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3. Health Benefits of Tai Chi
When practiced regularly, a tai chi workout routine will provide several physical and mental benefits. In order to correctly perform tai chi, you must be able to smoothly transition from one movement to another and successfully hold each position for an extended period of time.
Performing movements of this type will promote:
- increases in muscular strength and tone,
- increase the range of motion in joints,
- improve core strength,
- medical disability,
- improvements in coordination and flexibility and increases in energy and stamina,
- reducing stress,
- regularly performing tai chi may help to reduce blood pressure,
- minimize or slow down bone loss in women,
- decrease insomnia,
- assist with and reduce chronic pain and improve coordination and balance,
- movements will help to induce a feeling of relaxation, stress relief and calmness.
Again, the slow movements and low impact of tai chi allow all ages to participate.
Long-term health conditions. Major long-term health conditions experienced in Australia in 2014-15 were:
- Arthritis - 3.5 million people (15.3%)
- Asthma - 2.5 million people (10.8%)
- Cancer - 370,100 people (1.6%)
- High cholesterol - 1.6 million people (7.1%)
- Diabetes - 1.2 million people (5.1%)
- Heart disease - 1.2 million people (5.2%)
- Hypertension - 2.6 million people (11.3%)
- Kidney disease - 203,400 people (0.9%)
- Mental and behavioural conditions - 4.0 million people (17.5%)
- Osteoporosis - 801,800 people (3.5%)
- refer http://www.abs.gov.au/ausstats/abs@.nsf/mf/4364.0.55.001
- Cardiovascular diseases,
- High blood pressure,
- Kidney disease,
- Stroke .
"Tai Chi is a traditional Chinese mind-body exercise that enhances balance, strength, flexibility and self-efficacy, and reduces pain, depression and anxiety in diverse patient populations with chronic conditions (9). As a complementary mind-body approach, Tai Chi may be an especially applicable treatment for older adults with knee OA. The physical component provides exercise consistent with current recommendations for Osteoarthritis- OA (range of motion, flexibility, muscle conditioning and aerobic cardiovascular exercise) (10); the mental component could address the chronic pain state through effects on psychological well-being, life satisfaction, and perceptions of health (11).
Although Tai Chi has spread worldwide over the past 2 decades, scientific evidence to support its efficacy for knee OA has been inconclusive (12). Some benefits were shown in one large-scale randomized, controlled trial (RCT), but interpretation of its results was limited by methodological issues including enrollment of individuals with hip as well as knee OA, absence of radiographic confirmation, short follow-up and poor adherence (13). "https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3023169/"
Today, Tai Chi is possibly the best exercise for everyone and there is more to Tai Chi than meets the eye. Research studies from all over the world are revealing some benefits that are unexpected, except to those who have been practicing Tai Chi.
It is now known that Tai Chi has health benefits in being able to treat or at least reduce the severity of many common chronic diseases, including: (click on the words for reading more)
For some disease, such as cancer, Tai Chi can help improve the quality of life for sufferers.
High blood pressure
Hypertension (high blood pressure)
Hypertension is high blood pressure which can be caused either by too much fluid in the blood vessels or by narrowing of the blood vessels. It can lead to kidney disease, heart disease and stroke. Although prevalence increases with age, a US National Institutes of Health study in 2003 found that hostility and impatience also increase the risk of hypertension.
It is apparent that Tai Chi has certain effects of regulating high blood pressure, as well as strengthening the immune system and reinforcing the respiratory system. A 2003 Taiwanese study found that under well-designed conditions, Tai Chi exercise training could decrease blood pressure and results in favorable lipid profile changes and improve subjects anxiety status. Therefore, Tai Chi could be used as an alternative modality in treating patients with mild hypertension, with a promising economic effect.
Coronary heart disease (or coronary artery disease) is a narrowing of the small blood vessels that supply blood and oxygen to the heart (coronary arteries). Coronary disease usually results from the build-up of fatty material and plaque. As the coronary arteries narrow, the flow of blood to the heart can slow or stop, causing chest pain (angina), shortness of breath, heart attack or other symptoms.
The rates of coronary heart disease increase rapidly with age for both men and women, with almost two thirds of people with coronary heart disease aged 65 and over in 2004-2005. Researchers from Boston have recently reviewed studies of Tai Chi exercise in patients with cardiovascular disease or its risk factors. There were 29 studies included in the review, 3 in coronary heart disease, 5 in heart failure, 10 in mixed populations that included cardiovascular disease and 11 in people with risk factors for cardiovascular disease (high blood pressure, high cholesterol, impaired blood sugar metabolism). Studies ranged from 8 weeks to 3 years, and each included fewer than 100 people.
The results showed that most studies reported improvements with Tai Chi, including blood pressure reductions and increases in exercise capacity and that no adverse effects were reported. The authors concluded, 揚reliminary evidence suggests that Tai Chi exercise may be a beneficial therapy for some patients with cardiovascular disease and cardiovascular disease risk factors. In another review of various studies published in the Archives of Internal Medicine in March 2004, the authors reported that 揟wo studies found that elderly patients who practiced Tai Chi four times a week for one year exhibited enhanced cardio respiratory function, strength and flexibility compared with a control group. Another study reported that long-term Tai Chi practitioners had higher oxygen uptake rates and lower body fat percentages than their less active counterparts.
Diabetes mellitus is a group of metabolic diseases characterized by high blood sugar (glucose) levels, that result from defects in insulin secretion, or action, or both.
Type 1 diagnosis usually occurs in childhood or young adulthood, although it can occur at any age. The prevalence of Type 2 diabetes rises with age, the highest prevalence rates being among men aged 65-74 and 75 and over. In two small studies published in the British Journal of Sports Medicine in April 2008, researchers in Taiwan and Australia found that Tai Chi can improve blood glucose levels and improve the control of Type 2 diabetes and immune system response. Click here for more information
Chronic kidney disease is a condition which occurs when the kidneys cannot do their job of cleaning the blood of toxins and waste products. Diabetes is the leading cause of kidney failure. Over 40% of people with Type 1 diabetes develop severe kidney disease by the age of 50. Other risk factors leading to chronic kidney disease are high blood pressure, smoking, obesity, family history of chronic kidney disease and being over 50 years of age.
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