Everyone seems to have “heard that T’ai Chi is good for you.” In this month’s blog, I am citing just a little of the information that is currently in world in terms of studies and information that brings out the many benefits of T’ai Chi in terms of balance, strength, confidence that increases the quality of life for T’ai Chi students.
One of the first significant studies on t’ai chi was conducted at Emory University in 1997. This was a controlled study with 200 adults, aged 70 or over, and mostly inactive. At the end of the study it was concluded that the t’ai chi practice was successful in improving confidence (reduction in the fear of falls), and in the actual incidence of falling. After adjusting for variables, the T’ai Chi group’s risk of multiple falls was 47% lower than the control group. The individuals in the study participated in T’ai Chi classes per week for 15 weeks. In addition to the improvement of the falling incidents, it was noted that lower blood pressure following a 12 minute walk was also statistically significant in the T’ai Chi group.
A follow up study in 2003 in Portland, Oregon replicated the findings of the Atlanta Study. This time 256 adults were divided into a control group that used stretching and a second group that participated in T’ai Chi classes three times per week for 6 months. This time, the improvement in the risk for multiple falls was 55%.
Emory University Study
Portland Oregon Study
Osteoporosis is a concern for many women, particularly after menopause. The first controlled study in this area occurred in 2002 by the American Congress of Rehabilitative Medicine. The study matched 17 self-selected T’ai Chi students with over 4 years of practice and 17 matching non-practicing control individuals. The conclusion of this study was that the bone density of the t’ai chi practitioners was 10 – 15% higher than the controls. In 2014, researchers at the University of York conducted a review of 6 studies that included 425 individuals (including the one cited above). The conclusion of the reviewers suggests that t’ai chi may be a viable intervention for maintaining bone density.
Osteoporosis Study
Chronic diseases and their symptoms can also be moderated with the practice of t’ai chi. Studies involving individuals with Parkinson’s Disease and Multiple Sclerosis have shown significant results. A 2012 study with 195 patients who were assigned to groups participating in T’ai Chi, resistance training, or stretching programs. The study groups participated in their activities twice a week for 24 weeks. The T’ai Chi group reported 67% fewer falls than the stretching group, and also reported signifantly few falls even after the program ended.
“These results are clinically significant because they suggest that tai chi, a low-to-moderate impact exercise, may be used, as an add-on to current physical therapies, to address some of the key clinical problems in Parkinson’s disease, such as postural and gait instability,” says Dr. Fuzhong Li, leader of the research team. This low-cost, simple activity could help improve the lives and safety of many patients with mild-to-moderate Parkinson’s disease.
In addition to these studies, many students in my classes report improvements in everything from their own strength and energy to markers for cardiac health in their annual physical examinations. Since T’ai Chi can be fun, and does not require equipment or to be in “great shape” to start, it’s a great exercise to begin at any time or any age. The hardest part? Simply showing up.
For more on the health benefits of T’ai Chi:
www.worldtaichiday.org
One of the first significant studies on t’ai chi was conducted at Emory University in 1997. This was a controlled study with 200 adults, aged 70 or over, and mostly inactive. At the end of the study it was concluded that the t’ai chi practice was successful in improving confidence (reduction in the fear of falls), and in the actual incidence of falling. After adjusting for variables, the T’ai Chi group’s risk of multiple falls was 47% lower than the control group. The individuals in the study participated in T’ai Chi classes per week for 15 weeks. In addition to the improvement of the falling incidents, it was noted that lower blood pressure following a 12 minute walk was also statistically significant in the T’ai Chi group.
A follow up study in 2003 in Portland, Oregon replicated the findings of the Atlanta Study. This time 256 adults were divided into a control group that used stretching and a second group that participated in T’ai Chi classes three times per week for 6 months. This time, the improvement in the risk for multiple falls was 55%.
Emory University Study
Portland Oregon Study
Osteoporosis is a concern for many women, particularly after menopause. The first controlled study in this area occurred in 2002 by the American Congress of Rehabilitative Medicine. The study matched 17 self-selected T’ai Chi students with over 4 years of practice and 17 matching non-practicing control individuals. The conclusion of this study was that the bone density of the t’ai chi practitioners was 10 – 15% higher than the controls. In 2014, researchers at the University of York conducted a review of 6 studies that included 425 individuals (including the one cited above). The conclusion of the reviewers suggests that t’ai chi may be a viable intervention for maintaining bone density.
Osteoporosis Study
Chronic diseases and their symptoms can also be moderated with the practice of t’ai chi. Studies involving individuals with Parkinson’s Disease and Multiple Sclerosis have shown significant results. A 2012 study with 195 patients who were assigned to groups participating in T’ai Chi, resistance training, or stretching programs. The study groups participated in their activities twice a week for 24 weeks. The T’ai Chi group reported 67% fewer falls than the stretching group, and also reported signifantly few falls even after the program ended.
“These results are clinically significant because they suggest that tai chi, a low-to-moderate impact exercise, may be used, as an add-on to current physical therapies, to address some of the key clinical problems in Parkinson’s disease, such as postural and gait instability,” says Dr. Fuzhong Li, leader of the research team. This low-cost, simple activity could help improve the lives and safety of many patients with mild-to-moderate Parkinson’s disease.
In addition to these studies, many students in my classes report improvements in everything from their own strength and energy to markers for cardiac health in their annual physical examinations. Since T’ai Chi can be fun, and does not require equipment or to be in “great shape” to start, it’s a great exercise to begin at any time or any age. The hardest part? Simply showing up.
For more on the health benefits of T’ai Chi:
www.worldtaichiday.org
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