Studies On The Health Benefits Of Tai Chi

Studies on the Health Benefits of Tai Chi By: Charlotte Jones Published in: T’ai Chi: The International Magazine of T’ai Chi Chuan Vol. 30, No. 4 When my teacher, Cheng Jin Cai, asked for volunteers to research the health benefits of Tai Chi, I welcomed the opportunity. I was drawn to Tai Chi nine years ago because my health was less than perfect. I am a two time cancer survivor, have high blood pressure and have to keep an eye on cholesterol and blood sugar levels to keep them in check. I knew Tai Chi made me feel stronger and more relaxed, but I was interested to learn what benefits had been documented in the medical literature. The research tem included King Lam, Barbara Lyle, Jennifer Wong, Tony Yeung, and myself. Together we reviewed over 200 English-language medical journal articles that reported the health benefits of Tai Chi. We looked for measurable benefits like an increase in bone density or a decrease in blood pressure, not simply results that were reported by study participants as “improving self confidence” or “making me feel better.” While the Chinese have recognized the health benefits of Tai Chi Chuan for hundreds of years, the Western medical community has only recently, within the last twenty years or so, conducted scientific research to measure these benefits. Hundreds of medical research papers have been published, but I touch on only a few of them here. (See Bibliography at end.) Tai Chi exercise used to be labeled as “alternative.” However, the wellness and rehabilitative aspects are beginning to be understood and the practice is becoming more mainstream, even being offered successfully as part of corporate wellness programs to reduce stress. Yes, we were biased in our approach because we were looking only for benefits, but we found many! Among the research findings, the practice of Tai Chi Chuan: improves cardiovascular function, lowers blood pressure and cholesterol, improves balance and reduces falls, improves symptoms and is safe for those with arthritis, and slows the rate of osteoporosis. Tai Chi Chuan Improves Cardiovascular Function Heart disease and stroke are the first and third leading causes of death for both men and women in the United States according to the Centers for Disease Control. Over 910,000 Americans die of cardiovascular disease each year. The economic impact of these diseases is staggering, projected to be $403 billion in 2006, including health care costs and lost productivity due to death or disability. By improving cardiovascular function, Tai Chi Chuan could be of enormous function. Aerobic exercise has long been prescribed as a deterrent to cardiovascular disease and studies have shown that Tai Chi Chuan is considered to aerobic, even though it is practiced in slow motion. Aerobic exercise means activity that maintains an increased heart rate and causes the muscles to utilize oxygen to burn fats and glucose. Your heart rate should be 50-75 percent of your maximum heart rate, which is calculated as 220 minus your age in years for an exercise to be considered aerobic of moderate intensity. For example, a 50 year-old would have a maximum heart rate of 170. If that person exercises and maintains a heart rate between