You’ve likely heard of the ancient art of Tai Chi at some point, or maybe you’ve laughed as it was made fun of in a popular TV show or movie. Either way, it’s fair to say that Tai Chi is one of the most misunderstood forms of practicing mindfulness and exercise.
The truth is, Tai Chi actually has many health benefits which can positively transform your life. Keep reading as we evaluate the many ways Tai Chi can improve your physical health and why you should incorporate it into your life.
Health Benefits of Tai Chi
When it comes to physical fitness, Tai Chi is an impact exercise that offers a multitude of benefits that can enhance our overall well-being in several different ways.
Enhanced Balance
Tai Chi places a strong emphasis on balance and stability. The slow, controlled movements performed while maintaining a centered posture help to improve balance.
As you age, you’ll find yourself becoming less stable as you move, and you may begin to lose your balance more easily. Tai Chi is a way to combat that which won’t put an excessive amount of pressure on your aging joints.
By focusing on shifting weight and maintaining proper alignment, Tai Chi helps to strengthen the muscles responsible for balance, reducing the risk of falls and improving overall stability. This is vitally important as we age as those in the older age groups become increasingly more likely to suffer a fall with each year that passes.
One study in particular found that Tai Chi alone reduced the risk of falling for a large proportion of the test group of 79,000 older adults. This benefit was especially perceived in older adults who suffered from Parkinson’s disease.
Improved Strength
But the Tai Chi benefits don’t end with improved balance because while you are performing a series of flowing, slow, controlled movements, you will also be using your core muscles, which helps to engage and strengthen them.
When you age, you will begin to spend more time being sedentary. This is normal–it becomes harder to stay active as you begin to feel all the aches and pains in your bones and joints.
Tai Chi works to keep your muscles strong when you can no longer exercise as you once could. As you gradually progress in your practice of Tai Chi exercises, you will notice an increase in muscle strength and tone, contributing to improved overall physical strength.
Chronic Pain Reduction
There are many diseases that can cause chronic pain in the body. The most common are fibromyalgia and osteoarthritis, both of which affect the senior sector of society more than almost any other.
In one study performed in 2013, it was found that seniors who completed at least 12 weeks of Tai Chi experienced less pain and stiffness than the control group, which performed little or no exercise. It was also shown to provide mild pain relief even in those who didn’t experience less joint stiffness as a result of Tai Chi.
Increased Flexibility
The same gentle and fluid movements of Tai Chi, which help to improve strength, also help to improve flexibility and joint range of motion.
The slow and deliberate stretches involved in Tai Chi help to lengthen and loosen muscles, promoting greater flexibility and reducing the risk of muscle strain or injury. With regular practice, you will notice increased suppleness and ease of movement in your joints and muscles.
Cardiovascular Health
Even though Tai Chi is not an aerobic exercise, it still offers cardiovascular benefits. The continuous, flowing movements of Tai Chi can gently elevate your heart rate, stimulating blood circulation and enhancing cardiovascular health.
Regular practice of Tai Chi has been associated with lower blood pressure, reduced cholesterol levels, and improved cardiovascular endurance, which is critical as you age.
Additionally, in one study that featured older adults who had recently suffered a heart attack, Tai Chi was shown to improve the oxygen in the bloodstream, helping these adults breathe easier, lower their blood pressure, and reduce their chances of experiencing further cardiac events.
As with any exercise, It’s important to note that the physical benefits of Tai Chi are best achieved through consistent practice. By incorporating Tai Chi into your regular routine, even for a few minutes each day, you can gradually experience these improvements in strength, flexibility, balance, and cardiovascular health.
Whether you are a beginner or have prior experience, Tai Chi offers a gentle yet effective way to enhance your physical fitness and overall well-being.
The Mental and Emotional Benefits of Tai Chi
When it comes to holistic well-being, Tai Chi not only provides physical benefits but also offers a wealth of mental and emotional advantages. With its focus on mindfulness, deep breathing, and gentle movements, Tai Chi promotes mental clarity, emotional balance, and stress reduction.
Stress Reduction
Tai Chi serves as a powerful tool for managing stress. By engaging in slow, rhythmic movements and focusing on the present moment, Tai Chi helps to quiet the mind and promote relaxation.
Regular practice of Tai Chi has been associated with decreased levels of stress hormones, such as cortisol, and an overall sense of calm and tranquility. This stress-reducing effect can have a profound impact on mental well-being, improving resilience and coping abilities.
It is also worth mentioning that for those who suffer from an auto-immune condition like psoriasis or rheumatoid arthritis, stress reduction is a major factor when it comes to reducing the damage to your body done by your disease. Therefore, an activity like Tai Chi could be monumental in improving the quality of your everyday life.
Enhanced Cognitive Function
Tai Chi is often referred to as a “moving meditation” due to its emphasis on mindfulness and focused attention. The combination of mindful movement, deep breathing, and mental engagement in Tai Chi practice can enhance cognitive function.
Studies have shown that regular Tai Chi practice may improve attention, concentration, and memory, benefiting overall cognitive health.
So, if you find yourself struggling to remember everyday tasks, it might be time to try some tai chi exercises.
Mental Health
Maintaining good mental health becomes difficult in your later years. Not only do you no longer have the full agenda you may have had before, but you also probably spend increasing amounts of time indoors and alone.
While this may seem like the easier way to age, it can damage your mental health drastically, which can shorten your lifespan. Tai Chi boosts mental health by keeping you active, and if you join a class, it can also help to keep you social.
Not to mention, it also reduces stress (as we mentioned above), which can do wonders for your mental health! Plus, for those suffering from a disease, Tai Chi helps with many of the symptoms, which can also help you feel better and mentally stronger to conquer the days ahead!
Emotional Balance
Tai Chi promotes emotional balance and resilience by cultivating a sense of inner calm and self-awareness. The rhythmic and graceful movements, coupled with deep breathing, help to regulate emotions and reduce anxiety.
Tai Chi encourages practitioners to observe their thoughts and emotions without judgment, fostering a greater sense of emotional stability and well-being.
Improved Mood
Engaging in regular Tai Chi practice can have a positive impact on mood. The mind-body connection and focus on breathwork during Tai Chi help to release endorphins, the body’s natural mood-enhancing chemicals. This can result in an uplifted mood, decreased feelings of depression, and increased overall happiness.
Improved Mindfulness and Mind-Body Connection
Tai Chi incorporates mindfulness practices, allowing practitioners to be fully present in the moment and develop a deep connection between the mind and body.
The integration of movement, breath, and mental focus in Tai Chi helps to cultivate a heightened sense of body awareness and a stronger mind-body connection. This mindfulness aspect of Tai Chi promotes self-awareness, self-acceptance, and a greater sense of overall well-being.
Improved Sleep
Sleep can be evasive as we age, and seniors are no exception. Oftentimes, you will find yourself roaming around at all hours of the night, only to fall asleep in your favorite chair the next afternoon.
Tai Chi has shown in studies to help improve sleep by calming the mind and helping your body enter a more deep, restful sleep each night. So, if you find yourself struggling to sleep at night, it might be time to try a little Tai Chi.
Improved Immunity
You’ve probably heard that as you age, your immunity begins to decrease, and this isn’t a wives’ tale–it’s absolutely true. While you can try to fix this by popping an extra multivitamin, know too that Tai Chi is one way to help boost your immune system.
One of the major reasons your immune system declines is due to stress and lack of sleep. Since Tai Chi helps reduce stress and improve your sleep, it also serves as a natural immune boost. In some studies, it was even found that those who practiced Tai Chi had immune function two times as strong as the control group.
Tai Chi for Seniors
As you age, it becomes increasingly difficult to exercise on a regular basis. Whether you have arthritis or difficulty balancing, you likely struggle to find a physical activity that you enjoy.
The good news is, that Tai Chi is accessible to almost every age group. As long as you can stand and hold out your arms, there are many Tai Chi poses that you can enjoy. Even if you can’t perform them perfectly at first, with time and patience, you will gain strength, and soon, you will be able to do Tai Chi like a pro!
It can be scary to start a new activity as a senior, but Tai Chi exercises truly are for anyone at any point in their life.
Keep in mind that there are different types of Tai Chi, so it can be helpful to watch some videos before you dive into it. It can also be helpful to discuss with a professional what you want to get from Tai Chi so they can direct you to the right type of Tai Chi for your lifestyle.
Starting Tai Chi as a Senior
Tai Chi is best practiced with someone who can guide you through the poses. You can search online for local Tai Chi classes in your area, or you can check out some Youtube Tai Chi videos. Most YMCAs or other fitness centers offer some form of Tai Chi classes on a weekly basis.
Additionally, many 55+ communities also have fitness centers that offer Tai Chi classes or events where a local instructor will come to teach Tai Chi. If yours doesn’t, it might be worth it to bring up the topic in your next community meeting!
It’s important to remember as you look to find a teacher or class that is specifically for seniors. The instructor will be able to better guide your motions based on the capabilities of your body. This is especially true with YouTube videos, and you should avoid watching videos that aren’t designed for seniors.
Remember, Tai Chi is a physical activity, and it is possible you could fall or injure yourself. If you have questions about your abilities, ensure you speak with a medical provider before starting Tai Chi classes.
Final Thoughts About Tai Chi for Seniors
Overall, Tai Chi offers a multitude of mental and emotional benefits that contribute to overall well-being. By practicing Tai Chi regularly, individuals, especially those in their later years, can experience reduced stress levels, improved cognitive function, enhanced emotional balance, and a greater sense of mindfulness.
Whether you are seeking stress relief, emotional stability, or cognitive enhancement, Tai Chi provides a holistic approach to nurturing mental and emotional well-being. So take the time to research Tai Chi class options near you today!
Has Tai Chi made a difference in your life? Drop us a comment below and tell us all about your Tai Chi journey! We love to hear from our readers!
