In the search for effective ways to experience positive outcomes in the all-important life aspects such as overall health, well-being and mortality, one of the sleeper strategies to consider involves adopting an ancient Chinese practice called tai chi. Here are some of the benefits of tai chi documented by research.
Tai Chi is a mind-body practice that originated in China and remains today the most common form of exercise for adults in that country. In addition to the much-researched benefits for reduced mortality from moderate-intensity exercise, such as you get from regular walking and jogging, researchers found the first evidence that tai chi also promotes longevity. The greatest benefit from tai chi was obtained from those who self-reported engaging in the practice 5-6 hours per week.
Improve muscle strength, balance and flexibility.
Boost cognitive function.
Although the fact is that cognitive decline is prevalent among older adults (about 40 percent of older adults in America have some form of cognitive impairment, such as dementia and Alzheimer’s Disease), it need not be considered a foregone conclusion. Nor should getting older need be synonymous with cognitive decline. A growing body of evidence points to the benefits to older adults from practice of tai chi in the areas of global cognitive and memory functions, especially verbal working memory. A meta-analysis found agreement with the findings of numerous studies on the benefits to cognitive function from physical exercise, and researchers recommended tai chi as an alternative mind-body exercise to improve older adults’ cognitive functioning.
Improve COPD symptoms.
An Australian study found that a modified tai chi program – Sun-style tai chi — helped boost exercise capacity and improved participant’s chronic obstructive pulmonary disease (COPD) symptoms. Researchers noted that tai chi has “highly clinically relevant effects on endurance and peak exercise capacity in people with COPD.”
Get better night-time sleep quality.
A 2016 pilot randomized controlled
Improve symptoms of fibromyalgia.
See improvements in cardiovascular fitness.
Millions of Americans exercise to help boost their cardiovascular health. Yet, many who do so do not realize the research-backed evidence that certain types of exercise specifically benefit cardiovascular function. Indeed, zeroing in on what types of exercise benefit the heart in healthy adults is only recently attracting researcher interest. A
Reduce risk of falls.
Among older adults, the risk of falling is an ever-present and major concern. As such, finding therapeutic approaches to help reduce fall risk in this cohort is of major importance. A 2016 review of 10 randomized controlled trials examining tai chi’s effect on fall reduction found the ancient Chinese exercise demonstrates a significant protective effect on fall prevention risk among older adults. Researchers noted the need for additional trials to determine both optimal duration and frequency of tai chi programs and optimal style of such programs for older adults.
Reduce prenatal anxiety and depression.
A 2013 study of tai chi and yoga treatment for prenatal women with anxiety and depression found that the tai chi group had lower scores in depression and anxiety, as well as lower scores in sleep disturbance at the end of the 12-week, once-per-week sessions.
Obtain moderate benefits for chronic nonspecific neck pain.
Chronic pain sufferers are always on the lookout for effective pain relief that is nonaddictive, effective and safe. A 2016 study found that a 12-week program of tai chi resulted in more than 50 percent pain reduction in 39 percent of patients with chronic nonspecific neck pain, compared with more than 50 percent pain reduction in 46 percent of study participants engaging in conventional neck exercises. Researchers noted that both tai chi and conventional neck exercises are safe and effective. They said further that tai chi may be a suitable alternative to conventional neck exercises.