![\"taichi-in-the-garden\"](\"http:\/\/pilatesfitness.co.uk\/blog\/wp-content\/uploads\/2015\/08\/taichi-in-the-garden.jpg\")
<\/a><\/p>\nResearch has confirmed [1] many similarities between meditation and Tai chi.<\/p>\n
In a study [2], elderly Chinese adults living in group homes were placed in tai chi, walking, social interaction,\u00a0or no intervention groups.<\/p>\n
The tai chi group saw:<\/p>\n
- \n
- increases in brain volume,<\/li>\n
- verbal learning, and<\/li>\n
- verbal fluency, as well as<\/li>\n
- improvements in dementia scores.<\/li>\n<\/ul>\n
Tai chi also lowers cardiovascular risk [3] in women (more below), just like meditation.<\/p>\n
Tai Chi and COPD<\/b><\/p>\n
COPD, or Chronic Obstructive Pulmonary Disease, is the name used to describe a number of conditions affecting the lungs including emphysema and chronic bronchitis.<\/p>\n
COPD makes it difficult to breathe and often makes everyday tasks a real challenge. But with the right support, it is possible to live well with COPD.<\/p>\n
Recent research has found that Tai Chi can be beneficial to COPD patients. It is thought to improve functionality without worsening breathlessness, a common and uncomfortable symptom of chronic respiratory disease.<\/p>\n
Tai Chi for Cardiovascular Disease<\/strong><\/p>\n
Several have shown that tai chi can reduce certain cardiovascular risk factors, including reducing levels of total cholesterol and triglycerides, increasing levels of \u201cgood\u201d HDL cholesterol and slowing heart rate.<\/p>\n
There is also quite a bit of evidence to suggest the practice can improve blood pressure. Harvard doctors who conducted a systematic review of the medical literature in 2008<\/a> [6] found that 22 of 26 studies reported reductions in blood pressure among participants who practiced tai chi.<\/p>\n
One 1996 trial<\/a> [7] that randomly assigned 126 heart attack survivors to either a tai chi, an aerobic exercise or a non-exercise support group for eight weeks found improvements in both diastolic and systolic blood pressure (the top and bottom numbers) only in the tai chi group. Participants were also more likely to stick with the tai chi program over time.<\/p>\n
Tai Chi for OsteoArthritis (OA)<\/strong><\/p>\n
There is some encouraging evidence suggesting that tai chi may be effective for pain control in patients with knee OA<\/a> [8]<\/p>\n
Tai Chi for Mental Wellbeing<\/strong><\/p>\n
The studies in a review of tai chi for anxiety, depression and psychological well-being<\/a> [9] showed that tai chi interventions have beneficial effects for various populations on a range of psychological well-being measures, including depression, anxiety, general stress management, and exercise self-efficacy.<\/p>\n
A 2015 meta-analysis<\/a> [10] of randomised-controlled studies showed that Traditional Chinese Exercise can significantly improve the quality of life and depression of patients with chronic diseases<\/p>\n
Tai Chi for Insomnia<\/strong><\/p>\n
Clinical trials in general settings indicated that\u00a0tai chi improves insomnia symptoms<\/a>\u00a0was associated with improved sleep quality, fatigue, depressive symptoms in healthy older adults with moderate sleep complaints compared to sleep seminars [11]. Findings from\u00a0another study<\/a>\u00a0showed that long-term (one year and over), rather than short-term, tai chi practice led to improvements in sleep and reduction of biomarkers associated with cardiovascular, metabolic and inflammatory disease risk in older adults with chronic insomnia. [12]<\/p>\n
In addition, a systematic review and meta-analysis of 11 studies involving 994 patients evaluated the effect of tai chi on sleep quality in healthy adults and those with chronic conditions. Data revealed that tai chi practice for 1.5\u20133 hours per week for 6\u201324 weeks significantly improved sleep quality, although the studies were heterogeneous and some\u00a0lacked methodologic rigor<\/a>.\u00a0 [13]<\/p>\n
Tai Chi Against Cancer<\/strong><\/p>\n
Tai chi has been\u00a0shown to reduce cellular inflammatory responses<\/a>\u00a0[14] and expression of genes encoding proinflammatory mediators, both\u00a0associated with sleep disturbance<\/a>. [15]<\/p>\n
Among breast cancer survivors with insomnia, 3 months of TCC reduced cellular inflammatory responses, and reduced expression of genes encoding proinflammatory mediators. Given the link between inflammation and cancer, these findings provide an evidence-based molecular framework to understand the potential salutary effects of TCC on cancer survivorship. [15]<\/p>\n
Tai Chi for Balance<\/strong><\/p>\n
Falls can be devastating, particularly in older people. Yet falls can be prevented.<\/p>\n
Balance studies clearly show that retraining programs can decrease the risk of falls by 45%. In particular, studies show that people who practice tai chi (with its gentle stretching movements) have\u00a0a significantly better proprioception (body awareness in space) and better reaction times than people of the same age who do not practice similarly balance-intensive activities. [16]<\/p>\n
CONCLUSION<\/strong><\/p>\n
In general, researchers say that more studies would be helpful. Many of the trials that have been done <\/a>[17] are small, prescribe different regimens and different types of tai chi, and follow people for varying amounts of time. Those limitations make it hard to draw firm conclusions about the effects in traditional scientific studies.<\/p>\n
What we do know is that tai chi, characterised by gentle movement and deep breathing, offers a non-traditional form of exercise that may appeal particularly to elderly or frail individuals and those who \u201cget bored at the gym,\u201d said Alona D. Angosta, who wrote a review of the research on tai chi<\/a> [18]. We also know that tai chi is unlikely to do anyone any harm and many report tai chi practice has benefited them at various levels (including stress reduction, I would add).<\/p>\n
***<\/p>\n
Emanuela is a fully qualified L4 chronic respiratory disease exercise instructor and phase IV cardiac rehab exercise instructor with a teaching older adults qualification. She has been teaching Tai Chi Qigong Shibashi sessions since 2011.<\/p>\n
Just 15-20 minutes of tai chi a day have amazing effects in terms of improving mood, circulation and reducing stress.<\/p>\n
To find out about tai chi sessions currently available, or to register your interest, please contact\u00a0 Pilates Fitness<\/a>.<\/p>\n
<\/p>\n
References<\/strong><\/p>\n
[1]\u00a0 Tai chi and meditation: A conceptual (re)synthesis?\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19443697<\/a><\/p>\n
[2]\u00a0 Changes in brain volume and cognition in a randomized trial of exercise and social interaction in a community-based sample of non-demented Chinese elders http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22451320<\/a><\/p>\n
[3] The Effects of Tai Chi on Cardiovascular Risk in Women \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26305613<\/a><\/p>\n
[4] http:\/\/www.bbc.co.uk\/news\/health-34279190<\/p>\n
[5] http:\/\/bjsm.bmj.com\/content\/early\/2015\/09\/04\/bjsports-2014-094388.short?rss=1<\/p>\n
[6] http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18401235<\/p>\n
[7] http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8758013<\/p>\n
[8] http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17874172<\/p>\n
[9] http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24078491<\/p>\n
[10] http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26525282<\/p>\n
[11]\u00a0https:\/\/academic.oup.com\/sleep\/article\/37\/9\/1543\/2416985<\/p>\n
[12]\u00a0https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0306453015000608<\/p>\n
[13]\u00a0https:\/\/www.longdom.org\/open-access\/tai-chi-improves-sleep-quality-in-healthy-adults-and-patients-with-chronic-conditions-a-systematic-review-and-metaanalysis-2167-0277-2-141.pdf<\/p>\n
[14]https:\/\/www.biologicalpsychiatryjournal.com\/article\/S0006-3223(15)00079-7\/fulltext<\/p>\n
[15]\u00a0https:\/\/academic.oup.com\/jncimono\/article\/2014\/50\/295\/910695<\/p>\n
[16] Fitness After 40<\/p>\n
[17] https:\/\/nccih.nih.gov\/sites\/nccam.nih.gov\/files\/D322taichi.pdf<\/p>\n
[18] http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=tai+chi%2C+angosta<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
TAI CHI Tai chi is\u00a0 \u201cmovement meditation\u201d, so even if you cannot sit or lie down long enough to meditate, consider tai chi instead. Research has confirmed [1] many similarities between meditation and Tai chi. In a study [2], elderly … Continue reading