Tai Chi Soothes Body, Mind

In recent years, growing numbers of people have turned to an ancient practice to heal their modern aches, pains and illness.

Hundreds of years ago, someone in China – possibly a military general or a Taoist monk – invented a martial art intended to bring inner calm to all who practiced it. Today, tai chi (also known as tai chi chuan) remains a daily tonic for the bodies and souls of millions throughout the world.

Tai chi involves shifting your body weight in a series of slow, graceful movements called forms. Many of these forms are named for animals and are patterned after the ways in which specific creatures contort their bodies. For example, one movement involves lifting your arms in the same manner that a white crane spreads its wings.

Each form in tai chi flows smoothly into the next, which keeps the body in constant motion. It is known as a “soft” martial art, in which deep relaxation of the muscles is paramount. This is in contrast to “hard” martial arts that emphasize a certain degree of muscle tension. During tai chi, the practitioner breathes deeply and blocks out distracting thoughts.

There are 13 standard movements, although dozens of others also may be used. In addition, there are five distinct styles of tai chi – Chen, Yang, Sun, Wu and Hao.

Many practitioners believe that a vital energy known as “qi” (pronounced “chee” and sometimes spelled “chi”) is found in all living things, and that it plays a crucial role in heath and disease. Tai chi promotes good healthy by changing the flow of qi inside a person that promotes good health, according to this theory. Proponents believe tai chi offers many health benefits, including facilitating gas exchange in the lungs and aiding the work of the digestive system.

Tai chi and your health

So, is tai chi the key to restoring your own health?

To date, there is no conclusive evidence linking tai chi to improved health, according to the National Institutes of Health (NIH). However, many physicians and patients strongly endorse tai chi as an antidote to the aches and pains of musculoskeletal disorders such as arthritis.

Organizations such as the NIH are looking for scientific evidence to support or refute these claims. Experts are investigating whether tai chi triggers changes in the body, and how such shifts might lead to improved health.

Even without definitive proof, many experts speculate that tai chi likely offers some health benefits. For example, tai chi provides a form of low-impact, weight-bearing exercise that may help strengthen your bones. In addition, it is considered to be a mildly aerobic form of exercise that causes the heart to work harder, which increases cardiovascular health.

Tai chi also improves balance, coordination and flexibility. This may help reduce stiffness associated with arthritis. Some physicians recommend tai chi as a treatment for conditions ranging from osteoarthritis to fibromyalgia. People who practice tai chi also may report improved sleep patterns.

Tai chi also may boost your mental health by promoting relaxation and reducing stress. One NIH-supported study is looking into whether tai chi helps women with breast cancer cope better with their illness.

Before you start

You probably should not try to learn tai chi simply by picking up a book or video. Instead, it is best to take a class led by an expert who can make sure you are performing the forms correctly. Churches, community organizations (such as the YWCA) and karate schools often offer these courses. Some health maintenance organizations also are beginning to offer lessons. Once you’ve taken classes, you can use books and videos to refine your technique.

A typical tai chi class lasts about an hour, with the teacher leading participants through a series of forms. A short warmup may proceed each session, followed by a brief cool-down period at the end. You should feel relaxed once the session is over.

If you are taking up tai chi for the first time, avoid the more challenging Chen style of the practice and instead opt for one of the other four methods (Yang, Sun, Wu and Hao). Some classes combine different aspects of these methods. The key is to start with a form of tai chi that does not involve forceful movement or cause discomfort. If you feel pain or other unease following a session, you should modify your routine immediately.

While tai chi may offer some benefits to your health, it should not be viewed as a substitute for medical care. In addition, it is important to consult a physician before starting tai chi if you have a medical condition. Certain postures associated with tai chi should not be performed by women who are pregnant, or people who have joint problems or a hernia.

If you have a medical condition, your physician may be able to suggest tai chi teachers who specialize in working with patients with that condition. For example, some tai chi teachers are experienced in working with people who have arthritis and tailor their programs to meet their clients’ special needs.

The jury is still out about some of the more far-reaching health claims made by tai chi proponents. However, there is little doubt that tai chi is a safe method for increasing flexibility and bringing a bit of relaxation to a hectic world.

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