Showing posts with label Physical exercise. Show all posts
Showing posts with label Physical exercise. Show all posts
Define TaiChi
Tai Chi is an ancient Chinese system, translated as the ‘Supreme Ultimate Force’. It is basically a physical exercise of slowly flowing movements that focuses the mind, while conditioning the body. It is said about it that one who practices Tai Chi for 20 minutes a day dissipates stress and reduces stress-related debilities, increases stamina, and strengthens the body and will.
Western sciences are also recognizing its health benefits. Number of Tai Chi classes and program has been set up in almost all-important cities of United States. To locate a class in your community, just contact your local senior center, YMCA or YWCA, health club or wellness center. In this program, you perform a defined series of postures or movements in a slow, graceful manner. Each movement or posture flows into the next without pausing. That is why it is also sometimes called as ‘meditation in motion’.
If a person is trying to improve his general health, he may find Tai Chi very helpful. It is generally safe for people of all ages and levels of fitness. This program is most likely to suit older peoples as compared to yoga or other physical exercises as the movements involved in this program are low impact and put minimal stress on your muscles and joints.
Tai chi is beneficial to both physical and mental health irrespective of your age. Below are some of its benefits:
* It reduces stress and gives you a peaceful mind
* It increases flexibility and improves muscle strength and definition
* It also increases energy, stamina and agility
* It increases the feelings of well-being
* It helps in reducing anxiety and depression
* It also helps in maintaining balance and coordination
* It improves sleep quality
* It slows down the bone loss in women following menopause
* It also helps in reducing high blood pressure
* It improves cardiovascular fitness
* It relieves from chronic muscular pain
* It also improves the working of internal organs
* It helps in better breathing
* It results in more strength and stamina
* It also improves the ability to deal with difficult situations
Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.
Copyright © Nick Mutt, All Rights Reserved. Nick Mutt is an active writer on alternative health and has published many ebooks on natural health. If you want to use this article on your website or in your ezine, make all the urls (links) active.
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How To Benefit To Your Health With Tai Chi
Tai Chi Chuan or Tai Chi for short is best known these days for its health benefits but its origin is as a form of martial art. This may be hard to reconcile with the gentle routines and dance like movements followed by its practitioners. It is an "Internal Martial art" - one that concentrates on building inner strength as opposed to demonstration of external brute force.
It operates on 4 levels - Physical, intellectual, spiritual and as a form of combat.
As a physical exercise the movements or forms involve a surprisingly large range of joint rotations and therefore promote flexibility and help improve metabolism, circulation and cardiovascular health.
On an intellectual level it involves relaxation and focus - awareness of your body, its posture, balance and co-ordination. It works on principles of qi (pronounced as chee). Qi assumes the existence of channels of bio energy - it is a life force that governs our being. This is by no means a concept unique to Tai Chi and is equivalent to the Yoga concept of "Prana".
Proponents of it believe that this life energy is transported throughout the body through 12 main meridians and 8 secondary meridians. As long as qi continues to flow uninterrupted through these invisible channels (meridians) the body remains strong and healthy. However, when passage of the qi is blocked by bad posture, inactivity, injury or other factors that's when problems set in.
You can see that there's practical value in learning more about tai chi. Can you think of ways to apply what's been covered so far?
Breathing techniques are an integral part of this process of distributing qi. Every movement involves collecting storing and distributing energy. Inhaling stores energy while exhaling delivers energy. Breathing is matched with appropriate movements. For instance when hands move apart in an opening movement or you step forward this is accompanied by inhalation and storing of energy while punching or when hands come together this coincides with exhalation and distribution of energy.
It teaches its students to breathe abdominally - to let the breath or qi sink to the "Tan Tien" i.e. the area below the navel. This gives the body a sense of strength and stability.
The spiritual aspect of it is also closely tied in with breathing techniques. A proficient practitioner of Tai Chi will no longer have to consciously control his breathing and match it with the movements of his body. Appropriate breathing will after some practice become second nature -a spiritual experience of communing with nature.
Hard as it may be to imagine, Tai Chi movements were intended as a means of combat and the movements or forms as they are called are geared to dislocate joints and cause internal bleeding in opponents. If Tai Chi were used as a dance routine then the benefits derived from it would be limited. To derive the maximum benefit from Tai Chi it should be approached as a martial art. Thereby deriving the attendant benefits of internal toughness and strength.
Although it is believed it was first practiced in China in the 1820's recent studies have shown that significant health benefits can still be derived from it. These include better balance and co-ordination (Of special importance to elderly people as this reduces falls and associated injuries), lowering of blood pressure and stress levels, strengthening of muscles and joints and improved cardiovascular health.
Given these benefits and its adaptability to suit many individual circumstances it obviously has much to offer the health conscious individual in the 21st century.
Now might be a good time to write down the main points covered above. The act of putting it down on paper will help you remember what's important about these old techniques.
Article Source: http://www.articlenorth.com
Michael Hehn writes articles about various topics. Find out what he has to say about yoga at Yoga
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Doing Tai Chi or Yoga to Ease Back Pain
| People with back problems face challenges of finding really efficient solutions to their problem. Most Western countries and their medical sciences rely mainly on anti-inflammatory medications or pain relievers to relieve back pain. While many people look for alternative methods to relieve back pain. Thus, we will take a look at some other available options for strengthening back muscles while diminishing back pain. Physical exercises are worth while trying. However, due to the great variety of available options, one may have difficulties selecting the right form of exercise. Aerobics, for instance, may have too high impact for people with back problems, while isometrics are known for causing certain joint problems as well. Then there are calisthenics. One may find them good for muscle training. Though, you should be aware that calisthenics training has impact only on certain muscle groups, selectively. Keeping in mind the above mentioned information, what options are we left to? We can try out Tai Chi or Yoga. Even though Tai Chi is a kind of martial art, it is efficient in relieving back pain. It was designed for enhancing body's resilience, improving flexibility, keeping one's weight in check and helping out through the injury recovering process. One of the reasons why Tai Chi is so effective is that it is based on slow arm, leg and upper body movements. A person has to move slowly using deep breathing technique as the aid in the healing process. Another one of Tai Chi advantages is that people in pain or those who go through their recovery process, can still resort to it. Tai Chi does not overstress the body. Moreover, Tai Chi, through its exercises helps people to work on better posture. It is well known that proper posture goes along with the healthy back. Unlike Tai Chi, Yoga which takes its origins in Hindu teachings was designed to help people in restoring both their bodies and minds. Through Yoga exercises one may strengthen back muscles, improve posture and bring vertebral column into line. Yoga practitioners believe that through learning the ways of your body, in our case it is one's back, you may be able to gain a better understanding of your physical problems and find ways for fixing them before they give you more trouble. Each and every one of the numerous Yoga positions is designed for attaining specific results. They are meant for strengthening, stretching or diminishing tension in the back area. They can also increase the blood flow, which is very positive for muscles. Another benefit of resorting to Yoga exercises is that they help in stretching your spine. Stretching is taking the pressure off the vertebrae, alleviating the compression. Such exercises will greatly reduce the back pain. The affordability of Tai Chi and Yoga exercises makes them even more attractive. Both of these techniques are good for healing and recovering process and for sustaining your body's overall health shape. They are non-invasive and do not involve any medication or drug treatments. After your back pain is gone, either of them can remain useful for keeping up of your physical wellbeing. |
| Author Resource:- Scott Meyers is a staff writer for Its Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Back Pain . |
| Article From New Ezine Articles |
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Tai Chi And The Elderly
Many studies have been conducted to assess the effects of Tai Chi on metabolism and cardiorespiratory response, mental control, prevention of falls in the elderly and immune capacity. The measures taken in these studies include metabolic rate, heart rate, ventilation, maximal oxygen uptake, blood pressure, immune capacity, and number of falls. The results show that Tai Chi can be classified as moderate exercise, because it does not demand more than 55% of maximal oxygen uptake. After comparing the results of studies, these experts suggest Tai Chi exercise is beneficial to cardiorespiratory function, immune capacity, mental control, flexibility, and balance control. It also helps to improve muscle strength, leading to a reduced risk of falls in the elderly.
As stated earlier, practicing martial arts can increase strength, balance, coordination, and flexibility. Inevitably, these physical properties dissipate with age. With decreasing physical ability, the elderly are susceptible to extreme injury and death due to falling. Falls are reported to be a leading cause of accidental death of the elderly.
While it is apparent that martial arts are good for health, it turns out they can also strengthen your immune system. We all know that the virus which leads to some sort of disease does not completely go away after recovery but remains dormant in nervous tissue. With age comes a weakened immune system. As one gets older, the virus is more likely to come back. Practicing Tai Chi can improve the immune system. Many studies suggest that the elderly individuals that take part in the Tai Chi program are more likely to resist the virus.
Proven benefits of Tai Chi training for the elderly include: increased strength, endurance, flexibility, balance, and prevention of osteoporosis. Improvement in any of these areas leads to a decreased risk of harmful falls. Martial arts are a safe and effective way to protect against disease and reduce the negative effects of aging.
Click to find more about Tai Chi Training Guide
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Tai Chi Uplifts External and Internal Systems
What is an external system? What is an internal system? The answer lies beyond its difference.
Tai Chi is a form of exercise that incorporates between the inner and outer aspect of a human being. When one says that is affects the external system, it means that Tai Chi settles within the depths of a human’s body strength. One that exhibits efforts and movements and is equated with the aspects of his or her environment. The external system involves how the body initiates movement and react to how outside factors is expressed.
While the internal system, as opposed to the latter, means that the mind’s conscious directions and the spirit’s way of rejuvenating itself, as it performs, can affect the entire body. It affects the body’s way of interacting with its environment.
Even though these two aspects may differ with the way they interact, there is purpose. When the body’s external systems can no longer define the solution, the internal systems come in. Through Tai Chi, both systems are equal.
One unique factor that can be noted about an internal system is that once the mind develops and directs energy, it circulates within the body even if it seems almost impossible. This is one key factor to acquire energy from within without producing intense feelings, eliminating nervousness, and promoting tranquility without experiencing lethargic reactions. Unlike the external systems, which require perspiration in order to work, using the mind as a tool to is very effective in terms of body relaxation and meditation. Exercising using the mind require complete concentration and needs sustained attention.
This is where Tai Chi comes in. Combining the two most essential aspects of a person’s human form can increase a person’s resistance to possibilities of breaking down. There are several types of exercises that can relieve tension and stress. However, these exercises are only concerned with the temporary view. It can’t promise relief in an everlasting manner. Re-accumulation of stress and tension can still be possible through repetition of routines made daily intended to target a person’s emotional, mental and physical patterns.
But if Tai Chi is managed in a person’s life, it will not only teach that person how to conquer the stressors in his life but also manage to maintain the positive aura without moving a muscle. Increasing one’s awareness of Tai Chi can reorient the mind, body and emotions to stay healthy and respond to stress in a proper way without inhibiting signs of anxiety or tension.
Many of those who admire Tai Chi appreciate it in every respect. As one advances in time, he will notice that the results of Tai Chi is indispensable compared to exercises that needs further retaining. Tai Chi can be done even in the absence of equipments. All you need to be equipped with is a steady heart and a decisive mind.
In the continuous fight against the different ailments of the body, it is important that people recognize Tai Chi’s valuable contribution. Different parts of the body are developed. For example, breathing is enhanced because oxygen can freely move about through the help of Tai Chi’s principles.
Not only is the pattern improved but it is clearly visible to the one practicing the art that Tai Chi is a very effective way for the external and internal systems to communicate as one and work as one.
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Young and Healthy Forever? Try Tai-Chi
Researchers compared the results from two groups of people with ages over seventy years old: one group that had for three months Tai-Chi exercises three times per week, and another group that didn`t followed a Tai-Chi workout at all. The experts concluded that the participants who had Tai-Chi exercises showed a remarkable increase of knees resistance, muscle strength, mobility, flexibility, and body balance.
The muscular mass is reducing with up to two percent per year after the age of sixty-five, according to another American study. In order to avoid this unwanted effect of the aging process, you may consider following Tai-Chi workouts.
Tai-Chi promotes a balanced lifestyle, is based on breath techniques, and you may keep your lungs healthy, especially if you have a stressful life or you`re a smoker.
Tai-Chi may also reduce the risk to suffer from cardiovascular diseases. This type of workout may be also efficient in case of people who cannot concentrate enough, or suffer from memory loss.
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Tai Chi for Health and for Science
Health
Tai Chi is a Chinese tradition carried down from generation to generation that is done by slow flowing moves and balance shifting that strengthens the legs. While doing so, it conditions the ligaments and tendons of the knees, hips and ankles. It will increase the range of a person’s motion and make him or her more resilient and decrease the tendencies to be prone to pain and muscle spasms.
This shift in constant weight trains the body to balance and be more aware of its own status. It will lead to a more confident smoothness of movement that is practiced in the form and can be incorporated with everyday living. Tai Chi, through its physical exercises will readily focus the mind and condition the body. To practice Tai Chi for 15 to 20 minutes will dissipate stress and reduce any stress-related factors that will help increase stamina and strengthen the will and body.
People in the medical field recognize the advantages of practicing Tai Chi. Some of the benefits that were said – reduce risk of hypertension, increase oxygen intake and utilization that can lead to a more efficient breathing, strengthens the cardiovascular stamina, increase strength of joints and range of motion, the legs and knee are more powerful, and flexibility is increased. Stress hormones are reduced; making immunity improved and will heighten states of your mood.
Science
Science has discovered more benefits derived from being engaged in Tai Chi. By studying the smallest living organism inside our body, it is concluded that Tai Chi works through atoms and molecules inside and out. It has become a major exploration to research on what Tai Chi can and cannot do to our body.
Tai Chi conditions the different parts of the body. It cultivates a certain energy that travels through the sleeves of every muscle and nerve and those that come in between like films that are responsible for supporting and separating the different organs. Tai Chi reduces every cross-linking chemical that can contribute for cells to rust that may result to malfunctioning or strictly dying.
Aside from that, Tai Chi serves as a communicating factor for the relationship of organs to be more intimate. If Tai Chi is practiced at a certain level of discipline, it will, by then, be able to precipitate healthy changes deep inside the body like flushing out blood and making it flow freely around the vessels without the slightest fear of having a heart attack.
At the age of 50, physical strength declines. But with the help of Tai Chi exercises, it makes the major muscles in the body and almost all joints produce the perfect rhythm thereafter. It primes the body and increases the legs for it to become more flexible and loose. Studies show that people who are in the 80s and 90s are less prone to falling and their blood pressure decreased upon practicing Tai Chi.
It is most advisable to practice Tai Chi in the early morning when the sun is expected to rise to be able to catch more vitamins from the freshness of sunlight.
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Tai Chi Exercises Suitable for Arthritis
Tai Chi has already proven a lot of things since its emergence during ancient China. Scientific studies proved that Tai Chi is not only a form of exercise for daily living but also a moving treatment for those who need medical help inside and out. Tai Chi implored many benefits aside from improvement of flexibility and maintaining fitness.
Some of these benefits are: integrating the mind to be one with the body and spirit, improving qi (internal energy), promote correct posture of the body, it is one of the easiest exercises to learn, inexpensive and it can be suitable for any age.
Battling Arthritis
Arthritis is the inflammation of bones most specifically, the joints. It can be caused by numerous factors like diet, age, obesity, etc. It can be very aggravating during parts of the day because the person who has this illness can experience stiffness and pain that somehow tends to discourage those experiencing it to move or engage in exercise.
But if that person will not make even the simplest exercise moves to battle out arthritis, it will get much worse every waking day because the joints will continue to “rust” and this will contribute to more pain. However, if you will participate in exercise programs such as Tai Chi, which is diagnosed to be very effective in preventing arthritis severity, it will keep your bones, joints and muscles healthy.
It is irrefutable; exercise is indeed part of the therapeutic aspect to prevent arthritis especially in older ones. By keeping the tissues and muscles strong, it can further protect and support the joints. Once exercise is facilitated, it will promote proper circulation and provide body fluid and nourished blood to the tendons, muscles and joints which are said to promote healing.
There are 4 kinds of the most suitable Tai Chi exercises that a person may perform.
1. Muscle Strengthening
Exercises like these increase and maintain the strength of the muscles. It will minimize further injuries that may occur and reduce the pain so as to improve muscle strength and give you the capability to do more than less.
2. Flexibility
This reduces the stiffness thus keeping the joints more flexible. Range-of-motion exercises can help you move joints that are affected in different directions. By doing Tai Chi, it will increase a person’s flexibility.
3. Posture
Promoting the correct posture through exercises has proven the ability to decrease the wearing of muscles and joints. This also helps excavate the positive emotions in you.
4. Fitness
Cardio-respiratory exercises or fitness exercises are those that help in strengthening the lungs and heart and increasing the person’s stamina that are all important in maintaining proper health. Tissues and joints always need the proper supply of oxygen for rejuvenation and healing.
Through Tai Chi, better blood and oxygen circulation is promoted which in return will keep the muscles strong and joints flexible.
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Tai Chi Precautions
Below are some pointers to ponder on (for beginners and those who have medical problems):
Precaution #1
Never attempt to learn Tai Chi through instruction manuals and online videos. The book can only tell you what to do and what are the basic principles behind every move but it will not actually exhibit the right or wrong positions. Trying to imitate the Tai Chi DVDs can be quite a hag.
They will make you want to try and learn but will be very hard for you to keep on pushing the stop-rewind-play-stop-rewind-play-fast forward buttons just to catch up on their instructions. Things like this will never tell you if you have made a mistake in your performance. They will just go on and on. Besides, if you have a particular question in mind, your manuals and videos will not make the slightest effort to answer you.
It is always safe to learn from someone who is experienced enoughed to teach you, PERSONALLY, the basics. Once you have learned the difference between the right and wrong technique, that’s the right time to practice with your manual or video. Beginners should take note of this very seriously.
Precaution #2
Upon entering a Tai Chi program, you should choose the teacher who will instruct you. You have to make sure that he or she is experienced enough to entertain any of your needs or questions regarding Tai Chi. This is very important especially for those who are currently experiencing arthritis or heart problems because there are certain movements that can be straining and may contribute more to the pain.
In cases of joint pains and flares, always consult your doctor about it. Ask him what are the appropriate movements that can’t produce further pain. Tell your instructor about your condition so that he may have an idea on what would be more appropriate for your condition.
Precaution #3
You should always warm up before and then cool down and take a quick rest after. You may not think Tai Chi as a vigorous and strenuous kind of exercise but mind you, it keeps the muscles and joints working overtime.
Precaution #4
If there is a need to modify, then do it for as long as it is necessary. Because there are many Tai Chi movements that are in need of your whole to produce a perfect position. But if you have some unseen involvement that may cause your performance to become blur, then drop the original movements then modify it.
Precaution #5
If you can’t do it, don’t push it. Exerting yourself just to let everyone see is like stressing yourself in the most painful manner. Tai chi is a process in which it is meditative and not stressful so don’t push yourself to movements that aren’t possible for you to perform.
Practice. This won’t harm you. And it will only take you at least half an hour to complete an hour’s program. Tai Chi is indeed a perfect exercise for meditative purposes. But don’t mistake it with other vigorous exercises that promise weight loss or weight gain, nice abs, etc.
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Looking Forward to Tai Chi Benefits and Advantages
Practicing Tai Chi need not command certain limitations like traveling through distance, space availability, appropriate attire and equipments for practice, weather conditions, and overwhelming fees. Tai Chi is an exercise that you can perform consistently due to its features that is not bounded by certain conditions.
Benefits of Tai Chi
Looking Tai Chi in a different way can make you cultivate its many wonderful benefits. It’s up to the person on how he or she would use the benefits to his or her advantage.
General – Benefits in general are those that comprises of the whole person including mind, body and spirit. Tai Chi serves as a tool for developing dynamics and possibilities. If practiced at a daily basis, it will facilitate longevity and promote good health. Through its meditative aspect, it provides sufficient relaxation that eliminates accumulated stress and tension which in return, revitalizes and nurtures the body. The principle of perseverance and self-discipline are also cultivated.
Occupational – The benefits in which it provides individuals who are working their butts off to be able to release a relative amount of tension and stress that is acquired upon working. Tai Chi provides training for the awareness of stressful and inefficient patterns of motion that are non-productive and debilitating to the physical aura of the body. After performing for 30 minutes, at least, the individual will feel more the significance of Tai Chi through its rejuvenating and revitalizing effects.
Geriatric – Benefits regarding old people can be numerous. First, Tai Chi provides opportunities for adults in the older stage to experience exercises that can be good for their health. Tai Chi is an exercise that can be done, in observance and precaution, by anyone especially those belonging in the geriatric stage.
Now, older adults can perform exercises without restrictions or limitations through the practice of Tai Chi. There are different movements which Tai Chi is concerned about. A lot of people can do certain range of motion even if they are at a standing or sitting position. It overcomes an individual’s incapacity to a possible state.
For the newcomers and older people, Tai Chi is an easy grasp because of the slow, smooth movements. The result? Internal and external health that brings a motivational vitality that is lacking in individuals that are aging. Therefore, Tai Chi can bring about significance to those lacking or needing exercise.
Advantages
1.Affordable. No special, expensive equipments needed to start the session. Clothing can be of any kind for as long as it keeps you moving freely and is comfortable. The environment can be outdoors or indoors, windy, cloudy, sunny, name it.
2.It can be a nice way of socializing.
3.Tai Chi is a progressive exercise that becomes more effective and intriguing.
4.It is pleasurable and interesting.
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