Category: Health

  • Tai Chi Helps Improve Bone Density In Older Adults

    Tai Chi Helps Improve Bone Density In Older Adults

    As adults age into their older years, their bones become less dense, this is even more true for females over 50 years of age. This can lead to problems such as osteoporosis, and the bones being more prone to breaking, especially if one suffers a fall.

    Between the ages of 25 and 50, bone density is relatively stable as the rate of bone formation is equal to the rate of bone breakdown. After age 50, there is typically a greater rate of bone breakdown (known as resorption) than there is of bone formation. This often leads to accelerated bone loss, particularly around the time of menopause for women.

    A study found that adult skeletal muscle can benefit greatly from a combination of both muscle strength training and tai chi. This has been shown through multiple CT scans which have revealed that this type of training can lead to an increase in muscle mass and improved bone density. Furthermore, it has also been found that this combination can help to improve balance, coordination, and flexibility.

    The study had 182 adults over 60 years of age who had no significant history of doing regular exercise and physical activity. The participants were split into four groups: the Tai Chi group which included 52 people, the student muscle strength group which included 45 people, the student muscle group which combined with Tai Chi group which included 45 people, and 40 people who were included as a control group.

    The three other groups trained tai chi (over 4 times weekly), muscle strength training, the muscle training as well as tai chi for a period of 6 months. The Lumbar spine “L1-4” BMD (bone mineral density) as well as the Berg scores were about the same of those for adults before doing exercise and then at 3 month and 6 month periods after the exercise.

    Results of this study showed a significant difference in Berg Balance Scale scores and the lumbar spine BMD  between the group who did Tai Chi, and the students before and after exercising combined with the muscle strength training. The difference between the groups was found to be significant.

    The combined group that did core muscle strength training with Tai Chi saw higher scores in Berg Balance Scale scores and the lumbar spine BMD after 6 month period, as opposed to 3 months. There was also a positive correlation between CT value of the lumbar vertebral bone calcium and BMD.

    There is growing evidence that both combined and single training of the core muscular strength or the practice of Tai Chi can improve the mineral density of the lumbar bone as well as balance function for the elderly. Several studies have shown that these activities can help to increase bone mass, reduce the risk of falls, and improve overall balance and coordination.

    Source: https://pubmed.ncbi.nlm.nih.gov/35795616/

    Check out our other health related articles on Tai Chi

  • The Effects Of Tai Chi On Patients With Chronic Fatigue Syndrome

    The Effects Of Tai Chi On Patients With Chronic Fatigue Syndrome

    Many people suffer from Chronic Fatigue Syndrome. It is estimated that between 836 thousand and 2.5 million are affected by it in the United States alone, never mind the rest of the world’s population.

    There has been a lot of evidence showing that patients who have Chronic Fatigue Syndrome, also called “CFS”, has produced changes in the functional connectivity of the brain at rest. However, there seems to not have been any studies involving the effects on brain network by using Tai Chi Chuan as a therapy for CFS

    One of the recognized causes of the symptoms CFS patients deal with is brain dysfunction. The abnormality of the “intrinsic functional connectivity”, also known as “FC”, for the brain’s resting-state networks is foremost one of the brain dysfunctions involved with CFS.

    To investigate the effects between the functional networks of the brain with those practicing Tai Chi Chuan of patients who have CFS, a total of 40 individuals, 21 patients suffering from CFS as well as 19 healthy control individuals were trained for one month in the practice of Tai Chi Chuan. None of the participants had practiced Tai Chi Chuan before, and they had no other underlying health conditions.

    The study found that the abnormalities between the functional networks of the brain could show improvement after practicing Tai Chi Chuan for one month. These findings would suggest that regular long-term practice of Tai Chi Chuan might promote functional plasticity of the brain networks for patients with CFS. The lessened brain dysfunction due to this may reduce the symptoms for those dealing with Chronic Fatigue Syndrome.

    This is good news as the practice of Tai Chi Chuan has been shown to be beneficial for the physical and mental well-being for most of those who practice the exercise.

    You can read the in-depth original study here

    Source: Science for ME

    Check out our other articles in the Health section of Slanted Flying website!

  • Tai Chi Can Help Benefit Those Dealing With Arthritis

    Tai Chi Can Help Benefit Those Dealing With Arthritis

     

    The benefits of Tai Chi can be obtained whether you are young and fit, old and frail, or anywhere in-between. The wonderful part about learning Tai Chi is that it can be adjusted to accommodate the learners limitations and still follow the main principles of the art which make it so beneficial.

    Tai Chi is often recommended to people with arthritis as it is a low-impact exercise that helps people with arthritis improve strength, flexibility, and balance.

    Tai Chi is a traditional Chinese exercise that focuses on the mind and body. It’s known for its slow, controlled movements and deep breathing, which has been shown to help reduce chronic pain in patients. In addition to these physical benefits, Tai Chi can also promote relaxation and mental well-being.

    While all Tai Chi poses may not be suitable for everyone with arthritis, it is possible to identify appropriate positions if you consult with a qualified instructor. When you are starting a new exercise routine, it’s important that you discuss any limitations or concerns with your physician in order to avoid injury.

    Tai Chi is a physical activity that can be done on a regular basis and has been shown to improve physical function for some people. The guidelines recommend that adults 18 and older get at least a few hours of exercise a week, and to use major muscle groups at least twice a week.

    Are you dealing with arthritis or other impairments and practice Tai Chi?

    Let us know if it has helped you below in the comments!

    Source: arthritis.ca

  • Woman Documents Her Tai Chi Practice During Pregnancy

    Woman Documents Her Tai Chi Practice During Pregnancy

    A wonderful video we came across from YouTube user Misscatanna of a woman documenting her practicing Tai Chi for each month that she was pregnant. She filmed short video clips of her practicing Tai Chi each month. As the video progresses, we see in each clip, a larger “baby bump” than the previous clip. At the very end of the video is a wonderful surprise!

    Practicing Tai Chi while being pregnant is perfectly safe. For the mother to be, it is both relaxing and strengthening for both the body and mind. The movements will have to be modified as the pregnancy develops to suit the individual needs of the practitioner. Be sure to check with your doctor before starting to learn Tai Chi while being pregnant, and find a quality Tai Chi instructor to help guide you

    Below is a DVD about Tai Chi for the expecting mother . Click on the image to see more!

    Check out our all of our interesting Videos featuring Tai Chi!

  • Tai Chi Helps COVID Patients In Russian Hospital

    Tai Chi Helps COVID Patients In Russian Hospital

    A Russian hospital is using Tai Chi as a breathing exercise and therapy to help recovering COVID patients deal with complications from the disease, and for dealing with complications that might linger on after recovery from the hospital.

    It is inspiring to see the the benefits of practicing the ancient Chinese art of Tai Chi being used in such a good way.

  • Health Defence

    Health Defence

    The article “Health Defence” is reprinted on Slanted Flying website with the permission of the author Sam Langley from his personal Blog.

    This morning I’ve awoken with a desire to write. My Tai Chi practice can wait for an hour.
    At the moment everyone is thinking about health, their own and their family’s and friend’s. P  but what can be done? Eating better, sleeping better and exercising more will help.

    Or you could just practice Tai Chi. Believe me when I tell you that it will help more than anything else. Whilst exercise alone might give some benefit, mindful exercise that promotes relaxation is better. Stress and anxiety have a powerful and detrimental effect on the immune system. Tai Chi practice calms you down to a profound degree and so undoes the harm caused by stress.

    Being sedentary is not good and so we need to move but we need to move in the right way. Going to the gym and lifting weights is not the best way to exercise, sure you might look toned but you are probably physically tense and posturally imbalanced. Tai Chi is all about balance. You never force anything. Even if it’s done badly it’s very unlikely to cause injury. If it’s done properly, however, the health benefits are myriad. After a short while, you’ll notice that you feel stronger, fitter and significantly calmer.

    Many people take up Tai Chi after ruining their bodies with other physical pursuits. Tai Chi is a martial art and in the long term can be extremely effective but it also works as a different kind of self defence: Self defence for your health. Karate, Jujitsu, boxing and Muay Thai all have their place but are very likely to cause damage long term. Go to youtube right now and look at the power and grace that Chen Xiaowang displays, you won’t find many septuagenarians from other disciplines that can move like that!

    There is something special about Tai Chi beyond the mechanical. Something energetic. Tai Chi was probably influenced by traditional Chinese medicine which has a different way of looking at health to the western model. It’s quite understandable to be sceptical when you hear people talking about Qi energy and it’s not something I spend much time dwelling upon but….there IS something there. Go and have accupuncture and you’ll see what I mean.

    Tai Chi is an internal art. It is the product of hundreds of years of introspective practice. What happens when you look within? When you feel your own body? Beginners often think they are feeling Qi. They might be but what’s more likely is that they suddenly start to experience their own bodily processes. On a simple level, this can involve a growing awareness of what you’re doing wrong. I stopped drinking coffee soon after starting Tai Chi because I realised that my heart was racing. The calmer you become, the more your awareness grows and the more you perceive in yourself.

    There are many reasons to start Tai Chi, especially right now and not many reasons not to.
    Sitting at my computer writing this I feel the need to move and so I’m off to practice.

  • Science in the Study of Taijiquan

    Science in the Study of Taijiquan

    Scientific studies always have limitations. Scientific studies on Taijiquan (太極拳) will always have limitations, and appropriate and rigorous controls are especially difficult to design. Most scientific studies that have examined so called MBIs (Mind-Body Interventions) or “alternative” medical approaches, etc. [including studies that specifically look at “Tai Chi”] end up only providing preliminary results that would require more testing in order to clarify and understand, especially if one desires to use Taijiquan therapeutically.

    Despite the difficulties in researching MBIs, the interest continues because of the promise of relatively inexpensive therapies that patients can do without the need of specialized equipment or facilities. Although drugs are used to treat many of these conditions, drugs are not very effective for some patients and many people prefer lifestyle changes if they can be shown to be effective. Many MBIs can be practiced without equipment requirements or even supervision, as long as the people being treated have sufficient motivation and enjoy the MBIs. Even when they are not shown to be significantly helpful, they rarely show any harmful effects.

    The National Center for Complementary and Integrative Health was created in the USA in 1999, and since publications by the World Health Organization in 2002 and 2013, there has been increased interest in researching “traditional and complementary medicine”. However, evaluating early and recent scientific studies involving Taijiquan is typically difficult.

    Since Taijiquan is a “holistic” practice that incorporates movement and posture, strength, flexibility, efficiency, breathing, concentration, attention, mindfulness, imagery, visualization, intention, as well as psychosocial interactions, rituals, spirituality and much more, scientific studies rarely have satisfactory controls. Most studies can only provide preliminary indications and it is not certain which aspects of the practice are contributing to the results (or even if the benefits are, instead, primarily attributable to the Hawthorne or placebo effects, etc.). Without having robust and appropriate controls, research results and conclusions also cannot be robust.

    One reason that research on Taijiquan so far has primarily only produced preliminary data is that the numerous variables are so difficult to control for. How can researchers design experiments that take into consideration as many of the variables as possible or that satisfactorily isolates limited factors so that there are not so many variables to confuse the interpretation of the results? What variables are important to study?

    One problem with scientifically studying Taijiquan is that so many factors are involved that it is difficult to know which component contributes to what effect. Since Taijiquan is considered to be holistic, one cannot really isolate too many individual factors while still considering the result to be Taijiquan. Isolating individual factors and/or greatly simplifying and modifying the forms results in the product no longer being considered as Taijiquan.

    Would isolating and emphasizing the effective component(s) lead to more effective treatments, or would that reduce any synergistic effects that practicing “holistically” may provide? I am unaware of any studies that address these questions, but some researchers make modifications to the standard Taijiquan forms in order to increase the effectiveness of the treatments (see for example the Tai Ji Quan: Moving for Better Balance™ program: https://www.ncoa.org/wp-content/uploads/Tai-Chi-Moving-for-Better-Balance.pdf).

    While there have been a few scientific studies that examined long term Taijiquan practitioners, who presumably learned in depth, most studies are looking for clinical applications and only teach novices a short and modified simple sequence of movements. While these movements are based on Taijiquan, the simplification and shallow depth of the instruction, required for clinical studies typically lasting only several months, means that they are better considered as Qigong (氣功) exercises rather than Taijiquan, and certainly not as martial arts practice.

    Short repetitive simplified forms closely resemble Qigong exercises, and many studies examining the therapeutic effects of “Tai Chi” or Qigong, or both in the same studies, show similar results, so much so that “Tai Chi” and Qigong could probably be grouped together for analysis of effectiveness. Although some variations are inevitable due to the numerous variations of Qigong and Taijiquan, they mostly have similar health expectations, relationships with the instructors and classmates, and use thoughtful meditative movement practices, etc. in the various research designs. The martial or sport aspects of Taijiquan are rarely examined.

    Still, we should use everything that is available at the present time in order to increase our understanding and to inform what is tested in the future. The scientific approach takes into consideration past research, whether or not one agrees with the data or its interpretation; it is more than just designing and carrying out experiments independent of other research. Relevant research can come from many different fields and is not limited to only studies that specifically examine Taijiquan (despite many practitioners’ feelings that Taijiquan is unique).

    Some researchers lump what seem to be unrelated arts into broader categories in their studies, which confounds the clarity of what the contributing factors are. For example, if the researchers are interested in the benefits of the “relaxation response” in countering the adverse effects of stress, then they may include Taijiquan and/or Qigong along with various types of meditation and mind-body interventions, Yoga, and even repetitive prayer. The results of the relaxation response can effect measurements of numerous conditions including hypertension, anxiety, insomnia, diabetes, rheumatoid arthritis, and aging factors.

    There are far too many potential contributing factors (variables) to control for them all, and the results often affect numerous systems, and all of these can be produced by numerous practices used as interventions. So what, if anything, can be accurately attributed to the unique practice of Taijiquan, and do all versions of Taijiquan have these effects, or only the simplified and modified versions used in the clinical setting in which the studies took place?

    Continue to page 2…

  • Tai Chi a Powerful Way to Combat Workplace Stress

    Tai Chi a Powerful Way to Combat Workplace Stress


    America is a stressed nation
    , with an American Psychological Association survey noting that three out of four adults report having one stress symptom in the previous month, and 45% admitting to lying in bed at night, plagued by worry. The situation is particularly dire for those working in high stress jobs, including military personnel, firefighters, air pilots, and health care professionals (doctors and nurses). If you work in one of these professions, it is vital to take a proactive approach to stress, in order to enjoy sound physical and mental health while enhancing your work performance.

    Why is Stress so Dangerous?

    Stress does more than keep us tossing and turning at night. It is linked to serious diseases like heart disease, Type 2 diabetes, and obesity. It also affects fertility, making it harder for women to conceive. Stress is additionally linked to anxiety and depression – the two most common mental conditions plaguing Americans.

    Why Tai Chi?

    Numerous studies have shown that Tai Chi and two other mindful practises – meditation and yoga – are particularly effective at lowering levels of stress hormone, cortisol. One study published in the Applied Nursing Research journal offered Tai Chi to older nurses for a 15-week period. Findings showed that, compared to a control group, the Tai Chi group had a 20% greater reduction in work stress after the end of the study period. They also showed a 23% greater reduction in general stress. Researchers noted that preserving nurses’ mental wellbeing is particularly vital because sufficient numbers of younger nurses are not available to replace the large number of nurses retiring. The aim is to keep nurses working longer, but in order to do so, the important issue of stress must be addressed – and Tai Chi can clearly form an important part of a successful strategy.

    Not all Workers are in Optimal Health

    Many people forge ahead at work despite battling conditions like osteoarthritis and heart disease. Studies have shown that Tai Chi can significantly improve the quality of life for people with these conditions. Performing well at work involves psychological as well as physical strength; the ability to interact with others and maintain a positive mood. Tai Chi has been found to beat depression and help people cope with even challenging diseases such as cancer. Its ability to keep the mind ‘in the here and now’ allows many people to escape the negative thought patterns that worry about the future can bring about.

    Tai Chi and Veterans

    Work related stress is particularly devastating in those with Posttraumatic Stress Disorder as a result of experience on the battlefield or in wartorn countries. Researchers at the Boston University Medical Center found that Tai Chi was helpful to those with PTSD. In particular, this ancient practise helped soothe symptoms like intrusive thoughts and difficulty with concentration. Of course, it also significantly boosted participants’ flexibility, strength, and ability to manage pain.

    Tai Chi for Everyone

    Tai Chi (as well as yoga and mindfulness meditation) are ideal stress busters for busy workers for many reasons. Since it is a low-impact activity, it is suitable for people of all fitness levels and ages. It is great for older executives who may be just starting an exercise regiment, because it does not strain the joints and muscles. It does not leave practitioners breathless or cause a spike in the heart rate, yet it incredibly effective at boosting strength and mindfulness – a quality which busy workers can find very elusive in their day to day lives.

    Tai Chi has so many benefits that busy workers can enjoy. These include a reduction in osteoarthritis related pain, improved balance, and, as mentioned above, an improved ability to manage stress. Many modern day individuals may not be able to work less or for shorter hours, but one thing they have the power to do, is reduce stress through the powerful yet gentle practise that is Tai Chi.

  • Tai Chi Is a Healthful Way to Enjoy Deeper Sleep

    Tai Chi Is a Healthful Way to Enjoy Deeper Sleep

    The National Center for Complementary and Integrative Health reports that there is scientific evidence that Tai Chi is a helpful, drug-free approach to improving sleep quality. If you’re not sleeping well and you want to feel fresher in the morning, adding Tai Chi to your lifestyle may be just the ticket. When you harness the power of Tai Chi and follow other sleep-boosting tips, you’ll be able to enjoy healing rest that gives you the energy to power through your days and evenings.

    Why is Tai Chi an effective treatment?

    Tai Chi works wonders for insomnia and other sleep complaints. Tai Chi is about meditating while in motion. It’s a practice that is holistic, because it’s a mind-body pursuit. Tai Chi emerged in China as a form of martial arts, and it’s known to relax the body and boost physical fitness. With Tai Chi, you’ll access gentle, low-impact exercise as you soothe your mind. Your mind and body will receive benefits that make it easier for you to fall asleep at night and stay asleep.

    Learning Tai Chi is very fulfilling

    Have you ever watched people do Tai Chi in the park? If so, you may have noticed how relaxed and peaceful they looked. Learning Tai Chi isn’t difficult and can be very fulfilling. When you begin instruction in Tai Chi or teach yourself, you’ll probably notice a measurable improvement in sleep quality. A study published in summer of 2008 showed that participants who practiced Tai Chi enjoyed significant sleep quality improvements. To get started, find a local beginner’s class, watch a video, or read instructions online.

    What else improves sleep quality?

    Tai Chi is a wonderful, pharmacological-free way to sleep deeply, instead of tossing and turning all night. When you combine regular practice of Tai Chi with other time-honored sleep quality treatments, such as natural herbal remedies and the purchase of a new mattress that is made for your specific body type, you will maximize the benefits of performing Tai Chi. Staying on a regular sleep schedule and avoiding using electronic devices for at least an hour before bedtime will also be very beneficial. Creating a restful nest in your bedroom, which is painted in a soothing color and kitted out with soft, clean bedding and high-quality pillows (and no TV) is also something that you may do to boost the odds of sleeping well.

    Start leaning Tai Chi today

    When you take control of your sleep problems by learning the ancient art of Tai Chi, you’ll begin a journey that leads to greater mind-body wellness, in addition to deep and healing sleep. Tai Chi is wonderful drug-free treatment for insomnia and restless sleep. It’s a deeply soothing martial art that almost anyone may enjoy. Once you discover the holistic benefits of Tai Chi, you may find that it becomes a treasured ritual in your daily life.

  • Tai Chi Can Benefit Healing For Cancer Patients

    Tai Chi Can Benefit Healing For Cancer Patients

    The practice of Tai Chi has been shown to be beneficial to patients dealing with cancer. Recent studies have shown that tai chi has physical benefits for patients of cancer. These include improved balance and stamina, relaxed deeper breathing, and helping with the reduction of stress.

    Below is a video from TV channel WIBW in Topeka, Kansas, looks at an exercise class that features Tai Chi for cancer patients.

    “It’s kind of a flip from what a lot of people think of as exercise. It’s a slow; it’s rhythmic; it’s kind of continuous movement,” explained instructor Linda Gray, who is a two-time cancer survivor herself. “I got range of motion back personally in my neck through this so I know it works.”

     

    Quote from video source at TV channel WIBW