If you’re looking for a way to reduce stress, you can consider learning tai chi.
Although this traditional Chinese martial art was originally developed for self-defence, it has evolved into an elegant form of exercise used for stress relief and various other health purposes.
Tai chi is characterised by a set of gentle physical exercises and stretching motions, and is often described as meditation in motion.
It involves a series of movements performed in a slow, focus-ed manner, accompanied by deep breathing, which helps promote calmness.
When you practice tai chi, you allow the oxygen to flow through your body, which helps achieve balance and relaxation of mind and body.
There are several different schools of tai chi, and many forms are practised, both traditional and modern.
Most modern styles trace their development to the five traditional schools, namely, Chen, Yang, Wu (Hao), Wu and Sun.
Each style emphasises various tai chi principles and methods.
Some may focus on health, while others may focus on the martial arts aspect.
While tai chi is mainly known for its slow movements, many styles – including the three most popular: Yang, Wu and Chen – have secondary, faster-paced forms.
Indeed, tai chi is a complete martial art system with a full range of bare-hand movements and weapon forms, such as those incorporating the Taiji sword and Taiji spear, based on the dynamic relationship between yin and yang.
Some traditional schools teach partner exercises known as tuishou (“pushing hands”), and martial applications of the postures of different forms (taolu).
Evidence on effects
Clinical studies exploring tai chi’s effect on specific diseases and health conditions exist, though there are not sufficient studies with consistent approaches to generate a comprehensive conclusion.
Tai chi has been promoted for treating various illnesses, and is supported by the US National Parkinson Foundation and Diabetes Australia, among others.
However, medical evidence of effectiveness is lacking, and research has been undertaken to address this.
A comprehensive overview of systematic reviews of tai chi published in 2011, recommended the martial art to older people for its physical and psychological benefits.
Tai chi can be performed by those with chronic medical conditions such as chronic obstructive pulmonary disease, heart failure and osteoarthritis, without negative effects, and appears to have favourable effects on functional exercises.
However, there was no conclusive evidence showing benefit for any of the other conditions re- searched, including Parkinson’s disease, diabetes, cancer and arthritis.
In 2015, Australia’s Department of Health published the results of a review of alternative therapies that sought to identify any that were suitable for coverage by health insurance.
Tai chi was one of 17 therapies evaluated.
The study concluded that low- quality evidence suggests that tai chi may have some beneficial health effects when compared to a control group in a limited number of populations for a limited number of outcomes.
Health benefits
Despite its mild style, tai chi has many health benefits, such as:
Tai chi could help decrease blood pressure, and may indeed be more effective than other methods, such as weight loss and lowered sodium intake.
It may positively affect blood cholesterol, related lipids and inflammation.
This means that regular tai chi practice can reduce the risk of heart disease.
Tai chi promotes oxygen intake into the body, which is performed through slow and deep breathing.
It has also proven to be an exercise with significant benefits in the areas of balance, as well as upper and lower body muscular strength, endurance and flexibility, particularly in older adults.
Tai chi can improve both upper and lower body strength.
When practised regularly, tai chi can be comparable to resistance training and brisk walking.
Although you aren’t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body.
Your core, back, arm and leg muscles are also engaged during tai chi movements.
Tai chi can be a group activity, which is good for the mind and body.
The impact of group tai chi on perceived social support and its relationship with participant self-efficacy and adherence has been widely promoted.
Group tai chi interventions for older adults may increase social engagement, and therefore, further increase the mental health benefits of tai chi exercise among this population.
Tai chi practice requires commitment and makes you more likely to stick with it once you are committed.
Having to put your phone away during tai chi also allows for the sharing of experiences with other members of the group, thus enhancing the bonding between members.
The deep breathing during tai chi can help reduce anxiety, stress and depression.
A recent article from Stanford Medicine reports that researchers have identified 175 neurons in the brain that can distinguish between different types of breathing, such as when crying or laughing.
During an activity like tai chi, these neurons may recover as you control your breathing, allowing your body to enter a state of tranquillity.
Research has found that balance may decline with age.
A paper in the journal Frontiers in Neurology reports that after age 40, the body’s vestibular system (which controls balance) begins to decline.
One of the benefits of tai chi is that it counteracts this natural ageing process.
In tai chi, the body moves smoothly as if it were opposing the forces of energy to create harmony.
This involves moving your weight back and forth from leg to leg to help improve balance.
Easy on the body
The great thing about tai chi is that there are many ways to find out what is ideal for you.
Some people like to focus more on breathing, while others benefit more from focusing on the martial arts aspect or learning the various forms.
You need to explore the art and discover what you need for your health.
Tai chi’s low impact and low stress on muscles and joints make it safe for nearly all ages and all fitness levels.
In fact, as tai chi is a low-impact exercise, it may be especially suitable for older people who don’t do any other sports.
Harvard Medical School points out that you can still practice tai chi even if you’re in poor health.
Tai chi is also attractive because it is inexpensive and requires no special equipment, unless you opt to further your exploration of the martial art with the fan, spear, sword, sabre or other tai chi equipment.
You can practice tai chi anywhere, indoors or outdoors.
And you can practice alone or in a group.
Although tai chi is generally safe, women who are pregnant or those who have joint problems, back pain, fractures, severe osteoporosis or hernias, should consult a healthcare provider before practising it.
You may also need to avoid certain postures or adapt certain movements to avoid exacerbating your condition.
So, find yourself some space and time, take a deep breath, and exercise your body and mind with this gentle martial art.
Professor Ir Dr Leong Wai Yie is the director of Perdana University’s Centre for Research Excellence and a committee member of the Wushu Federation of F.T. Kuala Lumpur. This article is courtesy of Perdana University. For more information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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