Tai Chi,Aerobic Exercise and its Advantages

There are so many fitness programs available today, the general public is often confused as to which are the best. Consequently, they are the willing guinea pigs of every fitness fad that comes along.

Tai Chi involves three primary subjects:

* Health - An unhealthy or otherwise uncomfortable person will find it difficult to meditate to a state of calmness or to use Tai Chi as a martial art. Tai Chi's health training therefore concentrates on relieving the physical effects of stress on the body and mind.
* Meditation - The focus meditation and subsequent calmness cultivated by the meditative aspect of Tai Chi is seen as necessary to maintain optimum health (in the sense of effectively maintaining stress relief or homeostasis) and in order to use it as a soft style martial art.
* Martial art - The ability to competently use Tai Chi as a martial art is said to be proof that the health and meditation aspects are working according to the dictates of the theory of Tai Chi Chuan.

Advantages of Tai Chi

The majority of the studies included in the systematic review found that tai chi had a wide range of positive benefits on overall health and well-being, from increased muscle strength and flexibility, to lowered blood pressure, to enhanced immune function. A brief synopsis of each category is as follows:

Balance control and falls: Eleven studies, including two randomized, controlled trials, measured postural stability, strength, flexibility, and other aspects crucial to a person's ability to maintain balance.

Cardiovascular and respiratory systems: More than a dozen studies were analyzed, involving patients of various age and several styles of tai chi. Two studies found that elderly patients who practiced tai chi four times a week for one year exhibited enhanced cardiorespiratory function, strength and flexibility compared with a control group.


Endocrine and immune systems: Two studies evaluated the effects of tai chi on immunity and the endocrine system. One study of 98 elderly men found that tai chi could significantly affect endocrine function, particularly activity of the pituitary gland. The second study found that patients who practiced tai chi regularly for four years or more had "significantly higher" numbers of a class of immune cells called T-cells in the blood compared to untrained patients.

Hypertension: Four studies involving more than 400 patients were included in the analysis. The duration of tai chi training lasted from 8 weeks to 3 years; blood pressure, oxygen uptake and heart rate were among the variables measured in each study. One randomized, controlled trial found similar reductions in systolic blood pressure between patients practicing tai chi and those engaging in regular aerobic exercise.

Musculoskeletal conditions: A non-randomized study suggested that tai chi could improve muscle strength and endurance in the knees of elderly individuals, and a fourth study of patients with multiple sclerosis found that subjects who practiced tai chi experienced improvements in vitality, social functioning, mental health, and the ability to carry out certain physical activities.

Other: The three studies in this group examined tai chi's effects on a wide range of disorders. One study showed that older adults practicing classical Yang-style tai chi twice a week for six months were better able to achieve their desired results when performing certain functions. A case-control study of elderly men revealed that those who practiced tai chi for more than 11 years had higher skin blood flow levels and improved blood vessel conductance compared to sedentary men. The final study of 22 young people found that by practicing tai chi, one could significantly reduce the number of nightmares experienced during sleep.