Health Benefits of Tai Chi Part I

Health Benefits of Tai Chi
Part I
Yoon Hang Kim, MD MPH

Tai Chi is an internal Chinese martial art that combines deep breathing and relaxation with slow, gentle, and graceful movements. Tai Chi is designed to develop Qi or biofield energy. In Chinese medicine, activities cultivating Qi (biofield energy) is collectively known as Qi Gong. Qi Gong is the fourth branch of Chinese medicine along with acupuncture, herbs, and Tuina (Chinese medical massage). Therefore, with in the Chinese medical paradigm the health benefit are implicit and have wide social validity. In China, it is a common sight to witness a vast number of people practicing Tai Chi and other forms of Qi Gong in the parks.

Prevention of Falls
Tai Chi movements are unique in that a slow weight-shifting and turning of the hips allowing the practitioners to develop kinesthetic awareness. The movements are slow and continuous allowing the individuals to learn to move most effectively in between the form. By performing slow, continuous, and fluid patterns, the individual becomes aware of the optimal safe postures. It is postulated that such awareness could decrease the incidence of falls.

There are many studies showing Tai Chi to reduce the fall risks. One of the studies was conducted by Dr. Fuzhong Li at Oregon State University on 256 physically inactive, community-dwelling adults aged 70 to 92. Participants were randomized to participate in a three-times-per-week Tai Chi group or to a stretching control group for 6 months.

At the end of the 6-month intervention, significantly fewer falls, lower proportions of fallers , and fewer injurious falls were observed in the Tai Chi group compared with the stretching control group. Authors concluded that a three-times-per-week, 6-month Tai Chi program is effective in decreasing the number of falls, the risk for falling, and the fear of falling, and it improves functional balance and physical performance in physically inactive persons aged 70 years or older.

Fall injury is significant more than one third of adults 65 and older fall each year. Of those who fall, 20% to 30% suffer moderate to severe injuries that make it hard to get around or live alone and increase the chance of early death. Older adults are hospitalized for fall-related injuries five times more often than they are for injuries from other causes. 16 The total direct cost of all fall injuries for people 65 and older in 2000 was slightly more than $19 billion: $0.2 billion ($179 million) for fatal falls, and $19 billion for nonfatal falls. Women suffers more complicated course for falls. 18 In 2000, the costs of both fatal and nonfatal falls were higher for women than for men. Medical costs for women, who made up 58% of older adults in 2000, were two to three times higher than for men.

In conclusion, there is a mounting evidence for the use of Tai Chi to prevent falls.

For Tai Chi lessons visit www.welljourney.com

Dr. John Kim has been studying Tai Chi since 1990's and still continues to learn Tai Chi; he teach Tai Chi through WellJourney.