Note: This article is not intended to replace the advice of your doctor. Be sure to speak to your healthcare provider before beginning any fitness program.
While driving by your local park, have you noticed groups of people—many of them seniors—dressed in comfortable clothes, gracefully assuming postures and exhaling slowly? They are probably engaged in tai chi, a practice that is becoming more popular as part of seniors' exercise routine these days. Is there anything to the claimed benefits of tai chi?
Over the last year, a lot of "alternative therapies" have received bad marks in medical tests. But this year, the ancient practice of tai chi received positive attention from a number of universities and health institutions. More and more seniors are taking tai chi classes to improve balance, mood and joint health. It has become part of the fall protection strategy for many older adults.
What is tai chi?
Tai chi (sometimes called "qi gong" or "tai chi chuan") is a body awareness practice which originated in China as a martial art. It is sometimes called "moving meditation," as the goal is to increase awareness of one's body in space. Traditionally, tai chi practitioners speak of the concepts of yin and yang and a life force called qi, but whatever your beliefs, the actual physical practice of tai chi can be a good part of a fitness routine.
During a tai chi session, participants engage in slow, flowing movements while breathing deeply. They assume a series of postures that may remind you of yoga. The goal is to concentrate and to put aside distracting thoughts, to achieve a balance between relaxation and focus.
Tai chi is often practiced in groups, but once trained, you can also do it alone. Many practitioners enjoy a morning tai chi session in a park or other outdoor place when the weather is nice.
What are the benefits?
Tai chi is a great exercise for seniors. It is gentle on the joints, requires no equipment, and can be performed at home or in a free or inexpensive class. After their tai chi session, many seniors report feeling a spiritual lift that improves mood and allows for a sense of well-being for the rest of the day. The National Center for Complementary and Alternative Medicine (NCCAM) says that the 2.3 million Americans who currently practice tai chi report improved sleep, conditioning and overall wellness.
One of the main uses of tai chi is in fall prevention programs. According to The American College of Rheumatology, tai chi can improve posture, balance, proprioception (the sense of position) and coordination. The American Academy of Physical Medicine and Rehabilitation confirms this, pointing out that tai chi reduces fall risk by decreasing the fear of falling through increased self-confidence.
Dr. Chenchen Wang, a physician at Tufts-New England Medical Center, has analyzed 50 tai chi studies from around the world. "Overall, these studies reported that long-term tai chi had favorable effects on the promotion of balance control, flexibility and cardiovascular fitness and reduced the risk of falls in the elderly," said Wang, who is also an assistant professor of medicine at Tufts University. "Benefit was also found for balance, strength and flexibility in older subjects; and pain, stress and anxiety in healthy subjects."
In a 2009 study, Wang and her colleagues further confirmed that osteoarthritis patients who engaged in regular tai chi sessions experienced improved physical function and decreased pain. In the study, each session included self-massage, tai chi movement, training in breathing techniques, and ended with ten minutes of relaxation. Wang points out that the physical components of tai chi are consistent with exercise recommendations for arthritis, which include range-of-motion, muscle conditioning and aerobic workout. The mental components of tai chi improve the perception of pain by promoting a sense of well-being, triggering the release of endorphins, the body's own pain relievers.
What are the risks?
Tai chi is generally safe so long as you are aware of your own body limitations. It may be best to begin with the help of an instructor to be certain you are performing the movements correctly. And as with any exercise regimen, if you overdo it, you may feel sore muscles afterwards. The National Institute on Aging encourages seniors to tell their healthcare provider about any complementary and alternative practices they use. As always, before starting any type of exercise program, it's best to consult your doctor. And if you have a medical condition, check with your healthcare provider before starting tai chi.
Learn More
The National Center for Complementary and Alternative Medicine offers an introduction to the history, benefits and risks of tai chi.
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