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It is so soft and the movements are so delicate that it cannot be said to be strength training. The slightest exertion will make us sweat.
However, Tai Chi has a comprehensive range of health benefits that make it one of the best exercises to do.
Perhaps much of its appeal lies in the physical movements presented in the form of dance and An alert but calm mindset.
This ancient martial art improves balance, reduces anxiety and prevents cardiovascular disease by moderately increasing heart rate. Breathing technique is key.
The charity Parkinson’s UK describes tai chi as a low-intensity physical activity that can “help improve your mood and help you live your life well”, but Harvard University recently went a step further, calling it “the perfect activity for the rest of your life”.
“Tai Chi is often described as “Meditation in motion”, but it could also be called “medication in motion”the prestigious US university said it reviewed a growing body of evidence that the practice is valuable for treating or preventing a number of problems.
Even if you are not in good shape or health, you can start.
“Very Safe and does not require complicated equipmentso it’s easy to get started,” Harvard praised the practice. The goal: to have a healthy body and a calm mind.
The benefits of Tai Chi They can be extended to people of all ages and abilities. We also recommend that people who are interested in practicing tai chi consult their GP to see if it is suitable for their needs,” Lucy Collins, professor at the Department of Anatomy and Neuroscience at University College Cork, explained to BBC Mundo.
Although tai chi is slow and gentle and won’t leave you breathless, “it addresses the key components of fitness: muscle strength, flexibility, balance, and to a lesser extent, aerobic conditioning,” the university said.
Your way
For Pedro Jesús Jiménez Martínez, professor of social sciences of physical activity at the Polytechnic University of Madrid, one of the challenges that students of Tai Chi must face is “Give up the search for an exact universal “manual” In it, everyone is instructed on the correct width of the feet in a pose, the correct orientation of the hands in a picture, or the ideal angle to look for in the position of a joint.
Jimenez believes that these assessments lose the importance of support. Find your body’s feeling and remind your doctor which position is most comfortable Move naturally and feel relaxed.
According to various studies cited by Harvard University, this is how Tai Chi can help you:
muscle power
It can improve lower and upper body strength. If practiced regularly, Tai Chi can be Resistance training and brisk walking.
“While you don’t need weights or resistance bands, the unsupported arm exercises involved in the exercise strengthen the core muscles of the upper body, lower and upper extremities, as well as the back and abdomen,” the university said.
flexibility
“The basis of tai chi is understanding the whole person and improving balance and communication between the different systems of the body,” says Peter Wayne, a longtime tai chi researcher at Harvard Medical School.
Tai Chi Sequence Involves joint movements throughout the body, gently stretching the muscles and tendons through a full range of motion. This helps increase muscle elasticity and joint flexibility, reducing stiffness and improving range of motion.
balance
Multiple studies have found evidence that Tai Chi Improve balance and stability in older adults, reducing the risk and fear of falling. Its conscious practice requires a high level of concentration.
the fact is Proprioception (The ability to sense the body’s position in space) decreases with age.
Tai Chi helps train this sense, which is a function of the sensory neurons in the inner ear and the stretch receptors in the muscles and ligaments.
Aerobic conditioning
Slow and continuous movement Moderately increase your heart rate It strengthens the heart and improves blood circulation.
However, Harvard suggests that if your doctor recommends more intense cardiovascular exercise with a higher heart rate, you may want to consider more aerobic exercise.
Running, playing tennis, and dancing are all high-intensity aerobic exercises.
Cognitive Health
For Dr Samuel Nieman, head of the psychology department at the University of Winchester, “this exercise is also good for cognitive health because Slowing down the decline of executive function”.
“In direct comparison with other exercises, Tai Chi can provide Excellent strategy to reduce falls, thank you Nieman explains in an extensive study.
“The same goes for mental health, it helps reduce stress,” he added.
All these benefits give us an idea of why Tai Chi is an ancient art.
Tai Chi moves for beginners
Charging to the Moon
- Inhale and rotate your body to the left from the waist.
- Your shoulders are relaxed and your elbows are slightly bent.
- Now, extend your arms to the left, centering your head over your hands.
- Exhale and lower your hands. Turn right and repeat.
Twisting waist and pushing palms
- Inhale, place your palms on your waist and look upward.
- Exhale and turn your body to the left to waist height. Keep your left elbow and wrist slightly bent and draw your elbow back.
- At the same time, extend your right arm forward and push your right palm forward (as if you were trying to stop traffic).
- Inhale, return to center and distribute your weight evenly, then turn to the right, drawing your right arm back and extending your left arm, palm facing forward.
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