For starters, it can reduce stress and help you to sleep better.
When it
comes to mind-body exercise, you may first think of yoga. However, the
following tai - chi benefits will make you consider swapping, or at least
supplementing, your down dogs for "cloud hands" (stay with us).
Although the
practice been around for centuries, tai- chi has regained momentum as of late.
It makes sense that more people are in search of a gentle workout option that
not only makes you feel physically better, but can help to reduce stress
levels, leaving you more centered and calm.
Read on to learn about the various health benefits tai - chi can provide, as well as tips on how to get started.
Tai chi is a
Chinese martial art that is used as self-defense training as well as moving
meditation, says Nadia Murdock, a mindset and movement expert in New York City.
“The
movements of tai chi are performed in a slow manner accompanied by deep
breathing,” she says. “Each movement flows into the next without pausing,
allowing the body to be in a constant gentle motion.” One example of a movement
is cloud hands, or yun shou, where you move your hands as though they are
moving clouds on a windy day.
This content
is imported from poll. You may be able to find the same content in another
format, or you may be able to find more information, at their web site.
A tai - chi
class will usually begin with a two- to five-minute warm-up meant to loosen up
the muscles and joints, Murdock says. A warm-up often includes head rolls,
shoulders rolls, and reaching for your toes as well as opening exercises, like
hip and ankle circles.
Tai Chi Styles
Yang: This
is the most popular as well as most practiced style in the world today. With
Yang, there are continuous slow, soft, and circular movements in a flowing
form, Murdock says.
Wu: This
form of tai chi requires a square stance with both feet pointing forward.
Chen: This
Northern Chinese martial arts form is characterized by silk reeling, which
helps to coordinate parts of the body with the goal that if one part moves, all
parts move, Murdock says.
Benefits Of Tai Chi
It decreases
stress, anxiety, and depression. Although more research is needed, studies have
shown that meditative exercise such as tai chi can have positive effects when
it comes to psychological well-being.
It may help
you multi-task. Tai chi has been shown to shore up "executive cognitive
function" which includes your ability to multitask, as well as to make
decisions and manage your time.
It improves
flexibility, balance, and agility. While tai chi has a reputation for being
gentle and slow, it's been shown to aid in flexibility and balance in older
adults.
It improves
muscle strength and definition. Tai chi can also help with lower- and
upper-body strength if practiced regularly, according to a study on older
adults.
It promotes
better sleep. Exercise and physical activity in general are known to improve sleep
quality, and tai chi is no exception. One study showed that it can promote
better sleep in both healthy adults and those with chronic conditions.
It
strengthens the immune system. A recent study showed that doing tai chi has a
small effect in increasing immune cells.
It
alleviates pain. Research has shown that twice-weekly tai chi can help with
pain management in those who suffer from conditions such as fibromyalgia,
osteoarthritis, rheumatoid arthritis, and tension headaches.
How To Get Started With Tai Chi
Even though the martial arts aspect of the practice could take a few years to master, tai chi is relatively easy to learn
Comments
Post a Comment