74% Of Patients!

You will be AMAZED when you watch this incredible story that was recently featured by the world famous Dr. OZ.

Watch the video here:

Rocco Wachman of Scottsdale, Arizona was overweight, diabetic and had the heart of an 85 year old… while being only in his 50’s.

In just 28 days Rocco completely reversed his type 2 diabetes, got rid of his hypertension, acid reflux, successfully reduced the plaque on his arteries… came off his cholesterol and diabetes medication completely… and did all this just by changing his diet in a specific way

What’s even more astounding is that Dr. Michael Roizen, the chief medical consultant for the Dr. Oz show ASTONISHED viewers by calling this “Doable for everyone”!

Dr. Oz himself even stated that 90% of type 2 diabetics (over 200 MILLION people) can reverse their problem!

The secret is in the foods you eat, or more importantly, the foods you should AVOID.

Your diet is literally killing you. This is no exaggeration: Scientists have established firmly that chronic low-grade inflammation related to diet is responsible for the decrease of insulin sensitivity (aka insulin resistance) and high blood sugar leading to diabetes – as well as many other serious health problems.

Doctors at the International Council for Truth in Medicine are now revealing the truth about diabetes that has been suppressed for over 21 years.

The #1 Muscle That Eliminates Joint And Back Pain, Anxiety And Looking Fat

By Mike Westerdal CPT

Can you guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat?

This is especially important if you spend a significant amount of time sitting every day (I do, and this really affects me in a big way!)

Working this “hidden survival muscle” that most people are simply not training because no-one ever taught them how will boost your body shape, energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this “hidden” most powerful primal muscle is healthy, we are healthy.

Take the quiz above and see if you got the correct answer!

P.S. Make sure you check out this page to get to know the 10 simple moves that will bring vitality back into your life:

Yoga, Tai Chi May Reduce Stroke Risk, Benefit Survivors

A new Australian study finds that mindfulness-based interventions (MBIs) such as yoga and tai chi may have the potential to mitigate stroke risk as well as benefit stroke survivors.

The research team from Monash University, the University of South Australia (UniSA) and the University of Melbourne found that practicing yoga and tai chi can reduce blood pressure, fatty acids and blood sugar levels, all risk factors for stroke.

Their findings are published in the journal Future Neurology.

Dr. Maarten Immink, UniSA senior lecturer in Human Movement, said physical activity plays an important role in preventing recurrent stroke but many stroke survivors may have limited mobility.

“This is where yoga and tai chi are so helpful. They are gentle, movement-based MBIs which help people focus — a state of mind which stroke survivors often lose — and be active at the same time,” Immink says.

For the study, the researchers looked at 26 studies published between 1985 and 2017 which examined how yoga and tai chi moderated key stroke risk factors, including blood pressure, cholesterol, diabetes, atrial fibrillation, smoking and alcohol consumption, obesity, and .

Professor Susan Hillier, UniSA Dean of Health Research, said there is growing evidence that MBIs can be an effective and noninvasive way of reducing hypertension, the biggest stroke risk factor.

“Some evidence suggests that MBIs such as yoga and tai chi regulate blood pressure by teaching people to breathe deeply, balancing and stabilizing their autonomic nervous system and lowering their heart rate,” Hillier says.

The stroke specialist said nearly one-third of adults around the world suffer from high blood pressure, with 23 million additional strokes projected in the next 12 years.

“Survivors of stroke are at an increased risk of another one — 43 percent likely within 10 years, 32 percent within five years and 16 percent within one year — so it is important we find interventions to help reduce the major risk factors,” she says.

Apart from lowering blood pressure, the study finds that MBIs can help improve diabetics’ health by increasing blood and oxygen supply to the tissues, helping to produce insulin, and boosting anti-oxidants.

Stroke patients may experience mental, emotional and behavioral changes. Injury from a stroke may make a person forgetful, careless, irritable or confused. Stroke survivors may also experience feelings of anxiety, anger or depression.

Source: University of South Australia

Yoga, Tai Chi May Reduce Stroke Risk, Benefit Survivors