Tai chi

What is tai chi?
Tai chi is a form of mind-body exercise that is based on slow, flowing, and choreographed movements. Tai Chi is a form of light-to-moderate intensity activity combining muscle-strengthening, balance and flexibility training for falls prevention. While originally developed as a form of selfdefence, Tai Chi has now changed into a widely practiced exercise for health and well-being.

“What people don’t realise so much is that Tai Chi can help address problems like being hunched as it can straighten your posture. It can also improve your bone density too. I’ve seen people in my classes who had weak bone density and after a year of Tai Chi they have above average bone density.

The benefits of tai chi can help you function better in your everyday life. For example, it can help improve your balance and muscle tone while fostering a calm, focused clarity of thought.

Strong as an oak, flexible as a willow, and [mentally] clear as still water.

It’s often called meditation in motion. Scientific studies are showing more and more health benefits that you can get from this practice. In fact, the health benefits are so numerous, some people call tai chi: medication in motion.

What do you think why Tai chi practice are so popular?
The central element of practicing Tai Chi focuses on Internal Discipline. That is, how a movement should be made from the internal core of the body - the abdomen and back - rather than from the external parts of the body - the limbs.

Students often ask how long it will take to learn Tai Chi. My reply is “a lifetime.” It is vital, almost alluring, to understand that the study of Tai Chi is many things: 1. Exercise
2. Martial art
3. Spiritual practice
4. Meditation
5. Breath work
6. Balance
7. Mind\Body practice
8. Tai chi for Osteoporosis program is a special program

But what keeps someone studying Tai Chi? Often it is thought of as an old person’s exercise because it is so slow. I can understand why that thought is prevalent. Maybe as we age we slow down enough to perceive the subtle nature of the practice. Slowing down, or pacing oneself, can be difficult mentally and physically, but I think the mental aspect is more challenging than the physical. Tai Chi addresses and alleviates that. There are times when I’m doing Tai Chi that I get a “feeling.” That feeling is what keeps me coming back. I feel time slow down, and, like that feeling I used to get on the beach, I feel connected. It takes time to develop, but along the way you will get all the other benefits of the practice. When I practice regularly, I feel a sense of well-being, a sense of joy, a sense of vitality. That is what keeps me practicing. And that is why Tai Chi has endured.~

Why tai chi is good for you? Tai Chi is a very nice social exercise
Tai Chi and Qigong are scientifically proven as a preventative medicine. Tai Chi relaxes and regulates the central nervous system, promotes physical and mental well-being and releases emotional and physical stress accumulated through work or other anxieties. People of all ages can cultivate relaxation, balance, central equilibrium and physical co-ordination through these gentle and non-jarring exercises.

What is your Benefits of Tai chi?
Tai chi has both physical and mental benefits. Practiced regularly Tai chi for its therapeutic benefits, which include reducing stress, promoting balance and flexibility, it improves muscle tone and coordination. Tai Chi can also be used to help Arthritis, Balance, circulation problems, High Blood Pressure, Multiple Sclerosis.

Many people find that it boosts their energy, stamina, and agility, sharpens their reflexes, and gives an overall sense of well-being. Tai Chi, although a martial art. If done regularly, it improves muscle tone, flexibility, balance, and coordination. Many older people find that it boosts their energy, stamina, and agility, sharpens their reflexes, and gives an overall sense of well-being.

As a system of physical exercise used to improve and maintain health, Tai chi can be helpful in achieving a state of physical and mental relaxation while also strengthening the cardiovascular and immune systems.

Find your class closer to you

I went to your website and found your video which is very impressive. I played others doing the same Tai Chi exercise and your style was the most graceful and precise of those I watched. I feel privileged to be learning from you. Elaine

Is Tai Chi a wellness exercise? Does bring a healthier lifestyle?
Tai Chi, or Taijiquan in Chinese, is an outstanding gem of traditional Chinese culture that is valuable in promoting health, developing combat and self-defence skills, and improving concentration and overall well-being.

Tai Chi is a Chinese traditional martial art and was originally practiced purely for self defence. In use, the mind focuses to lead Chi (Qi), sending the energy power through your body's meridian pathways to the attacker. Nowadays, Tai Chi has been proven to be a nature and body science and is mostly practice for health purpose.

Tai Chi - Taijiquan is the officially accepted spelling by the International Wushu Federation. It is known as and sometimes spelled Tai Chi or Tai Chi Chuan in the West. Taijiquan means supreme ultimate fist. Tai means Supreme, Ji (Chi) means Ultimate, and Quan (Chuan) means Fist.

Everything contains Yin and Yang. For example, the sun is Yang and the moon is Yin. Sunshine side is Yang, and the shadow side is Yin. The sky is Yang and the earth is Yin. Yin has Yang inside and Yang has Yin. The Tai Chi symbol shows this. See how the white right-hand half (Yang) has a small black (Yin) circle within it; while the black left-hand half has a small white circle within.

Tai Chi movements are designed to use the power of nature to maintain our body in good condition. In recent times, Tai Chi has become popular internationally not just as a sport; it is also being practice as a means of keeping fit as well as preventing and curing some diseases. Tai Chi has proved its efficacy in treating chronic diseases such as high blood pressure, neurasthenia, arthritis, diabetes, stomach problems and back pains. It is one of the best alternative medicines.

When do You need to do Tai Chi? Do you have any of the below problems?
Stress causes chronic illnesses. Are you stressed? Do you need to lose weight, your work time is stressful, you have pain, headache or backache or you just like to "exercise" in nice group or individually or/and Neck Stiffness and Backache?

The calming and meditative aspects of Tai chi allow many to experience its ability to relieve stress. Some claim Tai chi to be a healing therapy, and it is often used to support other treatments for chronic conditions; arthritis, fibromyalgia, and digestive disorders are just three examples. Improve Bone Densities

Tai Chi can help improve bone densities from tunde_world on Vimeo.

Also, it can eventually be done daily by oneself, and ultimately becomes a very personal endeavor. Most Westerners find it best to practice Tai chi in the same place and at the same time of day; and those who enjoy it most are those who are not seeking major, dramatic breakthroughs, but rather who can take pleasure in small gains that accumulate over a long period of time.

HOW? find your class
Tai Chi is help the mind body and spirit to heal and gain energy. This slows down the natural ageing process and regulates metabolism.
Tai Chi is the best alternative medicine based on nature and body science. Such a good sport for keeping fit and making people healthy.

The instructor, Tunde, was very good, very patient and very encouraging. I loved the gentle movements and would really love to continue with tai-chi classes. I am sad that Tunde is leaving!

Tai chi is a safe exercise system for people of all ages and fitness levels. Done properly, without any over-stretching, Tai chi should not leave a person feeling tired or sore.

Studies of the Effects of Tai Chi
The following sections describe selected Tai Chi studies that are randomized clinical trials or meta-analyses. Health outcomes were selected to highlight consistent and emerging effects of Tai Chi. In those instances when the styles of Tai Chi are identified, the style name is only used.

The instructor (Tunde) was very skilled and patient. She was able to pitch the class to the needs and interests of its members.

Tai Chi for pain management has been studied primarily in arthritic conditions using visual analog scales and the Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC). In a meta-analysis of randomized controlled trials of pain (Hall et al., 2009), Tai Chi was associated with significant pooled effect sizes (ES) of 10.1 (range 0–100) for persons with osteoarthritis (Abbott et al., 2007; Adler, Roberts, Good Synder, 2000; Brismee et al., 2007; Fransen et al., 2007; Hartman et al., 2000; Song, Lee, Lam Bae, 2007) and rheumatoid arthritis (Lee Jeong, 2006). The pain reduction effects of 12 weeks of Tai Chi persisted during 36 weeks of home practice (Wang et al., 2009). Similar improvements in back pain and associated bother have been found for ten weeks of Sun style (Hall, Maher, Latimer, Ferreira, 2011).

Postural Stability
Each of the major types of Tai Chi (Chen, Sun, and Yang) has been consistently found to increase postural control (Rogers et al., 2009; Wong & Lan, 2008). Participants in Tai Chi were able to stand on one leg for significantly longer (Audette et al., 2006; Choi, Moon & Song 2005; Gatts; Woollacott, 2006; Li et al., 2005; Li, Xu Hong, 2008; Song et al., 2003; Wong & Lan, 2008; Zhang, Ishikawa-Tkata, Yamazaki, Morita Ohta, 2006), and displayed greater functional reach than were a control group (Li et al., 2012; Wolf et al., 2006). Using the movements of the center of pressure (COP) from a force plate, those performing Tai Chi had greater stability (Tsang Hui-Chan, 2003), directional control of weight shifts (Li et al., 2012; Tsang & Hui-Chan, 2004), and smaller area of movement for the COP (Wu, Zhao, Zhou Wei 2002). Similar differences were found under various challenging sensory conditions (Au-Yeung et al., 2009; Lin, et al. 2000; Wong, Lin, Chou, Tang Wong, 2001). The inconsistent findings of some subsequent studies may be attributable to the use of samples of older adults at high risk of falls and disability rather than the healthy older adults used in other studies (Day et al., 2012; Logghe et al., 2009), the small number of Tai Chi movements used in the intervention (Tsang, Orr, Lam, Comino Singh, 2007), and a concurrent government campaign to increase exercise (Woo, Hong, Lau Lynn, 2007).

Muscle Strength
While Tai Chi involves the muscles of the trunk and arms, those most involved are in the lower extremities. Not surprisingly, the dorsal flexors and knee extensors of Tai Chi practitioners have greater isokinetic strength (Tsang Hui-Chan, 2005; Wu et al., 2002; Xu, Li Hong, 2006; Xu, Hong Li, 2008) and endurance (Lan, Lai, Chen Wong, 2000) than non-practitioners. Long-term practitioners also have greater strength in ankle dorsal flexors but not plantar flexors relative to regular joggers and sedentary adults (Xu et al., 2008). Compared with a control group, Tai Chi significantly increased knee extensor strength in some studies (Cheung et al., 2007; Choi et al., 2005; Day et al., 2012; Lan et al., 2000) but not others (Song, Roberts, Lee, Lam Bae, 2010). Strength was greater for those after Tai Chi when compared to brisk walking (Audette et al., 2006), health education (Li et al., 2009), physical activity (Mustian, Katula Zhao, 2006), or psychosocial therapy (Mustian, Palesh Flecksteiner, 2008). Those in a Tai Chi group did not have significantly greater knee flexor strength relative to a control group (Li et al., 2009) or jogging and sedentary older adult groups (Xu et al., 2008).

Many older adults suffer pain and disability from arthritis that contribute to disability. Several studies assessed disability with the WOMAC. In a pilot study (N=20), subjects in a 12-week Tai Chi program twice a week had significantly lower disability compared with the control group (Wang, 2008). Similar findings were found among older adults (N=41) in a 6-week Tai Chi program followed by 6 weeks of in-home training (Brismee et al., 2007). In contrast, older adults enrolled in 12 weeks of Tai Chi exhibited similar improvements in disability relative to those in hydrotherapy, but disability was significantly lower in the control group than the two experimental groups (Fransen et al., 2007). Using the 12-item Short Form health questionnaire (SF-12), greater improvements in disability were found for Tai Chi than wait-listed control (Li et al., 2001) low-impact exercise (Li et al., 2004) and stretching (Li et al., 2005). Unlike studies of disability in persons with musculoskeletal disease, Day and associates (2012) selected people (N=503) with preclinical disability. They used the Late Life Disability and Function Index, which is a more comprehensive measure of disability than the WOMAC and SF-12. Attrition was 32% in the Tai Chi group and 25% in the flexibility group, and only 53% completed at least 75% of the intervention sessions. Disability was not significantly different after 12 weeks of either intervention. The investigators attributed findings to attrition bias, possible similar effects of flexibility exercise on disability, and inadequate intervention dose. The disabilities of the participants also may not have been severe enough to benefit from either intervention because they were selected for preclinical disability that would precede the onset of disability. Day’s study also demonstrates the cost effectiveness of tai chi.