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Why Tai Chi?

From Using Tai Chi to Build Strength, by Jane Brody 

  • It is a low-impact activity suitable for people of all ages and most states of health, including those who have long been sedentary or "hate" exercise. 

  • It is a gentle, relaxing activity that involves deep breathing but does not work up a sweat or leave you out of breath. 

  • It does not place undue stress on joints and muscles and therefore is unlikely to cause pain or injury. 

  • It requires no special equipment or outfits, only lightweight, comfortable clothing. 

  • Once proper technique is learned from a qualified instructor, it is a no-cost activity that can be practiced anywhere, anytime. 

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In addition, Tai Chi: â€‹

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  • Strengthens the lower body, improves posture, promotes flexibility

  • Increases a person’s awareness of where the body is in space and improves one’s ability to navigate obstacles while walking 

  • If you should trip, Tai Chi can enhance your ability to catch yourself before you fall 

  • Counters the fear of falling, which discourages people from being physically active and further increases their likelihood of falling and being injured 

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Brody, J. (2018, September 10) Using Tai Chi to Build Strength. The New York Times 

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From the Mayo Clinic, Healthy Lifestyle – Stress Management: “Tai Chi helps reduce stress and anxiety. And it also helps increase flexibility and  balance.”

When learned correctly and performed regularly, Tai Chi can be a positive part of an overall approach to improving your health. The benefits of Tai Chi may include: 

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  • Decreased stress, anxiety, and depression 

  • Improved mood 

  • Improved aerobic capacity 

  • Increased energy and stamina 

  • Improved flexibility, balance and agility/mobility 

  • Improved muscle strength and definition 

  • Enhanced quality of sleep 

  • Enhanced immune system 

  • Lowered blood pressure 

  • Improved joint pain 

  • Improved overall well-being 

  • Reduced risk of falls in older adults

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Mayo Clinic Staff. (2021, February 26) Healthy Lifestyle: Stress Management [Tai Chi].  Mayo Foundation for Medical Education and Research. 

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Dr. Peter Wayne, author of the Harvard Medical School Guide to Tai Chi,  describes Tai Chi practice in terms of “eight active ingredients”: 

1. Awareness: Tai chi practice develops focus and mindful awareness.  

2. Intention: Tai chi practice actively uses images and visualization to enhance its health effects.  

3. Structural Integration: Tai chi practice focuses on good posture and how a person positions the body. Good body positioning leads to better body function, and better function leads to better posture.  

4. Active Relaxation: Tai chi practice is a form of moving meditation, using flowing and relaxing movements.  

5. Strengthening and Flexibility: Tai chi uses slow movements that are done repetitively. Weight is shifted from leg-to-leg and different parts of the body are flexed and extended.  

6. Natural, Freer Breathing: Tai chi practice teaches breathing skills, leading to many health benefits.  

7. Social Support: Tai chi practice can involve being a part of a group class. This allows people to form community.  

8. Embodied Spirituality: Tai chi practice allows the body, mind, and spirit to work together which helps a person focus on how they connect with others around them. 

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Minichiello, V. (2020, May 29) Introduction to Tai Chi and Qi Gong for Whole Health. Whole  Health Information for Veterans. U.S Department of Veterans Affairs. 

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