Tai chi is a form of gentle exercise that originated in Traditional Chinese Medicine. Tai chi is a Chinese martial art that combines slow, deliberate motions, meditation, and breathing exercises to improve physical and mental wellness.
Tai chi is rooted in philosophical and spiritual concepts that emphasize the importance of bodily, mental, and spiritual harmony. The concept of qi, or life force, flowing throughout the body is central to tai chi. For healthy health, Qi must be allowed to move freely. The yin/yang idea is also significant. In the same way, that light and dark are contrary and complementary forces in the cosmos, yin and yang are contradictory and complementary energies in the universe. Tai chi is designed to bring these opposites together. Furthermore, tai chi mimics motion is seen in the environment, such as animal motions, therefore connecting humans to the natural world.
What the CAM practice actually is
There are several viewpoints about how tai chi functions. Tai chi is said to unblock the flow of qi in Eastern philosophy. The body, mind, and spirit are all in harmony when qi flows properly and health is preserved. Others feel that tai chi operates in the same manner as other psychosomatic treatments, and there is plenty of evidence that focusing on the mind-body link may help people relax, fight sickness, and improve their overall health.
Movement, meditation, and deep breathing are the three main components of Tai Chi.
Movement. The slow, delicate motions in tai chi require the use of all of the main muscle groups and joints. Balance, agility, power, flexibility, stamina, muscular tone, and coordination are all improved through Tai Chi. This low-impact, weight-bearing activity builds bones and slows bone loss, preventing osteoporosis from developing.
Meditation. Meditation has been shown in studies to calm the mind, improve focus, reduce anxiety, and drop blood pressure and pulse rate.
Deep breathing. Breathing deeply and exhaling stale air and pollutants from the lungs when inhaling a large amount of fresh air expands lung capacity, stretches breathing muscles, and relieves stress. It helps to improve blood flow to the brain as well, therefore improving mental acuity. Moreover, the practice provides new oxygen and nutrients to the entire body.
Who are its practitioners
Tai chi is low-impact and causes less stress on joints and muscles, making it suitable for people of all ages and levels of fitness. Since tai chi is considered a low-impact workout, it can be especially beneficial for older adults who might otherwise be unable to exercise.
Tai chi may also appeal to a person because it is affordable and does not require any particular equipment. Tai chi may be done at any place, whether inside or outside. A person can practice tai chi on their own or with a group.
Although tai chi is typically safe, pregnant women and anyone with joint difficulties, back discomfort, fractures, severe osteoporosis, or a hernia should seek medical advice before beginning it.
How it is typically used
Classes are typically held once a week. Many practitioners advocate practicing tai chi at home for 15 to 20 minutes two times a day, as learning the forms and getting long-term outcomes need consistent practice. Before starting a tai chi course, a person should speak with a doctor and the tai chi teacher about their health concerns. Depending on an individual’s mobility, past injuries, chronic and severe pain, joint swelling, and drugs that may influence balance, exercises can be changed.
Tai chi classes are generally one-hour-long group lessons. A warm-up activity precedes each session. After the warm-up, the class is led through a form by the instructor, which is made up of 20 to 100 tai chi moves. Completing a form might take up to 20 minutes. Each shape has a name that is inspired by nature and explains its overall function. At the same time, pupils are instructed to concentrate on the spot right below their navels, which is said to be the source of qi. The teacher instructs the students to do all moves slowly and deliberately, focusing on deep breathing. There is generally a wind-down activity, relaxation, and meditation at the end of the program.
Why do people use this type of CAM?
Overall fitness, balance, coordination, and agility are all improved through Tai Chi. Those who practice tai chi regularly have better flexibility, posture, as well as a range of motion, seem to be more intellectually aware and sleep better at night.
Tai chi may be used as a preventative and supplemental therapy for a variety of ailments. Chronic pain, gout, high blood pressure, arthritis, heart disease, osteoporosis, diabetes, fibromyalgia, rheumatoid arthritis, headaches, osteoarthritis, and sleep problems are among the conditions for which it is effective. Tai chi is healthy for the immune and nervous systems as well, making it ideal for anyone suffering from chronic illnesses, anxiety, viral diseases, depression, or other stress-related problems.
Current medical status and evidence
Currently, the effects of tai chi are still debatable in the medical world, as there is not enough evidence to be confident regarding its benefits. Some medical professionals recommend tai chi as an additional treatment, and there are certainly no opinions regarding the harm that this CAM can do to a patient.
There is various evidence of the benefits of tai chi in scientific studies, although they should be conducted on larger samples and there is much to do in these regards in the future. In 2018, one research examined the benefits of tai chi and conventional exercise on stress-related anxiety (Zheng et al., 2018). In total, 50 people participated in the study. The researchers discovered that tai chi had the same effects as an exercise for reducing stress-related anxiety. Tai chi may be preferable to other types of exercise for lowering stress and anxiety, according to the researchers, since it incorporates meditation and focused breathing. Tai chi has been proven to slow down dementia as well.
Though the data does not firmly support one theory for why tai chi might improve brain health, and just a few studies with persons with dementia have been conducted, there are various possibilities for why tai chi can enhance brain health. Tai chi, for example, necessitates the acquisition and recall of new motions. It necessitates persistent focus and multitasking. It has a calming effect that is similar to mindfulness or movement meditation. The aerobic exercise component might help improve the brain’s neuronal connections’ efficiency and suppleness. However, it is unknown if tai chi is more effective than other forms of exercise or thoughtful activities in strengthening these qualities.
What is evident is that tai chi should be promoted since it is safe, simple to learn, pleasant, and has a lot of promise for providing holistic health benefits. More high-quality research is required today in order to form definite conclusions on how much it affects our general health.
Reference
Zheng, S., Kim, C., Lal, S., Meier, P., Sibbritt, D., & Zaslawski, C. (2017). The effects of twelve Weeks of Tai Chi practice on anxiety in stressed but healthy people compared to exercise and wait-list groups – A randomized controlled trial. Journal of Clinical Psychology, 74(1), 83–92.