Last summer, I practiced tai chi with my 83-year-old mother on the senior center near her home. The hour-long class helped me understand why this flowing, meditative practice is a great exercise for older individuals with health issues. My mom is doing tremendous, but she has osteoporosis and had a heart valve replaced a number of years ago.
Practiced in China for hundreds of years, tai chi has turn out to be popular within the United States lately, because of growing evidence of its many health advantages. Tai Chi not only improves balance and adaptability, it could prevent falls, reduce pain, and even help your heart.
Like walking, which could be relaxed or brisk, tai chi is well adaptable. You can do gentle movements while sitting in a chair or standing. You can repeat the sequence of movements to steadily strengthen your muscles. Like yoga, tai chi stretches your joints and connective tissues. But you don't need to land on the ground – a boon for individuals with limited mobility. And like yoga and meditation, tai chi encourages deep, slow respiration.
Researchers analyzed data from 33 studies involving nearly 1,600 adults. Most were of their 60s or 70s and all had a number of chronic conditions: osteoarthritis, breast cancer, heart failure, or chronic obstructive pulmonary disease (COPD), a serious lung condition that features chronic bronchitis and emphysema. are included.
All studies were randomized and controlled: they compared individuals who did tai chi with individuals who either did one other variety of exercise or waited to hitch a tai chi class. Overall, those that did tai chi showed greater improvements within the six-minute walking test, muscle strength (measured by bending and lengthening the knees), and quality of life. People with osteoarthritis didn’t bite as strongly as those with other conditions, but their pain and stiffness improved. And individuals with COPD who did tai chi had less shortness of breath.
In fact, that is what I find most helpful about tai chi, also known as “meditation in motion.” During the category, the teacher guides you thru a series of slow-motion postures with provocative explanations, corresponding to “holding the bird's tail” and “waving your hands like clouds.” Instead of mentally scrolling through my to-do list (as I’m vulnerable to during regular meditation), I used to be capable of remain calm while focused. I also noticed a way of camaraderie among the many people in my mother's class. This is one more reason why taking tai chi classes improves people's quality of life, Wen says.
Classes normally cost about $15. Wear loose, comfortable clothing and shoes corresponding to supportive shoes. Or you possibly can go barefoot when you prefer. If you possibly can't find a category that's convenient for you, you possibly can buy a DVD, or search online for a video.