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 really perfect exercise for older individuals with health issues. My mom is doing high quality, 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 into popular within the United States lately, because of growing evidence of its many health advantages. Tai Chi not only improves balance and suppleness, it could prevent falls, reduce pain, and even help your heart.
Like walking, which might be relaxed or brisk, tai chi is definitely 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 must land on the ground – a boon for individuals with limited mobility. And like yoga and meditation, tai chi encourages deep, slow respiratory.
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 sort 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 increasing 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 liable 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 often cost about $15. Wear loose, comfortable clothing and shoes corresponding to supportive shoes. Or you may go barefoot for those who prefer. If you may't find a category that's convenient for you, you may buy a DVD, or search online for a video.