Tai Chi Exercises For Well-being

Tai chi (??? ??) is an internal Chinese martial art practiced for its defense training, health benefits, and meditation. The term ‘Taiji’ is a Chinese cosmological concept for the flux of yin and yang, and ‘Quan’ means fist. So, etymologically, Taijiquan is a fist system based on the dynamic relationship between polarities. Though originally conceived as a martial art, it is also typically practiced for a variety of other personal reasons: competitive wrestling in the format of pushing hands, demonstration competitions and achieving greater longevity. Author of Siddha Spirituality of Swami Hardas Life System considers tai chi healthy exercises, specifically created for the well-being of ageing people.

Tai chi Meaning (??? ?? ?? ????)

Chinese martial art and system of calisthenics, consisting of sequences of very slow controlled movements.

Tai chi Overview (??? ?? ?? ??????)

Since the earliest widespread promotion of the health benefits of tai chi by Yang Shaohou, Yang Chengfu, Wu Chien-ch‘üan, and Sun Lutang in the early 20th century, it has developed a worldwide following of people, often with little or no interest in martial training, for its benefit to personal health. Medical studies of tai-chi support its effectiveness as an alternative exercise and a form of martial arts therapy. Besides general health benefits and stress management attributed to tai chi training, aspects of traditional Chinese medicine are taught to advanced students in some traditional schools.

Tai chi Study (??? ?? ?? ??????)

The study of tai chi primarily involves three aspects:

Health (?????????)

An unhealthy or otherwise uncomfortable person may 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 human body and mind. For those focused on Tai chi’s martial application, good physical fitness is an important step towards effective self-defense.

Meditation (?????)

The focus and calmness cultivated by the meditative aspect are seen as necessary in maintaining optimum health and in the application of the form as a soft style martial art.

Martial art (????? ???)

The ability to use Tai chi as a form of self-defense in combat is the test of a student’s understanding of the art. It is the study of appropriate change in response to outside forces, the study of yielding and sticking to an incoming attack rather than attempting to meet it with opposing force. The use of martial art is quite challenging and requires a great deal of training.

Tai chi Health benefits (??? ?? ????????? ???)

Meets the needs of different ages (??????? ??? ?? ??????? ?? ???? ???? ??)

As an exercise, it is suitable for people of all ages, especially those under 30 years of age. It essentially stimulates blood circulation, relaxation, and joints while promoting mental relaxation. A large number of clinical studies on specific diseases and health conditions have demonstrated the safety and health benefits of tai chi in physical and mental exercise.

Treats human ailments (???? ????????? ?? ???? ???? ??)

Tai chi has been reported as being useful in treating a number of human ailments and is supported by a number of associations, including the National Parkinson Foundation and Diabetes Australia. However, the medical evidence of effectiveness was lacking and in recent years research has been undertaken to address this. However, a 2017 systematic review found that it decreased the risk of falls in older people.

Chronic medical conditions (?????? ???????? ??????)

A 2011 comprehensive overview of systematic reviews of tai chi recommended to ageing people for its various physical and psychological benefits. There was no conclusive evidence of benefit for any of the other conditions researched, including Parkinson’s disease, diabetes, cancer, and arthritis.

A 2015 systematic review found it could be performed by those with chronic medical conditions such as:

• Chronic obstructive pulmonary disease
• Heart failure
• Osteoarthritis

Improves the quality of life (???? ?? ???????? ??? ????? ???? ??)

It has potential clinical benefits, including improving quality of life, mood and exercising self-efficacy. In the traditional concept, people only pay attention to the function of physical fitness, which can effectively hone people’s spirits, discover people’s psychological quality, and calm people’s psychology.

Sympathetic nervous system (????????? ???????? ?????)

Tai chi has a soothing effect on the sympathetic nervous system (SNS), which is often activated when a person is under stress. Tai chi exercise, like an aerobic exercise, increases hormone and heart rate measurements associated with decreased SNS activity, which could partially explain its connection to a stronger heart and lung. It is also useful for the therapy of fibromyalgia, which combines physical and mental exercises to promote health and happiness.

Tai chi today (?? ?? ??? ??)

In the last twenty years or so, tai chi classes that purely emphasize health have become popular in hospitals, clinics, as well as community and senior centers. This has occurred as the baby boomers generation has aged and the art’s reputation as a low-stress training method for seniors has become better known.

As a result of this popularity, there has been some divergence between those that say they practice tai chi primarily for self-defense, those that practice it for its aesthetic appeal, and those that are more interested in its benefits to physical and mental health. 

Tai chi Training and techniques (??? ?? ?? ????????? ?? ?????)

The core training involves two primary features:

• The first being taolu (solo “forms”), a sequence of movements which emphasize a straight spine, abdominal breathing and a natural range of motion;
• The second being different styles of tuishou (“pushing hands”) for training movement principles of the form with a partner and in a more practical manner.

Solo form (??? ???)

Qigong versus tai chi (??????? ???? ??? ??)

It involves coordinated movement, breath, and awareness used for health, meditation, and martial arts training. While many scholars and practitioners consider tai chi to be a type of qigong, the two are commonly distinguished as separate but closely related practices, with qigong playing an important role in training, and with many movements performed as part of qigong practice. The focus of qigong is typically more on health or meditation than martial applications.

Partnered (????????)

Most aspects of a trainee’s tai chi development are meant to be covered within the partnered practice of tuishou, and so, sanshou (sparring) is not as commonly used as a method of training, but more advanced students sometimes do practice by sanshou. Sanshou is more common in tournaments such as wushu tournaments.

Tai chi for Seniors (?????? ?? ??? ??? ??)

Limited mobility is not a problem when performing these exercises for seniors. Also, it has been found to improve medical conditions that often affect ageing adults.

Every movement of tai chi helps develop energy flow e.g. the tai chi prayer wheel is a cornerstone move that can rejuvenate and renew energy whenever stressed, anxious or tense.

Perfect exercise (??? ???????)

It is associated with a low rate of injury and has a wide range of medical benefits, including:

• Balance control
• Improved fitness
• Better aerobic capacity
• Stronger muscles
• Increased energy
• Reduced inflammation
• Improved mood
• Less depression and anxiety
• Better sleep quality
• Improved immune system
• Weight loss benefits for obese

In one study that looked at the exercise habits of more than 61,000 men in China, researchers found that it is relatively equivalent to walking and jogging for reducing mortality rates.

Improves immune system (?????????? ??????? ??? ?????)

It can even help people control their type 2 diabetes. The researchers found that it lowers blood glucose levels and improves immune system response in people with this type of diabetes. Improving immunity is a great concern for older people during these days of coronavirus or covid-19, specifically affected by diabetes mellitus.

Not difficult to learn (????? ??????? ????)

Tai chi for seniors is not difficult to learn. You don’t need to know a special language, follow certain steps or have specific equipment. Simply wear comfortable clothing and turn on a video to learn some moves. It can be hard to develop new habits when you’re older. Try to set aside a specific time each day to practice.

Begin with 3 minutes (3 ???? ?? ???? ????)

If you can only do 5 minutes at a time, that’s fine. In fact, you should probably start with 3 minutes in that case so that you stick with the 70-percent rule. Once You don’t have to know a lot of moves to benefit. Trying to remember new postures can be challenging for a senior.

If you like to watch a video as a beginner, you may click here.

Tai chi for Youth and Children (???? ?? ?????? ?? ??? ??? ??)

Children are like wet cement. Whatever falls on them makes an impression. The child is mentally free. We are the ones who place limitations on them. Treat him/ her as a champion. Train him/ her as a champion. Eventually, he/ she will be a champion.

T’ai Chi for Children offers healthy solutions to many of the challenges that children face growing up today. T’ai Chi training places great emphasis on healthy character development and ethical conduct.

• Trains mind-body coordination
• Teaches healthy postural habits and overall physical development
• Cultivates self-discipline, self-control, and emotional balance
• Develops mental concentration and the ability to focus
• Builds self-esteem and a sense of pride to always give one’s best effort
• Teaches mutual cooperation rather than competition with others
• Eliminates hyperactivity
• Encourages healthy food habits

 

Reference:

• https://en.wikipedia.org/wiki/Tai_chi
• https://www.shieldmysenior.com/tai-chi-for-seniors/
• https://youtu.be/hIOHGrYCEJ4
• https://www.taichiindia.com/in/classes.html