Tai Chi
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Tai Chi, also referred to as Tai Chi Chuan, is one component of traditional Chinese medicine that has become popular in the US. It’s a gentle exercise that uses specific postures performed very slowly to promote a meditative state and improve balance and posture. The practice of Tai Chi can be beneficial to both patients and caregivers.
Studies of Tai Chi in the US found improved flexibility in older people with arthritis and a reduction of the risk of falls in older people by promoting postural stability. It also may help with mild depression and fatigue. It is believed to have developed in 12th-century China, evolving into many styles. A related but very different practice is called Qi Gong, which is used in China for therapeutic purposes, using specific movements to treat a variety of ailments.
The modern practice of Tai Chi usually includes sequences of slow movements coordinated with rhythmic breathing and focused mental attention. Forms or poses may last many minutes, but do not require the flexibility and strength that yoga requires. The combination of slow movement, breathing and mental focus promotes a calm, alert mind and body. Tai Chi is thought to promote the balanced flow of life energy called Chi or qi, the same energy that is facilitated by acupuncture. The practice of Tai Chi breathing exercises promotes a meditative state, which reduces stress and appears to provide cardiovascular benefits such as a lowered heart rate and blood pressure. It can be practiced daily, although once per week is adequate to maintain improvement and to benefit overall.
It also has shown promise as a help for cancer survivors to recover stamina after cancer treatment. One study compared the efficacy of Tai Chi with a support group for improving quality of life and self-esteem among breast cancer survivors. A group of 21 women who had completed breast cancer treatment within the last 30 months was randomized to receive 12 weeks of Tai Chi or to join a support group. Participants in both groups met three times a week for 60 minutes. Quality of life and self-esteem were assessed before the study, at 6 weeks, and at 12 weeks. The Tai Chi group demonstrated significant improvements in quality of life and self-esteem, while the support group reported declines in both.
There are Tai Chi classes in many metropolitan areas. Some public parks have free Tai Chi practice groups with volunteer instructors/leaders. There are videotapes, DVDs and books that can be followed at home.