Feb. 1, 2005
Blake Boggess, D.O. and Jeffrey Bytomski, D.O.
Primary Care Sports Medicine
Duke University Medical Center
For an exercise that is over 700 years old, tai chi is certainly making new headlines in the health and fitness news. This Chinese martial art was originally thought to be developed by Chang San Feng as a method of self defense for monks centuries ago. However, over the years it is has developed into an art that exercises the body and mind. Recent studies have shown this art form helps with many medical conditions.
Tai chi has been practiced widely in China for hundreds of years as a method of meditation, exercise, and self defense. The various forms of the exercise, called movements, come from observing animals and birds. The function of these movements is to guide breathing and circulation as a means of helping vital energy flow through the body for beneficial effects. Tai chi combines deep breathing, relaxation, and slow structured movements which have been described by many as moving meditation.
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Tai chi is suitable for people of all ages, although it is most popular with older adults who seek low impact exercise.
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Tai chi, which literally means "moving life force", is based on the Taoist belief that good health results from balanced chi, or life force. An imbalance is thought to result in health problems. Tao influences in tai chi can be seen by the coming together of opposites called "yin" and "yang." Chinese believe that good health requires a balance of yin and yang forces within the body. Heaven, day, male, arteries, exhalation, and movement are thought to be yang, and the earth, night, female, veins, inhalation, and rest are viewed as yin. Although there are several styles of tai chi, all share common beliefs and philosophies. The basic physiologic foundation of tai chi involves the circulation of "chi" or energy, throughout the body through channels of meridians. Tai chi integrates both the body and mind. The mind is used to direct the chi and move the limbs. The movement is thought to facilitate blood circulation, which improves the function of the internal organs. Tai chi is believed by many to aid in removal of toxins in the liver, help the kidneys function properly, improve balance, prevent backaches, and improve joint stiffness associated with arthritis. In addition, tai chi is thought to develop calm, peace, relaxation, and clarity of mind, which in turn aid an individual in controlling daily mental and emotional distress such as tension, anxiety, fear, depression, and anger.
Tai chi is suitable for people of all ages, although it is most popular with older adults who seek low impact exercise. An advantage of Tai chi over other forms of exercise is that it does not require expensive equipment or a special facility and it can be done individually or in a group. As a healing art, it is widely used by Chinese doctors to treat conditions of hypertension, stress, depression, arthritis, and insomnia. Only recently has attention been given by the West to its potential health benefits. Recent studies have shown cardiovascular, psychological, and neuromuscular benefits from tai chi.
Cardiopulmonary Function
Even though tai chi is a series of slow movements that does not necessary increase the heart rate, there are cardiovascular benefits from this exercise. Studies have shown tai chi to be just as effective as moderate aerobic exercise in reducing blood pressure among sedentary older adults.
Some authors believe that similar benefits can be seen in younger patients. Only, their training would be more long term and progressively more intense. The benefits of tai chi are not limited to only the cardiovascular system.
Balance, Postural Stability, and Fall Prevention
Among older adults participating in a tai chi exercise program, significantly better balance, postural stability, arm movement control, and flexibility have been reported compared to controls. Tai chi has also been estimated to reduce the risk of multiple falls among older persons by 47%. Falls are a significant cause of serious injury and even death in the elderly population.
In a recent study done by Tsang and Hui-Chan, it was shown that even four weeks of intensive tai chi can significantly improve balance control in elderly patients. Furthermore, the improved balance performance at week four was comparable to that of experienced tai chi practitioners. For this reason as well as others, many senior care centers have started to tai chi classes.
Mood, Stress Reduction, and Well-Being
Tai chi has also been studied to evaluate the effect on physiologic and psychological changes associated with stress and mood disturbances. The results show reported improvements in mood and reductions in stress, tension, depression, anger, fatigue, confusion, and anxiety among both beginning and advanced tai chi practitioners. In addition, tai chi practitioners reported a sense of enhanced well-being, increased alertness, relaxation, better mental outlook, achievement, and greater confidence at the end of a tai chi exercise program.
Pain Reduction
Tai chi has also been recommended to those patients with chronic pain from osteoarthritis or rheumatoid arthritis. At the completion of a 12 week course of tai chi, patients were shown to have a statistically significant improvement in physical functioning, less pain, and less difficulties in activities of daily living. Furthermore, findings from a pilot study among persons with chronic arthritis showed a significant reduction in pain for the tai chi group, as compared to the control group.
Getting Started
A tai chi program can be done at various levels and tailored to fit in today's busy schedules. Also, tai chi can be used in addition to traditional exercise programs, but you do not have to be in great physical shape to start. Initially, patients may want to be supervised by an instructor to help them with their posture and movement. Once the participant has learned this, they can practice it alone or in a group. Special clothing or equipment is not required. Tai chi is a relatively simple form of exercises that can be taught in eight to ten lessons, with the whole sequence of movements requiring about 30 minutes to perform. Tai chi classes can be found at health clubs, hospitals, martial arts schools, and community centers. Although there are also many instructional videos available to practice with, it is recommended that people start with a trained instructor. Trained instructors in your area may be located at www.taichichih.org or international instructors at www.taoist.org.
In conclusion, researchers have recently begun to show scientifically proven benefits of tai chi even though the people of China have known of the effects on well-being of tai chi for centuries. You and your patients can easily enjoy the benefits of this ancient form of exercise with minimal effort and training.
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