Build strength using Tai Chi (released in 2018)

Looking at a group of people with tai chi, often referred to as “moving meditation,” it may be hard to imagine that their slow, gentle choreographic movements can actually strengthen people. Maybe. Not only will you be mentally strong, but you will also be physically and healthy.

I was certainly surprised at its impact on strength, but good research-and now there’s a fair amount-doesn’t lie. If you are not ready or unable to engage in strength training with weights, resistance bands, or machines, tai chi is an activity that helps increase stamina and reduce the risk of injury associated with weak muscles and bones. There is a possibility.

Don’t be afraid to be often described as “ancient martial arts”. Tai Chi (and a related movement called Qigong) is not similar to the gravity-defying karate movement seen in Jackie Chan’s film. Tai Chi movements can be easily learned and performed by people of all ages and health, including those in their 90s, wheelchairs, and bedridden.

First, the Ripley I wrote earlier is why most of us need to consider including Tai Chi in our routines for a stronger body and a healthier life. ..

  • Learning the right techniques from a qualified instructor makes it a low-cost activity that you can practice anytime, anywhere.

Another fact: beneficial results from Tai Chi are often realized quickly. Within 12 weeks of tai chi exercise twice a week for an hour at a time, you can achieve significant improvements, including a variety of conditions.

Much of the research Reviewed by researchers at Peking University and Harvard Medical School in 2015We have focused on how Tai Chi has helped people with various medical problems. It is summarized in the new issue of Harvard Health Publications, “Introduction to Taijiken”, and contains the latest research on healthy people whose mission is to maintain good health and people with symptoms such as high blood pressure, heart disease, diabetes, and arthritis. increase. And osteoporosis.

Of the 507 studies included in the 2015 review, 94.1% found a positive effect on tai chi. These included 192 studies involving only healthy participants, 142 studies aimed at promoting or maintaining health, and 50 studies seeking a better balance or prevention of falls.

This last benefit is most important considering that every 11 seconds elderly people are treated in the emergency room after a fall and suffer fractures, concussion, or other serious injuries in every 5 falls. I have.

Tai Chi offered superior advantages over other fall mitigation approaches such as physiotherapy, balance exercise, stretching, yoga, and strength training. Tai Chi has virtually all of these benefits. It strengthens the lower body, improves posture, promotes flexibility, raises one’s awareness of where the body is in space, and improves the ability to navigate obstacles while walking.

In addition, in the unlikely event of a trip, Tai Chi can improve its ability to catch itself before it falls. It has also been shown to combat the fear of falls. This discourages people from being physically active and further increases the chances of a fall or fall.

Even if you fall, Tai Chi is a weight-supporting but less stressful exercise that can reduce your chances of breaking your bones. Four well-designed clinical trials have shown that tai chi has a positive effect on bone health. for example, 1 year study in Hong Kong Of the 132 postmenopausal women, those practicing tai chi had significantly less bone loss and fractures than those who remained sedentary.

For people with pain in their joints and muscles, Tai Chi enhances their ability to exercise within a pain-free range of motion. Pain discourages people from moving. It makes things worse because it weakens the muscles and stiffens the joints. The movements associated with tai chi can promote relief and healing by minimizing stress on painful areas and improving circulation.

A 2016 study of 204 people with knee pain People with osteoarthritis have found that tai chi, which is given twice a week, is as effective as physiotherapy in relieving discomfort. But that wasn’t the only thing. People who had tai chi for 12 weeks reported less depression and better quality of life than those receiving physiotherapy.

Tai Chi may have fallen from an exercise wagon, but it’s also a gateway for those who want to return to more active and enjoyable physical activity rather than swimming, hiking, biking, or going in and out of errands. .. A vehicle that pollutes the air and clogs the road.

The guidelines of the American College of Sports Medicine and the American Heart Association recommend that older people who tend to sit down start practicing balance, flexibility, and strength training before starting moderate to intense physical activity. Tai Chi is ideal for people to prepare for more demanding behavior.

And, in the process of preparing your body with Tai Chi, your mental condition may improve.and College students study New Zealand, Tai Chi has been shown to combat depression, anxiety, and stress. It also enhances an important quality called self-efficacy — Confidence in one’s ability Perform various activities and overcome obstacles in doing so.

This is the second of two columns to combat muscle loss.The The first is here..

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