Benefits with Tai Chi

AmyLeigh Overton-McCoy, PhD, GNP-BC, RNAssociate Director,

Texarkana Regional Center on AgingClinical Director, Wadley Senior Clinic

DefinitionsCardiovascular/aerobic physical activity

requires a constant and rhythmic use of large muscles and increases the resting heart rate by a minimum of 60% for a minimum of 15 minutes three times a week (Hogan, 2005).

Mind–body physical activity is a “form of exercise that combines body movement with mental focus and controlled breathing to improve strength, balance, flexibility, and overall health” (National Cancer Institute, n.d., ¶ 1)

Definitions

Tai Chi --a form of mind–body physical activity emphasizing the alert control of each body movement. These movements are typically conducted in slow motion while maintaining a relaxed and peaceful mind (Chan et al., 2005)

What is TAI CHI?

Ancient Chinese Martial Art

13th Century Taoist Monk Martial techniques of snake and crane

What is TAI CHI CHUAN?

Practiced only in monasteries

17th Century to 1930’s –passed in family

1930’s – taught to Chinese public

1960’s – brought to United States

Tai ChiMind–body physical activity

form of exercise combines body movement with mental

focus controlled breathing improves strength, balance, flexibility,

and overall healthAlert control of each body movementSlow motion

Circular movement, building balance (Ying and Yang)

“Slow kung fu or moving meditation”

Primary purpose – promote health in a relaxed manner without jarring or hurting the body and as a form of self-defense

Any one can benefit, no age limit

Mental and Physical Characteristics of Tai Chi Chuan1. Stillness

-Concentrate your thought-Keep your breathing deep and long-Avoid noisy places to avoid

distraction-Calmness of both mind and body

Mental and Physical Characteristics of Tai Chi Chuan2. Lightness

-Distribution of your body weight-Sensitivity is increased-Walk with the lightness of a cat

3. Slowness-Do the movements slowly-Flow from one technique to another

Mental and Physical Characteristics of Tai Chi Chuan4. Exactness

-Be precise in your technique-Use the correct posture for every

move

Slow movements – emphasis on: posture balance breath

Designed to stimulate the flow of energy in the body

What is the “Flow of Energy”?Nerves

Autonomic Nervous System— is the part of the peripheral nervous system that acts as a control system, functioning largely below the level of consciousness, and controls visceral functions (heart rate, digestion, respiratory rate, salivation, perspiration, pupillary dilation, urination)

Autonomic Nervous SystemSympathetic system

controls the expenditure of energysuch as heart rate acceleration and

adrenaline secretion

Autonomic Nervous SystemParasympathetic system

cholinergicinduce secretionsincrease tonecontractility of

smooth muscleconserve energy

by slowing the heart rate

Tai Chi Medical ResearchTai Chi has been shown to be a beneficial

nonpharmacological intervention for:improved sleep (Irwin, Olmstead, & Motivala,

2008) cholesterol and blood pressure control (Lan et

al., 2008; Tsai et al., 2003; Verhagen et al., 2004)

fall reduction (improves strength, balance, coordination) (Komagata & Newton, 2003; F. Li et al., 2005)

Tai Chi Medical ResearchBalance of the autonomic nervous system (Lu

and Kuo, 2003)

Reduces stress (Irwin, Olmstead, & Motivala, 2008)

Overall well-being (Tsai et al., 2003)

Increases immunity (Irwin, Olmstead, & Motivala, 2008)

Significance of the ProblemTai Chi activities that may have an impact on

cancer patients:Changes occur physically and cognitively Other chronic illnessesMovements may become more difficult May be hindered from participating in aerobic-type

physical activities Can be incorporated in settings that best fit

individual needsTai Chi should be considered as an alternativeNon-pharmacological intervention Evidence-based interventions

Symptom CycleDisease

Tense Muscles

Pain

Stress/Anxiety

Difficulty Emotions

Depression

Shortness of Breath

Fatigue

Santa Fe, New Mexico Tai Chi Classes-- Alternative sentencing

program for young, violent offendersDomestic Violence CasesDrunk DrivingRoad Rage Incidents

12 weeks, twice a week in Courthouse, $180

13 Golden Postures1. Lifting left forearm2. Seven star stance3. Grasping the bird’s tail4. Single whip5. Stationary wave hands in clouds6. Diagonal flying7. Raising arm and stepping up

13 Golden Postures8. White crane spreads its wings9. Brush knee, twist step palm10. Diverting and blocking punch11. Sealing as if closing up12. Leopard and tiger push the mountain13. Opening palms, stepping up to cross hands

Key Principles of Tai Chi Do the practices as best you can.

A relaxing deep breath, moving the body gently, or just doing some self applied massage releases the body’s self healing capacities. Doing the practices as best you can, in a state of relaxation and enthusiasm, is far better than not doing the practices at all.

Tai Chi GuidelinesKeep it simple and have funRelaxPractice Make up your own routineApproach each practice with relaxationRegulate your breathing

Tai ChiTai Chi is executed with the neck, shoulders,

chest, spine, stomach, lower back, buttocks, and groin muscles completely relaxed.

Knees should be slightly bent with the connectedness of the whole body, allowing weight to sink into the quadriceps, which increases the muscular workload.

Body Preparations for Tai ChiErect Head and empty neck.Enlarge chest downward and lift the upper

backSink the shoulders and drop the elbowsRelax the waist and drop the buttocks

Rooting (Lower body is solid and sinks)

Centering (Upper body feels light, goes upward)

Front View Side View

Beginning ExercisesDeep Breathing (abdominal breathing)

Shake the body

Whole body breathing

Chi accordion

Beginning Exercises

Spinal Cord breathing

Flowing

Wave Hands in Clouds

References Broaderick, P., & Blewitt, P. (2006). The life span: Human development for helping

professionals. (2nd ed.). New Jersey: Pearson Merrill Prentice Hall. Chan, A. S., Ho, Y., Cheung, M., Albert, M. S., Chiu, H. F. K., & Lam, L. C. W. (2005)

Association between mind-body and cardiovascular exercises and memory in older adults. Journal of American Geriatrics Society 53. 1754-1760.

Hogan, M. (2005). Physical and cognitive activity and exercise for older adults: A review. International Journal of Aging and Human Development, 60, 95–126. Retrieved April 28, 2006, from PubMed.

Howell, D. C. (2004). Fundamental statistics for the behavioral sciences (5th ed.). Belmont, CA: Thomson Learning.

Irwin, M. R., Olmstead, R., & Motivala, S. J. (2008). Improving sleep quality in older adults with moderate sleep complaints: A randomized controlled trial of Tai Chi Chih. Sleep, 31, 1001–1008.

Komagata, S., & Newton, R. A. (2003). Evidence-based appraisal of the effectiveness of Tai Chi on balance improvement and reduction of falls in older adults. Journal of Gerontology Physical Therapy, 26, 9–16.

Lan, C., Lai, J., Chen, S., & Wong, M. (1998). 12-month Tai Chi training in the elderly: Its effects on health fitness. Medicine & Science in Sports & Exercise, 30, 345–351. Retrieved September 3, 2006, from PubMed.

References Li, F., Harmer, P., Fisher, J., McAulery, E., Chaumeton, N., Eckstrom, E.,

et al. (2005). Tai Chi and fall reduction in older adults: A randomized controlled trial. Journal of Gerontology, 60A, 187–194. Retrieved September 12, 2007, from ProQuest Medical Library.

Lu, W., & Kuo, C. (2003). The effect of Tai Chi on the autonomic nervous modulation in older persons. Medicine & Science in Sports & Exercise, 35, 1972–1976. Retrieved September 12, 2007, from PubMed.

National Cancer Institute. (n.d.). Definition of terms. Retrieved December 2, 2009, from http://www.cancer.gov/dictionary/?CdrID=467850

Tsai, J., Wang, W., Chan, P., Lin, L., Wang, C., Tomlinson, B., et al. (2003). The beneficial effects of Tai Chi Chuan on blood pressure and lipid profile and anxiety status in a randomized controlled trial. The Journal of Alternative and Complementary Medicine, 9, 747–754.

Verhagen, A. P., Immink, M., van der Meulen, A., & Bierma-Zeinstra, S. (2004). The efficacy of Tai Chi Chuan in older adults: A systematic review. Family Practice, 21, 107–113.