Health Benefits of Tai Chi Chuan Practice
Western Medicine recognizes a multitude of benefits of practicing Tai Chi: increased oxygen intake and utilization (more efficient breathing), reduced blood pressure, slower declines in cardiovascular power, increased bone density, increased range of motion of the joints, greater leg and knee strength and flexibility, reduced levels of stress hormones during and after practice, an improved immune function, better posture and help alleviating repetitive stress injuries.Articles about Tai Chi Chuan in medical, scientific & business publications:
benefits of Tai Chi.
University of California, Berkeley Wellness Letter
- Tai Chi improves balance in stroke survivors.
Reuters, Health, March 24, 2009
- Tai Chi: the ancient art of going with the flow.
Reuters, Health, April 13, 2009
- Tai chi:
Improved stress reduction, balance, agility for all.
Mayo Clinic, Nov. 15, 2007
- Tai Chi Chuan,
health-related quality of life and self-esteem.
University of Rochester School of Medicine
- Tai chi may boost immune response to flu shot.
American Journal of Chinese Medicine, August 2007.
Benefits of Tai Chi and Qigong.
- Why Tai Chi Is the Perfect Exercise.
- With slow movements as fluid as silk, the gentle Chinese practice of
Tai Chi seems tailor-made for easing sore joints and muscles.
Arthritis Foundation, April 2007.
chi helps cut pain of knee arthritis.
Reuters, Sun Oct 26, 2008
Tai Chi's Quiet Strength for Health.
- How Tai Chi Can Improve Your Business.
- Tai Chi: Good for the Mind, Good for the Body.
Acupuncture Today, July 2004.
- Stay Young with Tai Chi.
Prevention.com - Smart ways to live well
- Stress Coping: Tai Chi.
University of Pittsburgh Medical Center
- Experts Assess the Merits of Meditation in Motion.
New York Times, April 13, 2004
- Tai Chi for Arthritis Pain.
Arthritis Treatment Guide
- Chi Kung & Tai Chi.
The Observer, July 6 2008
- Tai Chi for Arthritis Relief.
- Tai Chi Chuan Exercise Decreases A1C Levels Along With Increase of Regulatory T-Cells and Decrease of Cytotoxic T-Cell Population in Type 2 Diabetic Patients Diabetes Care 30:716-718, 2007
- Regular tai chi chuan exercise enhances functional mobility and CD4CD25 regulatory T cells. British Journal of Sports Medicine 2006;40:239-243
Anyone, regardless of age or physical ability, can practice Tai Chi since Tai Chi emphasizes technique over strength, using internal energy development rather that external force. Although Tai Chi is generally safe, consider talking with your doctor before joining a Tai Chi program. This is particularly important if you have any significant problems with your joints (hip and knees), spine or heart.
Despite its ancient history, Tai Chi has been studied scientifically only in recent years. Research suggests that Tai Chi offers numerous other benefits beyond stress reduction, including:
- Reducing anxiety and depression
- Improving balance and coordination by strengthening important joint and muscle groups
- Releasing mental and physical tensions
- Improving sleep quality, such as staying asleep longer at night and feeling more alert during the day
- Slowing bone loss in women after menopause
- Pain relief for people with arthritis
(especially knee arthritis (osteoarthritis))
- Lowering blood pressure
- Improving cardiovascular fitness
- Countering/balancing a weak immune system
- Relieving chronic pain and stress or trauma related injuries
- Improving physical balance and functions within the body
(digestion, blood circulation)
- Increasing energy levels in general
Like other martial art and moving art forms that bring mind and body together, Tai Chi reduces stress (mental and physical tensions). Practicing Tai Chi regularly creates a state of relaxation and calm and invokes a strong feeling of connectedness of mind & body. Stress, anxiety and tension melt away as the mind focuses on the present moment, finding balance within constant change. The invigorating and refreshing effects of Tai Chi practice usually last well after completion of your practice session.