Tai Chi benefits physical fitness, improves relaxation and energy levels

Tai Chi's (TC) view of fitness and health is a holistic one. The mind, body and spirit or emotions are intimately connected.

Some 2000 years ago, the Chinese realised and understood how exercise could restore inner balance and optimum health.

These exercises (later known as Chi Kung or Qi Gong) became a foundation for TC, having wide-ranging health benefits that are only recently being researched in the West.

In the early years of the development of TC, there were two parallel concerns: one to practice defensive and fighting skills, and the other to maintain good fitness. As a consequence, each movement in TC has both a martial arts application and fitness benefits.

The idea that TC is a martial art turns out to be one of TC's greatest health benefits - falls prevention. Being stable at all times is a great advantage in a self defence situation!

Fitness

Tai Chi provides a level of muscle strengthening, increase in flexibility and heart lung fitness that is often surprising to those who are accustomed to more energetic exercises such as aerobics.

The controlled movements of TC provide sustained muscle contraction. As requirements for lower stances gradually increase, increased muscle strength and stamina are promoted. After only 10 minutes of these low, controlled movements, the ‘fittest’ of people will become warm and sweating, their heart and breathing rates will be increased.

TC is a low impact exercise -- there is no jarring of hips, knees or ankles. The spaces of the spine, rather than being compacted by impact, tends to lengthens the spine and diminishing pressure on the inter-vertebral discs.

And yet, TC does not feel as if it is immediately physically demanding. It gradually creeps up on you, until you suddenly realise that your balance has improved; you are able to exercise harder, for longer, without strain; your ankles, hips and knees can do things that surprise you. And, in a matter of weeks, you are felling more alert, stronger and generally more comfortable in your own body.

Below are some of the physical benefits of TC:

• Improves cardiovascular fitness and reduces blood pressure
• Slows the aging process
• Improves flexibility & improves co-ordination
• Improves muscular strength and stamina
• Promote a full range of joint mobility
• Improves posture
• Reduces falls in the elderly
• Low impact weight bearing exercise that is especially helpful for arthritis
• Promotes recovery from illness

Relaxation and Reduction of Blood Pressure

Tai Chi increases the ability to focus the mind - the slow meditative movements allows time to focus on the breathing and on each movement thus calming the mind and leading to relaxation of the body. The relaxation of the body increases blood circulation and thus helps to lower blood pressure.

Energy Levels

The techniques of TC plus deep breathing that lead to an increased oxygen supply and deep relaxation also improve feelings of well being and a sense of mental vitality. Thus TC raises energy levels by increasing the depth of respiration and reducing the rate of breathing and may assist in conditions such as Chronic Fatigue Syndrome.

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