Health benefits of Tai Chi.

(This is the second of a 2-part series on the benefits of Tai chi for anyone over 50. In Part 1, you heard why Tai chi is the perfect lifelong activity from Certified Tai Chi Instructor Tim Murphy. Today’s post highlights specific health benefits, and how to get started in Tai chi.)

Tai chi stretches your body, and your organs. It helps align the ligaments that in turn keep your bones aligned properly so you have more support. It reduces pain and increases flexibility. Increasing the qi flow through the body opens up the channels for increased energy and strength.

Emotional and Mental Benefits: Connecting with the qi.

What is qi? One definition is the circulating life energy that in Chinese philosophy is thought to be inherent in all things…an uninterrupted flow is said to be essential for good health. This is where Tai chi comes in: it unlocks the qi.

But what does it mean to “feel” the qi? I can only answer for myself. There are times during a Tai chi movement when I can feel what I will describe as an energy field, usually warm, and very soothing. It doesn’t always happen. Some people never feel it. But many experienced practitioners say that even if you don’t feel the qi, you still are absorbing the benefits of the process.

For Certified Tai Chi Instructor Tim Murphy, it’s about awareness.

“Tai chi has made me much more aware of the energy flowing through my body,” says Tim. “It’s proven that we have electrical fields flowing through our bodies, and Tai chi has helped me understand what that means. It’s an awareness of qi; a phenomenon I can get in touch with.

“Tai chi also has helped me become centered. So many of the experiences you have in Tai chi are hard to describe…the feeling you have after you’ve been playing Tai chi for an hour or so. You may be tired, but another part of you is revitalized. And it has a calming effect. Sometimes just that slowing down is so important. It’s so typical of our world and how we work, that we go nonstop and never really relax.

“With Tai chi, you are taking a period of time for yourself to slow down, which has many positive effects on your body. I’ve had people come into the first Tai chi class and walk out after a few minutes, because there is something inherent in them that prevents them from slowing down. Many Type A people have trouble moving that slow. But I ask: if it’s that hard for you to slow down, maybe this is something that might really benefit you!”

For many people, the combination of relaxation and concentration doesn’t make sense. I get that, but I can tell you it’s what really drew me in…I knew it would be good for my 50+ brain!

“You can be mentally focused and relaxed,” says Tim. “You’re just focusing on the relaxation.”

Physical benefits: what research is finding.

Blood pressure. Studies have recorded positive benefits for participants dealing with high blood pressure and other cardiovascular conditions. Additionally, research has found Tai chi can improve levels of cholesterol, triglycerides, insulin and C-reactive protein in people at high risk for heart disease.
Immune system. Tai chi decreases the release of catecholamine, a neurotransmitter that dampens the immune system. In one study, three sessions a week for four months enhanced immune cell function by 45% in adults with shingles.
Arthritis. If you suffer from osteoarthritis, you’ll appreciate that Tai chi can help you have less pain and stiffness. I can speak from experience on this: it does reduce pain, even in the hands. The Tai Chi for Arthritis Program developed by Dr. Paul Lam is based on the Sun style Tai chi which helps improve muscular strength, flexibility and fitness. http://taichiforhealthinstitute.org/how-does-tai-chi-for-arthritis-work/
Balance. Tai chi may improve sensitivity to nerve signals in ankles and knees, which can prevent falls. Practicing Tai chi also has been found to reduce the fear and thus the risk of falling among older adults, even in their 80s and 90s.
Osteoporosis. Tai chi may slow bone loss in postmenopausal women and even build bone density.
Diabetes. Because movement and exercise are so important in the control of diabetes, Tai chi has been found to be an excellent option for those with diabetes needing to reduce stress, relax, and improve their circulation.
Fibromyalgia. A New England Journal of Medicine study showed that Tai chi reduced pain and fatigue and improved the participants’ ability to move, function physically, and sleep.
Parkinson’s disease. Participants in one research study suffering from mild to moderately server Parkinson’s demonstrated improved balance, walking ability and overall well-being after 20 Tai chi sessions.
Recovery from stroke, injury, illness. Because Tai chi can help improve strength, flexibility, aerobic endurance and also reduce stress and anxiety, it has proven to be an effective method for recovery from stroke and other trauma.

There is more….much more. But it’s obvious that this is more than a few stretches and poses. This is a holistic approach to lifelong well-being.

Check it out for yourself. Visit the Tai Chi for Health website and read a few of Dr. Paul Lam’s articles. Read more from Harvard Medical School. Ask anyone you know who is a student of Tai chi.

So how do you get started? Get moving.

Most importantly, start moving. “That’s the key,” says Tim. “Whether you join a class, watch a DVD, or find a video online, just start moving. As you start to delve deeper in the Tai chi forms, you will want to do them correctly, which means finding someone who can guide you. There is something about the human connection between a student and a teacher or mentor that can facilitate your learning.”

Step One: Get moving.

Step Two: Find a class, a DVD, a video or other resource.

Step Three: Develop a relationship with someone who can guide you and answer your questions as you progress, so you can get the most out of what you are doing.

I vouch for locating a certified instructor and a class where you can learn with others, practice what you know, and continue to peel the layers off the Tai chi “onion.”

I predict you’ll start feeling the benefits soon…and Tai chi will be part of your lifelong journey of health.