try tai chi

by Kathleen Moore, Ph.D.

Tai Chi (also known as T’ai Chi Ch’uan) is an ancient Chinese martial art practiced by people worldwide as a form of meditation and as a strengthening technique. A series of slow and synchronized movements with colorful names like “Grasp the Sparrow’s Tail,” “White Crane Spreads Its Wings,” and “Needle at the Bottom of the Sea,” Tai Chi looks like some kind of slow-motion dance. But by moving through the Tai Chi postures, you can gently work muscles, focus your concentration and, according to Chinese philosophy, improve the flow of “chi.” Chi is the vital life energy that sustains health and calms the mind; the term literally means something like “breath,” as does the ancient Greek word from which we get the word “spirit.”

The beauty of Tai Chi is that it can be performed by almost anyone, despite physical limitations. The movements are easy on joints and muscles, and require no special equipment or setting. Many people perform them in parks or in their backyards. Classified as a low impact aerobic exercise, comparable to walking, Tai Chi is often used as a therapeutic exercise when recovering from illness or injury. It has been described as a form of ‘meditation in motion’ where the continuity of movement, combined with one’s undivided attention, heal and revitalize the body and mind.

Research has shown that Tai Chi can reduce heart rate and blood pressure, enhance circulation, increase flexibility and balance, improve immune functioning, and reduce stress. A 1992 Australian study found it had the same effects on heart rate, blood pressure, and stress hormones as brisk walking. Other studies of older participants found that practicing Tai Chi weekly decreased their risk of falling and greatly improved balance and strength. It also boosts mental alertness — important for people of any age.

There are five distinct styles of Tai Chi and many variations within each style. The two most commonly practiced are the Yang and Chen styles. Chen style is more brisk and active, while Yang style is gentler. The complete series of Tai Chi movements consists of 108 postures performed slowly in a continuous sequence with a spirit of calmness, balance, and awareness. So although you won’t need special clothes or equipment to practice Tai Chi, you will need some instruction. Classes can be found at YMCAs, community centers, martial arts schools, and through some HMOs.

Tai Chi is not as easy as it looks — it takes time and practice to improve your skills. Once you do, a session will leave you feeling like you’ve had a genuine workout. But don’t push yourself. Most teachers believe the meditative effects of Tai Chi are as important as the exercise. It’s also important to practice daily, whether for as few as five minutes or as long as an hour. Dr. Keith Jeffery, author of Tai Chi for Busy People, says, “There is no rush. Do a little every day, and know that whatever you accomplish in that time is perfect.” He adds, “Congratulate yourself for making the effort, for doing such a wonderful thing for your mind and body. Smile and enjoy the process. Be gentle with yourself.”

ROCHESTER RESOURCE
Rochester T’ai Chi Ch’uan Center 80 Rockwood Pl. Rochester 14610 (585) 461-0130 rtccc@juno.com
Northwest Family YMCA 730 Long Pond Rd. Rochester 14612 (585) 227-3900 northwest@rochesterymca.org
Tai Chi for Arthritis Bay View Family YMCA 1209 Bay Rd. Webster 14580 (585) 671-8414 bayview@rochesterymca.org