It’s Complementary Archives

Summer 2006- Tai Chi

Tai chi is an ancient Chinese martial art. It is becoming increasingly popular around the word, both as a basic exercise program and as a complementary form of medicine, producing such health benefits as stress reduction, greater balance and increased flexibility, especially for older adults.

Tai chi hasn’t been studied scientifically until recently. However, preliminary research shows that for older adults in particular, practicing tai chi regularly may:
• Reduce anxiety and depression
• Improve balance and coordination
• Improve sleep quality
• Slow bone loss in women following menopause
• Reduce high blood pressure
• Improve cardiovascular fitness
• Relieve chronic pain
• Improve everyday physical functioning

In fact, according to the American Cancer Society, tai chi is recognized as an exercise that provides the same cardiovascular benefits as moderate exercise, such as lowered heart rate and blood pressure.

A person doing tai chi moves his or her body slowly and gently, while breathing deeply and meditating. In tai chi, each movement flows into the next, with the movements performed gently and at uniform speed. When doing tai chi, it is considered important to concentrate, putting aside distracting thoughts and breathing in a deep, relaxed and focused manner.

The National Center for Complementary and Alternative Medicine is sponsoring a number of studies to find out more about tai chi’s effects, how it works and diseases and conditions for which it may be most helpful. Two studies on how tai chi might affect cancer patients focus on:

1. Tai chi compared with cardiovascular exercise fitness programs in terms of improving physical fitness and endurance, reducing stress and improving well-being in adult cancer survivors

2. Tai chi for women recently diagnosed with breast cancer to see it if helps them cope better, have less stress and an improved immune system and quality of life

Although tai chi is considered to be relatively safe, before beginning a program that involves movement of joints and muscles, talk with your health care provider. For more information, visit www.nccam.nih.gov or www.cancer.org