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Tai Chi: Ancient Chinese Secret to Health and Well-being

By Jane Shiyen Chou

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With all eyes turned to the Beijing Olympics, new attention is being brought to all things Chinese, including the ancient martial art of tai chi chuan. Once a secret fighting technique taught only to trusted disciples, tai chi is now practiced for its many health benefits by people all over the world. In fact, last April’s 10^th annual World Tai Chi and Qigong Day was celebrated in 65 countries, ranging from Argentina to Zimbabwe, Portugal to New Zealand, Israel to Russia, plus all 50 U.S. states.

A Different Way to Exercise
To the casual observer, tai chi looks like a slow-motion dance with a graceful, floating quality that makes it appear effortless. Hard to believe then that it could be called exercise at all. And yet, studies have linked tai chi to a multitude of health benefits, such as:

• Improved cardiovascular fitness, including lowered blood pressure and cholesterol
  
• Increased muscle strength and bone density (which helps prevent osteoporosis)
  
• Improved balance and coordination
  
• Stronger immune system
  
• Reduced stress, anxiety and depression
  
• Relief from arthritis, headaches and chronic pain

How is this possible? “When people think of a workout, they think of increasing their heart rate, getting all sweated up and gasping for breath,” says Robert Chuckrow, a tai chi master in Westchester, N.Y., and author of Tai Chi Dynamics (YMAA Publication Center). “All those things are good (as long as they’re done within your body’s limits), but tai chi accomplishes the same results in a different way.” Instead of forcing your body, as most exercises do, tai chi “utilizes natural, relaxed movement to open up your body and release muscular holds,” explains Chuckrow. As a result, “blood and oxygen circulate more freely,” providing many of the same benefits as aerobic exercise without all the huffing and puffing.

In addition to the physical benefits, Dr. Paul Lam believes “the benefits to the mind are even more important.” Dr. Lam, a family physician and tai chi master in Sydney, Australia, explains: “Tai chi helps people become more positive, have better self-esteem and live a happier life.” This is important, he says, because research shows that having a positive outlook can have a profound effect on your overall health and well-being, including speeding recovery from surgery, improving survival rates in cancer patients and reducing the risk of heart disease.

The Tai Chi Experience
At the heart of tai chi chuan is the “form” -- the intricate sequence of six to 100+ movements that make up the slow-motion dance of tai chi. The key ingredients of a tai chi form include:

Slow, circular motion Unlike most Western exercises, tai chi movements are slow and circular -- your waist is always turning from left to right, right to left; and your arms and hands rotate in graceful arcs around your body. This unique motion “loosens and relaxes your joints and muscles, and pumps lubricating fluid to your joints, which keeps them healthy,” explains tai chi master Tzyann Hsu, chief instructor of the Brooklyn Kung Fu and Tai Chi Academy in New York. “It also sends energy throughout your body and provides an internal massage for your organs that is very beneficial for your health.”

Strength training The tai chi form is performed in a lowered stance, with knees bent. If you’ve ever done leg squats before, you know what a tremendous workout they provide for your legs. Now imagine doing a mild leg squat and sustaining that for 10, 20, 30 minutes as you practice tai chi. In addition to strengthening leg muscles, this type of weight-bearing exercise helps build bones, reducing your risk of osteoporosis later in life, notes Dr. Lam. By bending your knees a little more or a little less, you can modify the form to suit your health and fitness level.

Balance Tai chi requires you to focus on where your weight is balanced, and to shift that weight from one leg to the other in a smooth, controlled manner. Most forms also include a few kicks and one-legged stances, which further hone your balancing skills. Studies have shown that older adults who practice tai chi have better balance and are less prone to falls than their counterparts who do not practice tai chi, notes Dr. Lam.

Relaxation While your waist and legs get a workout (from the waist turns and bent-knee stance), your upper body should be soft and relaxed. “Stress tends to rise to the upper body, resulting in [muscle] tension in the neck and shoulders,” says Hsu. “When you do tai chi, you relax the upper body and sink everything down.”

Focus and concentration “A lot of exercises don’t pay attention to the mental aspect,” notes Chuckrow. “Most people work out while reading, watching TV or [listening to music while] wearing ear phones.” It’s as if exercise is a boring chore that requires a distraction so you can get through it. “With tai chi, your mind is totally involved [in what you’re doing],” says Chuckrow. The result: improved focus and concentration, as well as increased coordination and body awareness.

Deep breathing All tai chi movements are accompanied by deep breathing, which helps calm your mind, release muscle tension and relieve stress. “When done properly, tai chi becomes a form a moving meditation,” says Hsu. “After you do it, you feel very good. Your body is relaxed and refreshed, your mind is clear and focused, ready to face the world.”

How to Get Started
Perhaps the best thing about tai chi is that “it’s universal,” says Hsu. Tai chi practitioners span all ages and fitness levels, from young uberathletes to older adults with chronic health problems and everyone in between.

You'll find tai chi classes at independent tai chi and martial arts schools, community centers, health clubs, public parks and local schools. Ask if you can observe a class, which most teachers will allow free of charge. You will find that some classes have younger, more vigorous students; others are geared toward older adults; some are informal; while others observe traditional martial arts protocols, such as bowing and wearing a uniform. If you’re not quite ready for a class, try a DVD, such as the “Tai Chi for Health” series, created by Dr. Lam and his team of specialists.

Finally, give yourself time. “Because tai chi is so different from Western exercises, it can be difficult [for some Westerners] to get used to,” says Dr. Lam. “When you start, it’s common to feel clumsy. It may seem hard. But it looks so easy that you ask, ‘How come I can’t do it?’ Be patient with yourself. Our studies have found that after three to six months, most people become addicted to tai chi. If you give up too soon, you could miss out on one of the best things in your life.”

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