Relaxation and Cheng Man Ching
Let's examine the importance of relaxation and relaxation through the article written by Tai Chi Chuan instructor Cheng Man Ching. Cheng...
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Tai Chi and Health
Tai Chi (Tai Chi Chuan), a safe and low-cost Chinese traditional mind-body exercise, is considered a complementary therapy around the world.
During Tai Chi practice, deep diaphragmatic breathing is integrated into body movements to achieve a harmonious balance between body and mind and facilitate the flow of internal energy (Qi).
Regular Tai Chi practice is known to improve aerobic capacity, muscle strength, balance, health-related quality of life and psychological well-being.
In addition, recent studies have observed that Tai Chi has positive contributions to the treatment of neurological, rheumatological, orthopedic, cardiovascular, chronic obstructive pulmonary diseases and breast cancer.
Serçenin Kuyruğu
It strengthens the small and large intestines and is good for constipation.
Health Benefits and Evidence of Tai Chi
1. Tai Chi promotes fat loss.
For those who aren’t keen on high-intensity aerobic exercise for weight loss, Tai Chi may be the answer. The study, published in the journal Annals of Internal Medicine , followed adults over the age of 50 to determine how practicing Tai Chi would affect their health. The 543 participants were divided into three groups: no exercise, traditional brisk walking exercise and light strength training, and one hour of instructor-led Tai Chi practice three times a week for 12 weeks.
The researchers found that, compared with the non-exercising group, both Tai Chi and conventional exercise reduced waist circumference, body weight, and high-density lipoprotein cholesterol. “Our study showed that Tai Chi mirrored the beneficial effects of conventional exercise by reducing waist circumference in middle-aged and older adults with central obesity. Although Tai Chi is a mild mind-body exercise, our findings suggest that Tai Chi is an effective approach for the management of central obesity. However, regular Tai Chi practice may be considered as an approach for people to meet the World Health Organization's physical activity recommendations, ” he says.
2. Tai Chi relieves pain.
In a small study published in the Journal of Holistic Nutrition , 10 participants took a 12-week Tai Chi course, and researchers measured pain intensity, cognition, emotional state, and physical function with questionnaires. The study determined that Tai Chi could be used as a treatment for musculoskeletal pain and post-traumatic stress disorder. A larger randomized controlled trial published in the peer-reviewed journal BMJ found that of 226 adults with fibromyalgia who participated in Tai Chi, those who did traditional aerobic exercise had equal or greater improvements in symptoms.
3. Tai Chi strengthens cardiovascular health
Tai Chi has a bigger impact on your heart than you might think for such a slow form of movement. A recent randomized controlled trial published in the journal Heart & Lung found that adults with hypertension who trained in Tai Chi for six months had significantly lower blood pressure and body mass index compared to those who received their usual care for hypertension.
An additional meta-analysis published in the journal PLOS ONE examined 20 small-scale studies examining the effect of Tai Chi on heart health. The results suggested that Tai Chi may be effective in improving cardiorespiratory health in adults.
4. Tai Chi improves mood and mental health
Exercise has long been linked to improved mental health, and Tai Chi may be the mind-body exercise you need to improve your mood and promote a healthy mental state.
A recent meta-analysis published in the European Journal of Cardiovascular Nursing reviewed 15 studies using Tai Chi to improve psychological well-being. When Tai Chi was compared to control groups, researchers saw improvements in quality of life, mental health, and physical health. Additionally, they noted less depression and psychological distress among participants.
In another randomized clinical trial published in the Journal of Cardiovascular Nursing , researchers analyzed the mental and physical health of stroke survivors after practicing Tai Chi.
“We found significant reductions in depression, anxiety, and stress, and improved sleep after the intervention,” says Taylor-Piliae, lead author of the study. “Tai Chi could be another tool in the toolbox, especially for people with depression, anxiety, and stress. It’s something that can be used alongside traditional health services like medications and psychotherapy for people who have difficulty adhering to traditional types of care.”
5. Tai Chi prevents falls
“It’s pretty well established that Tai Chi is great for balance, muscle strength, and physical health,” Taylor-Piliae says. Studies back that up: A randomized controlled trial published in the journal The Gerontologist asked participants to take a six-week modified Tai Chi course. The results surprised the researchers, according to Chewning, one of the study’s authors. Participants practiced Tai Chi for 25 minutes a day, six days a week (more than the researchers expected), and reported better leg strength, balance, mobility, confidence, and function compared to the control group. The National Institutes of Health also considers Tai Chi an effective option for improving balance, stability, and more in older people.
6. Tai Chi strengthens the immune system
Studies examining both Tai Chi and Qigong (a similar practice) have found a wide range of benefits, including improved immune function. A research review published in the American Journal of Health Promotion noted improvements in antibody counts after vaccinations, T-cell increases in response to vaccinations, and numbers of immune-related blood markers. (The research also supports many other benefits of the practices, such as improved bone density and cardiopulmonary function, reductions in falls and related risk factors, and more.)
7. Tai Chi improves cognitive function
Although Chewning's study focused on fall prevention, the researchers found that cognitive functioning also improved over the course of the trial. "We found that at the end of the six-week period, those in our Tai Chi group scored significantly higher than the control group," he says.
An additional review published in the Journal of the American Geriatrics Society examined 11 studies for improvements in cognition in adults who participated in Tai Chi compared to those who did not participate. The findings concluded that Tai Chi may have a positive effect on cognitive functioning in older adults with no known cognitive impairment.
8. Tai Chi kırıklara karşı korur
BMC Tamamlayıcı ve Alternatif Tıp dergisinde yayınlanan, 45 ila 70 yaşları arasındaki 86 osteojenik (normal kemiklerden daha zayıf) kadın üzerinde yapılan randomize bir çalışmada , dokuz ay boyunca olağan bakım veya Tai Chi ilavesi yapıldı. Tai Chi uygulayanlar kemik yoğunluğunu, postür kontrolünü, kemik oluşum belirteçlerini ve yaşam kalitelerini iyileştirdi. Araştırmacılar, Tai Chi'nin düşme ve kırılma riskini azaltmak için harika bir seçenek olduğu sonucuna vardı.
9. Reduces fatigue
Tai Chi has long been associated with improving energy levels, and a study published in the Journal of Pain and Symptom Management examined how Tai Chi affected energy levels in cancer patients and survivors with cancer-related fatigue and autonomic nervous system balance. Through a randomized control trial, participants practiced Tai Chi for five one-hour sessions. The scientists found that those who received usual care and Tai Chi practice experienced lower overall physical and emotional fatigue compared to those who received usual care alone.
10. Sağlıklı bir uyku döngüsünü teşvik eder
Düzenli Tai Chi uygulamasıyla biraz Z'yi yakalayın. Nature and Science of Sleep dergisinde yayınlanan araştırmada , yaşları 18 ila 40 arasında değişen 75 yetişkin, haftada iki kez yüz yüze veya videolu Tai Chi'ye veya düzenli kaygı yönetimi bildirilerine katılıyor. Bilim adamları, katılımcıların kaygı ve uyku kalitesini incelediler ve Tai Chi'ye katılanların, kontrol grubuna kıyasla önemli ölçüde daha düşük kaygı düzeylerine ve uykuda daha fazla iyileşmeye sahip olduklarını buldular.
Ek olarak, Journal of Sleep Disorders and Therapy'de yayınlanan sistematik bir inceleme ve meta-analiz, Tai Chi'nin haftada üç saat altı ila 24 haftalık uygulamadan sonra uykuyu önemli ölçüde iyileştirdiğini bildiren dokuz randomize çalışma buldu.
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