Tai Chi

Benefits and Movements

Because Tai Chi is truly a holistic approach to exercise, the surroundings, music, clothing, and time of day are considered by the Chinese to be of equal importance. The real benefits of Tai Chi exercise are the improvements in the arm and shoulder movements, more flexibility in your legs, an increase in lung capacity and better balance. Tai Chi is generally practiced in the early morning and around sunset in the evening. If at all possible, this is a good way to plan your practice times. Tai Chi is customarily performed outdoors in a park. Your own yard would be an ideal place, weather permitting. If none of those are possible because of the difficulty in getting outside, setting yourself up outdoors with a chair, or if you live in an urban area with a great deal of traffic and noise, consider what is available to you within your own home or apartment. Pick a favorite room, preferably one with a good size window that looks out at a pleasant scene. 

 

To further enhance the mood of your surroundings, you may want to use music to accompany the exercises. If you have a piece of music that you like, use it. Anything that is too fast, has lyrics, or is too heavy on the rhythm will distract you from concentrating on your movements and breath and may lead you to speed up exercises that are meant to be performed slowly and thoughtfully. Remember always to wear loose, comfortable clothing, nothing that binds or constricts you in your movements. Since these exercises within are of the seated variety, the question of footwear is of little importance as long as your shoes don’t pinch your feet. Programs and exercises that are based on traditional movements in the Yang style of Tai Chi Chuan can be found in my first book “Tai Chi in A Chair” that was first published internationally and nationally in 2001 by Fair Winds Press. This was the first book of it’s kind, and includes easy to follow 15 minute routines. Available now at Amazon.Com or Barnes & Noble  Sale Priced at Only $3.99 Kindle or Nook Formats! 

 

By Author/Teacher – Cynthia  W. Quarta

 

Editorial Review

This book is written with clear, concise instructions. It also gives quality background, research, historical data of T’ai Chi.The book outlines the health benefits gained when following a simple fifteen minute seated T’ai Chi exercise program. The exercise regiment contained within these pages can be used by anyone regardless of age or health handicap. Beginners as well as those who participate in daily exercise routines will reap the benefits of involving themselves in an exercise program.

Amazon Customer Review – Wanda Diekhans LCPC

 

The Benefits of Tai Chi

The benefits of Tai Chi exercise could be the ideal pastime for the rest of your life because it helps you maintain your strength, flexibility, and balance. Although tai chi is frequently referred to as “meditation in motion,” it might also be considered “medicine in motion.” The effectiveness of this mind-body technique, which originated in China as a martial art, in treating or preventing a variety of illnesses is becoming more and more clear. And even if your health or physical condition aren’t the best, you can still get started. You walk through a sequence of motions in this low-impact, slow-motion exercise that are named for animal actions or martial arts moves, such as “boxing,” without stopping. Taiji or Tai Chi is often most beneficial if you start before you get a chronic illness or functional restrictions. Tai chi is incredibly safe, and getting started is simple as no special equipment is required. Here are some pointers for accomplishing that: Don’t let the language intimidate you. The major branches of tai chi are named after the individuals who created the collections of movements known as forms, including Yang, Wu, and Cheng. Some programs place more emphasis on the martial arts component of tai chi than on its therapeutic and stress-relieving benefits. Long movement sequences are taught in certain styles, while shorter sequences and a stronger emphasis on breathing and meditation are found in others.

 

This low-impact exercise could be the ideal pastime for the rest of your life because it can help you maintain your strength, flexibility, and balance. Although tai chi is frequently referred to as “meditation in motion,” it might also be considered “medicine in motion.” The effectiveness of this mind-body technique, which originated in China as a martial art, in treating or preventing a variety of illnesses is becoming more and more clear. And even if your health or physical condition aren’t the best, you can still get started. You walk through a sequence of motions in this low-impact, slow-motion exercise that are named for animal actions or martial arts moves, such as “boxing,” without stopping.

 

The Movements of Tai Chi

The subtle movements of Tai Chi addresses the essential elements of fitness, including muscle strength, flexibility, balance, and, to a lesser extent, cardiovascular training, despite being slow and gentle and not leaving you out of breath. These are some examples of the proof:  Both lower body and upper body strength can be increased with tai chi. Tai chi can be compared to weight training and brisk walking when regularly performed. Although not using weights or resistance bands, the unsupported arm exercise used in tai chi helps to build upper body strength. Tai chi works the muscles in the back and abdomen as well as the lower and upper extremities. Tai chi helps increase strength and flexibility in the upper and lower body. Tai chi decreases stress and enhances balance, according to certain research.

 

Age related reductions in proprioception, the capacity to perceive one’s body’s position in space, have been seen. This sensation, which is controlled by stretch receptors in the muscles and ligaments and sensory neurons in the inner ear, is improved by tai chi. Tai chi also strengthens and increases the flexibility of the muscles, which makes it simpler to recover from a fall. According to certain research, tai chi training can help lessen the fear of falling, which can decrease your risk of falling. Tai chi can provide some cardio advantages, depending on the pace and size of the movements. You could also require something more aerobic if your doctor recommends a cardiac exercise that raises your heart rate more than tai chi can. 

One of the more well-liked ways for seniors to move and remain flexible is through seated tai chi. The low-impact techniques taught in this mild kind of exercise are therefore advantageous for both active seniors and those who are new to fitness. Tai chi, also referred to as slow-motion exercise, promotes slow, deliberate body motions coupled with deep breathing. This combination enables seniors to pay attention and deal with whatever discomfort they may be experiencing by focusing on how their body moves. According to a small 2018 study, seniors with mild cognitive impairment who practice tai chi report an improvement in their cognition. This is encouraging news for senior citizens who want to enhance their body functioning and memory.

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