Health Archives - Internal Tai Chi Chuan of NY

Research on Blood Pressure Benefits of Tai Chi Chuan

Twenty years ago, it was commonly understood that science had not seriously studied the benefits of Tai Chi Chuan, so reports of its benefits were mostly anecdotal or personal opinions. Benefits for balance and prevention of falls were the earliest studies done, but that ignored other beneficial effects such as on mental state, cholesterol levels, sugar levels (related to diabetes), and blood pressure.

Research on Tai Chi Chuan however has expanded greatly. In this short article, I will describe some of the research on lowering of blood pressure and keeping it in a healthy range. There are numerous research articles concerning blood pressure in peer-reviewed journals and by prestigious organizations such as the National Institutes of Health (NIH). I will provide links at the end of this article for those who would like to see some of the details.

I have mentioned in my Tai Chi Chuan classes that typical exercises described as cardiovascular exercise in this country are focused on raising the heart rate. There is even an ideal, target heart rate recommended by age. Although such activity can be helpful due to impact on bones and muscles, including the heart, they may not have as much influence as hoped for on other processes such as blood pressure and cholesterol.

The problem with the fast-heart strategy used as a blanket or universal approach is that for all but the youngest or healthiest individuals, there is significant risk that the heart is being forced to pump hard while working against the tension of a non-optimal circulatory system. This can put the heart at risk of strain. The circulatory system is indeed exactly that, a system: the heart, arteries, and veins all need to work together for true circulatory health.

There are muscles lining the walls of our arteries and veins, and those muscles are an important part of our circulation. Wherever there are muscles, there are also nerves, hormones, and other internal factors that control how well the muscles work. Strangely, many articles on circulation omit the active role of arteries and veins in helping blood circulate. However, Lumen Learning spells it out: “Blood primarily moves through the body by the rhythmic movement of smooth muscle in the vessel wall and by the action of the skeletal muscle as the body moves.”

Although I have not seen the influence of Tai Chi Chuan practice specifically mentioned in research, intuitively it make sense that the deep release and energy shifts of Tai Chi CHuan would help circulation in a holistic, systemic way. In fact, there are studies that show Tai Chi Chuan practice is many times more effective in lowering blood pressure and bad cholesterol than aerobic exercises. A link to one of those studies is included below.

Over the years, I have gained increasing awareness of and respect for the complexity of the amazing human mind / body system. For overall health, holistic practices that improve well-being of brain and body in an integrated manner are vital for lasting mental and physical health benefits. The evidence continues to accumulate that Tai Chi Chuan is perfectly placed to contribute to practitioners’ mental and physical well-being and health.

Brain, toes, and fingers

Homunculus brain map, showing the relative size of body parts in the brain map of each person's body

Brain, Toes, and Fingers

When we practice the movements of the Tai Chi Chuan Short Form, we are always moving as human beings move. We are expressing our human physiology moment by moment and day by day. What changes moment to moment is the quality of our awareness of that reality.

Our mind decides to accomplish a goal, large or small, and tells the brain to initiate movement, to continue the movement, and ultimately to stop the movement. So what is different about our practice of any of the Tai Chi Chuan Forms as compared to other, everyday movements?

The primary differences are that 1) with the Form, our focus is turned inwards, and 2) there is no fixed goal compelling the movements, so the mind is free to “explore”.

In the Form, we are making the effort to move using energy rather than moving using muscles with the accompanying tension. This focus is possible because the movements are slow and are carried out attentively; and they are not done with a distracting goal in mind.

We have the chance, therefore, to focus on clearing up unwanted muscle and brain activations that do not contribute to our movements. We can start to feel our own openness and spontaneity, leading to softness, speed, and ultimately even to generosity and sensitivity to others!

There is immense impact for our brain and body that results from action taken without tension. When our willpower is focused on the moment, and the brain is enabling exactly the desired movement (or cessation of movement), excess thought and tension starts to clear away, and we can better receive the healthy energy from our innermost mind/body.

Since Tai Chi Chuan practice is based on movement of energy with full awareness and without tension, the question arises, “How can we practice and achieve that full awareness without tension?”

Here is one answer that I can offer:

Our brain naturally controls our feet and fingers. Specifically, for action we need the arch as a weight-bearing foundation and the ball of the foot and big toe (along with supporting toes) to connect to and use the ground for traction and propulsion during movement. At the same time, the fingers carry out our desired action in the air, using the support of the earth and our feet.

If somehow, through an accident or stroke, we were to lose either connection to the toes or to the fingers, our brain will inevitably start to re-wire in order to create similar points of focus and action. That is, the human brain is wired as a physically dual engine: support on the solid earth, and movement through the air.

The expansion of energy we need for effective movement can only occur when there is solid support in place from both the earth/ground and the feet that are encountering the ground. When that support is present, the fingers can expressively lead the body to follow along, accomplishing what the mind wants with its passion and determination.

A football quarterback, even when forced to move backwards, will expand against the ground in order to support throwing the football to a receiver. This is similar to the Form’s “Step Back and Repulse Monkey” movement.

Our health, physical capacity, and well-being all improve when we can release excessive mind tension-activity and instead experience the flow of feeling-energy in motion.

If you have been practicing Tai Chi Chuan for a while, and are in a centered stated of mind, if something near you starts to fall your hand will automatically reach out and catch it accurately in mid-air. On the other hand, if you are tense and “lost in thought”, that tension-free movement will not happen and the falling object may not be caught successfully.

By practicing the form slowly, turning the awareness inwards, we can start to re-connect the mind, toes, and fingers. When our proprioceptive nerve feedbback and our movements are free and connected, then our movement comes from and is experienced with our whole being, with the whole body connecting the grounding of the feet and the expansion into the fingers.

ACTION:
When practicing the form, be sure to soften the mind and body before each action, and let the toes and fingers release or soften somewhat, as part of the preparation for action. Then, when taking action, feel the energy expand into your inner arch and especially your ball-and-toe, and correspondingly into your fingers.

The activation of ball-and-toe and correspondingly the fingers is a gradual expansion of energy guided by the brain. The brain directs increasing energy into the ball-and-toes of the supporting foot, and into the fingers, carrying out the desired action of the mind/brain working together.

For effective and frictionless action, we only need to activate the toes and fingers, while the arch of the foot provides support; the rest of the body, as directed by the brain, is relaxed while automatically expanding support for the two endpoints of toes and fingers, thus providing energy flow to accomplish the desired action to completion.

In a few words: Our mind/brain sets an intention and determination, and activates the support of the feet and the action of the fingers; the rest of the body is automatically adjusted to support those two endpoints.

Tai Chi Increases Brain Size and Benefits Cognition in Randomized Controlled Trial of Chinese Elderly

Tampa, FL (June 19, 2012) — Scientists from the University of South Florida and Fudan University in Shanghai found increases in brain volume and improvements on tests of memory and thinking in Chinese seniors who practiced Tai Chi three times a week, reports an article published today in the Journal of Alzheimer’s Disease.

Findings were based on an 8-month randomized controlled trial comparing those who practiced Tai Chi to a group who received no intervention. The same trial showed increases in brain volume and more limited cognitive improvements in a group that participated in lively discussions three times per week over the same time period.

Previous trials have shown increases in brain volume in people who participated in aerobic exercise, and in one of these trials, an improvement in memory was seen. However, this was the first trial to show that a less aerobic form of exercise, Tai Chi, as well as stimulating discussion led to similar increases in brain volume and improvements on psychological tests of memory and thinking.

The group that did not participate in the interventions showed brain shrinkage over the same time period, consistent with what generally has been observed for persons in their 60s and 70s.

Numerous studies have shown that dementia and the syndrome of gradual cognitive deterioration that precedes it is associated with increasing shrinkage of the brain as nerve cells and their connections are gradually lost.

“The ability to reverse this trend with physical exercise and increased mental activity implies that it may be possible to delay the onset of dementia in older persons through interventions that have many physical and mental health benefits,” said lead author Dr. James Mortimer, professor of epidemiology at the University of South Florida College of Public Health.

Research suggests that aerobic exercise is associated with increased production of brain growth factors. It remains to be determined whether forms of exercise like Tai Chi that include an important mental exercise component could lead to similar changes in the production of these factors. “If this is shown, then it would provide strong support to the concept of “use it or lose it” and encourage seniors to stay actively involved both intellectually and physically,” Dr. Mortimer said.

One question raised by the research is whether sustained physical and mental exercise can contribute to the prevention of Alzheimer’s disease, the most common dementing illness.

“Epidemiologic studies have shown repeatedly that individuals who engage in more physical exercise or are more socially active have a lower risk of Alzheimer’s disease,” Dr. Mortimer said. “The current findings suggest that this may be a result of growth and preservation of critical regions of the brain affected by this illness.”

Source: James A. Mortimer, Ding Ding, Amy R. Borenstein, Charles DeCarli, Qihao Guo, Yougui Wu, Qianhua Zhao, Shugang Chu. Changes in Brain Volume and Cognition in a Randomized Trial of Exercise and Social Interaction in a Community-Based Sample of Non-Demented Chinese Elders. Journal of Alzheimer’s Disease, 2012

Introduction

It is a privilege and joy to be able to share experiences and understanding that come from the practice and teaching Tai Chi Chuan. This is an endless path of learning and sharing, with realizations small and large along the way.

The way of Tai Chi Chuan, like other wisdom traditions, is subtle and not so easily grasped. Yet, on the other hand, it is grasped from the very beginning when a new practitioner tastes even a little bit of the warm energy and the spaciousness inside and out that Tai Chi Chuan practice awakens.

The forms practiced in Tai Chi Chuan are not just a series of movements, but a practice that nurtures opening to oneself and deepening connection with others. Through practice, the individual awakens to a formless softness and awareness, loosening the boundaries that excessively separate the individual from the bigger world.

The state of being soft (or relaxed) and alert is often thought of as a pair of opposites, but one of the beauties of Tai Chi Chuan practice is that we can experience how they exist simultaneously when we express our whole selves.

I want to thank Grandmaster William C.C. Chen for so diligently embodying and sharing these principles, as all of his long-time students have witnessed. He has modeled dedication to spreading awareness of the true principles of opening and mind / body connection, and a generous demeanor that arises from deep understanding of the principles of Tai Chi Chuan.

All the descriptions and imagery in the following pages are based on my own lived experience of practice and teaching. Along with meditation practice, I was able to become aware of these principles as a result of my efforts during Tai Chi Chuan studies, and was supported in this by Grandmaster Chen.

As a result of these 40+ years of study and teaching, this book is therefore both a record of the methods of GM William C.C. Chen and also a record of my own experience.

The ultimate purpose for writing this book is to offer guidance and inspiration for the true practice of Tai Chi Chuan, leading to a healthier and happier life for all. May you enjoy the fruits of this practice!

Mind and Brain

For purposes of discussion, we will for now separate our mental function into two parts: the software or “mind,” and the hardware or “brain.”

Rather than being totally discrete from each other, they overlap and are closely connected, but we can speak of the mind as that aspect of ourselves which gives orders to the underlying brain, while the brain is that aspect which carries out the actions the mind requests, by controlling the movements of the body.

The mind is essential for living in this world. The mind tells us to eat when we are hungry but before we do so, to finish a meeting that we are in the middle of. The mind tells us to pay bills, and when to pay them; to send invoices to customers; and to prepare and file taxes, again on a certain schedule. The mind lets us choose and reserve hotels and transportation if we are preparing for travel. And so on.

The mind / brain connection also provides emotions to motivate and energize us in carrying out various activities.

Where the mind does NOT function well, and gets in the way, is when there are unseen messages playing over and over in an endless loop. These often intense and usually hidden messages may say, “I am no good so stay away”, or “I am great so give me respect”, or “No one will like me”, or “This pain will never change.” In body language, the message might be summarized as “Protect yourself, because you are weak” leading to muscle tension and various aches and pains.

All of these messages cause distress in the mind and body, even if we are not aware of the specific messages. Examples of the resulting sensations are anxiety or depression in the mind, and pain or excessive fatigue in the body.

Tai Chi Chuan helps the mind perceive, interrupt, and release these extra, unneeded and counter-productive mental processes so that the mind / brain connection works quickly and seamlessly, with more enjoyment and energy, and less stress and discomfort.

The process by which Tai Chi Chuan works to release unneeded mental activity is the introspective awareness that we practice, which is the reason that the Short Form is practiced slowly. The flowing movements and pulsing energy of the Short Form encourages introspection, like a moving meditation. As we gaze inside and observe ourselves, we start to heal internal divisions.

Turning the light of awareness onto the mists of our inner world helps evaporate the illusory thoughts that lead to tension and stress.

When the mind and brain work smoothly together, we can catch a falling object without even knowing how we do it. We can get through each day without painful tension and stress. And we can be more genuine with other people, and enjoy our connections with others more fully.

In a few words: turning awareness inwards to experience our own deeper processes helps the mind simplify its activity, and frees the brain and mind to collaborate and function more smoothly and energetically as one, in all aspects of life.

What Is Tai Chi Chuan?

What Is Tai Chi Chuan?

What is the essence of Tai Chi Chuan? Regarding the short form, which many have witnessed practiced in public spaces, people are engaged in what appears to be a repetitive exercise. But why repeat those movements, day by day, year after year?

There must be essential elements that are stimulated or uncovered through this concentrated practice, or millions of individuals would not be continuing this practice. I would like to share with you the important essence behind the practice of Tai Chi Chuan, and how that essence benefits mental and physical well-being and health.

In this and subsequent articles, I will discuss these essential elements with you, the reader, based on my lifetime practice of Tai Chi Chuan. And if you are already familiar with these essential elements, I hope to support and share understanding and insight, for mutual benefit.

At nearly 70 years old, I am healthy and active, don’t need medication, and am in a good, positive state of mind. I attribute that good overall state to practicing Tai Chi Chuan and meditation, and trying to incorporate their principles of nondualism into daily life. Of course, given the nature of life, that good health could change at any time, but for now, it is something for which I am grateful.

Starting at the beginning, what does the name “Tai Chi Chuan” mean? Two translations you may encounter are “Grand Ultimate Fist” and “Great Polarity Boxing.” The two translations are pointing to the same transcendent understanding. Of course, words are always pointers; it is up to our selves to explore and experience the important meanings of the words.

It is our human nature, to contain and live with both passive, or yin, and active, or yang. These are the seeming “utimates” or “polarities”. And when we see and express both clearly, we can understand a truth which is beyond those opposites. “Fist” and “boxing” refer to the efforts for insight, as well as the efforts for the wise action of martial arts. Insight and action cannot be separated except as a convenience for discussion.

For me, Tai Chi Chuan is study of how our mind and body harmonize at a deep level, which results in a more meaningful experience of the world. Our clear mind and flowing energy, developed through practice, are experienced as spaciousness and true freedom.

Tai Chi Chuan practice is a way to turn our human potential into reality. I find that Tai Chi Chuan practice helps mind and body be more grounded, helps release tensions that would otherwise accumulate, and fosters that sense of spaciousness and true freedom.

So, with a topic as important as experiencing your best self day by day, let’s discuss the nature of this practice. In following articles, we will also discuss more specific principles, and ultimately look at the details of brain and body connection and movement that make this practice meaningful and impactful in everyday life.

Because it supports expression of the “grand polarities” of letting go and engaging energetically, Tai Chi Chuan is a practice of both mind and body. Human nature cannot live with fulfillment with only the physical, nor for that matter with only the mental; insight and expression go hand-in-hand and cannot truly be separated.

Without a good practice of presence, such as meditation or Tai Chi Chuan, we are liable to become wrapped up in inner and outer stresses. If we live with excessive passive, or yin, we will experience disruptive sadness and lack of energy, and not be able to release those. If we live with excessive active, or yang, we will experience anxiety and tension, and not be able to release those.

Conversely, letting go of opposites, letting go of tension based in worry for the past or future, and instead living peacefully in the present, with the flowing changes moment to moment, is like taking the best imaginable vacation, where well-being takes over—and there are no hotel or flight reservations needed!

Tai Chi Chuan is a practice of moving freely between our passive and active, and thereby uncovering and enabling the nondualistic fundamental nature that we all have as human beings. That is good for health as well as mental well-being. Nondualism means a non-conflicting mind, and freedom to express fully and with empathy, in each moment.

As practitioners of Tai Chi Chuan, we are walking on a path to greater understanding and expression of our essence, the best of our capacity as human beings. I believe that path is a foundation for living in the best way, moment by moment.

When the mind and body are harmonized, our actions become helpful and authentically compassionate, while our mind is able to find peacefulness, with reduced inner and outer conflict, and with more energy available for important activities.

That is the essence of Tai Chi Chuan, if we want to understand and experience its value. Although at the beginning of practice these principles are not very clear, through our efforts we can unfold a growing awareness and experience of these important principles, express more meaning in our daily lives, and be more effective in accomplishing our important goals in life.

In a few words: Tai Chi Chuan practice is a way to turn our human potential into reality by enhancing focus and expansive awareness.

Nosey, Noisy Muscles and Training Your Brain

Tai Chi Chuan ward off right, showing hands

In our daily lives, most of us, even those who consider themselves relatively relaxed and stress-free, are holding a lot of muscle tension in our bodies, and corresponding tension in thoughts and feelings.

As psychologists and scientists have been exploring for well over 100 years, there is activity in the brain–feelings, worries, and so on–that cause us to create that muscle tension. And we are not even aware of the majority of that tension, since it is habitual.

Tai Chi Chuan practice is one way to gradually release that tension. By focusing on full brain / mind / body integration and action, we start to cut through our own seemingly endless loops of thought and feeling, loops that create stress and loss of simple enjoyment in our selves.

I like to call the Yang-style Short Form a framework for self-development. The reason we repeat the “same” thing over an over is that each time we do so, we are learning something new.

The Tai Chi Chuan form is never the same, even for the same person who carries it out twice in a row. Each time we practice the form, we are actively creating our experience as we move slowly and with awareness from moment to moment.

What does that mean in practical terms? How do we do this?

One key is to understand and use the Yin-Yang polarity. As human beings we can never function in total release nor in total action. Life is a moment-by-moment flow between letting go and engagement, on a background that is neither one of those. That is our reality!

While practicing Tai Chi Chuan, we are connecting to and embodying that reality. And when that happens, our brain / mind / body starts to feel both more awake, and more free of stress. In pre-action moves we release into the ground and sink energy into the feet and below into the Earth. In the subsequent action move, the energy expands from toes to fingers, filling our whole brain / mind / body with warm feelings and energy. The flow between release/letting go and action/engagement helps our nervous system function better, circulation improve, and has other positive effects as well.

This scientific article points out positive, measurable brain effectiveness changes due to Tai Chi Chuan practice. It is dense reading, but the conclusions point to less “noise” when we activate functions, and more consistent integration of the parts of the brain that need to be integrated.

Grandmaster William C.C. Chen coined the term “nosey muscles”, referring to the unwanted activation of muscles that get in the way of simple, enjoyable movement. It turns out, we can also call them “noisy muscles”… that is, muscle and thought activations resulting from noise in the brain that interferes with clean, effective, enjoyable functioning in the moment.

Nosey, noisy: the key is to realize our brain can and should activate our body functions in a more integrated and less stressed manner.

Practicing the form day after day and year after year helps build a new set of circuits and a new set of resulting perceptions and experiences that allow us to accomplish more with less stress and more enjoyment. And that is a good thing, right?

The Real Meaning of Relaxation for Health, Well-Being, and Martial Arts

People pursue Tai Chi Chuan practice for a variety of reasons: health, fall prevention / balance, well-being, improvement in martial arts and other sports, and for relaxation / de-stressing.

I can make the case that to deeply relax and de-stress is the most central experience in Tai Chi Chuan practice that explains all the other benefits. However, the word “relax” can be misleading. We all want to be able to relax, but what does that really mean and what does it require?

When I feel stressed, if I lie down on the beach—or lie in bed for that matter—am I relaxing? Well, yes and no. We are indeed avoiding excessive stimulation and giving our awareness a chance to let go of a demanding daily life. That can have some benefits, but the benefits are limited!

Once we go back to a busy daily life and to the demands of relationships and society, the experience of stress is likely to resume where we left off.

The benefit of Tai Chi Chuan practice is that we are actively training our brain / body how to stay calm and happy more consistently despite any daily stressors. When practiced with the right approach, Tai Chi Chuan involves intentional letting go and then energizing, repeated over and over in a fluid, rhythmic pattern. As a result, our brain can stay connected with a deeply relaxed and open experience to a wide variety of daily experiences, including those that many people feel are boring or stressful.

The benefits I have experienced, and have seen others experience, from Tai Chi Chuan practice include: a positive state of mind; the ability to let go of stress while being energetic and active; and excellent health into ages of 60s, 70s, and beyond.

There are many “right approaches” to Tai Chi Chuan study and practice, including variations on the form positions, but what they all have in common is learning how to release at a deep level, and how to engage our whole brain and body when we decide to energize.

It is the looking inside with brain and body during practice that allows us to train for a happier, more vibrant state of mind along with increased empathy for self and others. The brain functions with more energy, while the busy thinking mind lets go of excessive and repetitive worries. Muscle and mental tensions also release in this process, leading to a feeling of well-being as well as improvements in health.

In short, when there is less worry and tension, there is more opportunity for all kinds of positive states of mind and body.

So, coming back to the word “relax”: in Tai Chi practice we can enter a state of deep, peaceful focus. The awareness expands and is alert, while the body is fluid and comfortable. We are no longer locked into the physical perimeter of our being, but feel more connected to other people as well as to the surrounding environment. This experience goes well beyond the usual meaning of the word “relax”!

The shifts that occur with Tai Chi practice happen gradually, for most people, but can usually be felt at least a bit, soon after starting to practice. Tai Chi Chuan practice is beneficial at each step of the way, because it is constantly teaching us more awareness of self and others.

How to start? The most effective way to learn this practice is to participate in classes with a skilled teacher, along with practicing on your own to reinforce the learning experience. If you would like to discuss this, I can be reached at (718) 229-2609. And if you are not in the NYC / Long Island area, I can help locate a group practice that may be accessible for you.

I hope you will explore the ways you can stay healthy and feel more well-being. Tai Chi Chuan can be an important part of living that fulfilling life.

Slow motion of Tai Chi Chuan—William C. C. Chen

June 12, 2018

The awareness center of brain is located on the top of the back head in Chinese medical chart named“Baihui” (百會- the hundred gatherings, which is a place to receive information and processing.) and the western’s indication is an “Antenna”. Raising the alertness in the brain from spinal cord without muscle tension (虛靈頂勁) in the movements is elevating the feeling of Yi to animate the Qi in the fingers and toes into a desire action. At same time, it raises the oxygen and blood in the brain cells to keep them healthy and to perfect their functioning.

These are the objective of martial artists to have the ability of quick central nervous system reactions. Their punches and kicks are undertaken directly by the brain awareness. When this awareness awakens, action is delivered by the remote nervous system components of fingers and toes. Synchronizing the awareness of the brain, fingers and toes is the central purpose of this Tai Chi Chuan practice.

The slow-motion of Tai Chi Chuan practice is like Bluetooth, pairing the connection of the fingers and the toes with the control center of the nervous system. Once it’s paired, the practitioner’s brain, fingers and toes work as an inseparable unit: any emotion and intention in the conscious brain is instantly transmitted into the physical action of the fingers and toes without any delay. This is of extreme importance for martial artists when they are engaged in fighting.

The quick transmission of a neuro-reflex into physical action is essential for the martial artist, with the implication that he or she can deliver the punches and kicks within a split second. It is like the specialized ability of the courtroom stenographer; whose fingers type as people speak. This neural and physical connection is a necessary function of all human beings, which enables them to accomplish our daily activities more effectively and quickly, whether we work at home or have a job in an office.

In today’s rapidly changing world, left hemisphere brain functioning is no longer enough. Today’s invention is tomorrow’s history, and by the day after tomorrow, it’s ancient history. The work of future Tai Chi Chuan players will require creative and intuitive thinking as well as physical action. Any successful individual can and must learn how to use a fully functional brain integrated with the power of emotional and physical cooperation.

For the past 60’s of my teaching, learning and sharing this slow motion of the movements, I began with body mechanics principles, then moved into bio-mechanics and now I am involved with neurophysiology. The connections of the three elements of brain, fingers and toes are crucial to our daily activities. It is like the computer that requires the software of human a brilliant mind to enhance the system. The system must be updated monthly, weekly even daily. The bus is not going to stop here, the learning and perfecting is never ending, which is similar to our computer’s software being updated every so often.

These unhurried and relaxed movements help to regulate the nervous system, lubricate the joints and eliminate stiff muscle contractions. They facilitate full cooperation with brain function, circumventing physical interference from the muscles. This enables our fingers and toes to reach the highest level in the work of art.

For health, the soft movements of the practice ease body tension, promote the flow of vital energy Qi and replaces muscle rigidity with flexibility and excellent body coordination. They boost one’s mental tranquility, improve physical fitness, increase blood circulation to its full capacity, and provide the tissues of the various organs with the maximum amount of oxygen.

These silent meditative movements of Tai Chi Chuan is an art of Tao 道 which incorporates the brain workout, setting up a solid state communication between the neurons in the brain and the distant limbs of the fingers and toes. On top of this, an elevated oxygenate-blood flow in the brain cells helps to keep this utmost important central organ alive, like new. It is an essential to the martial artists, as well as the greatest contributions to the well-being of humanity. (寧靜的太極拳動作帶給人類最佳的貢獻).

An evidence map of the effect of Tai Chi on health outcomes

National Institutes of Health / July 27, 2016

Tai Chi, also known as T’ai chi ch’uan or Taijiquan, developed as an ancient Chinese martial art and is today widely practiced for its health benefits. Many forms of Tai Chi exist, but in western culture, it is most commonly taught as a series of slow, gentle, low-impact movements that integrate the breath, mind, and physical activity to achieve greater awareness and a sense of inner peace and well-being. The meditative movement is designed to strengthen and stretch the body, improve the flow of blood and other fluids, improve balance, proprioception, and awareness of how the body moves through space; and it may be practiced in a group format or alone [1]. Results from the 2007 National Health Interview Survey—a survey of a representative sample of adults in the USA—estimated that approximately 2.3 million adults in the USA practiced Tai Chi in the past 12 months. There is no official licensure granted by national or state professional boards, and there are no official standards for training instructors; thus, individual training programs vary.

Research on effects of Tai Chi on health outcomes continues to expand and has been the subject of many primary research studies and reviews of the literature. The research field covers a wide spectrum of clinical indications, targets a range of populations, and has focused on a variety of settings. A systematic review of systematic reviews identified 35 reviews published in 2010 and concluded that Tai Chi is effective for fall prevention and improving psychological health and was associated with general health benefits for older people [2]. However, the interest in Tai Chi has increased in particular in recent years and since 2010, more than twice as many systematic reviews have been published. In order to provide a broad overview of the research evidence that has been published to date, we conducted a systematic review of systematic reviews of the effects of Tai Chi on health outcomes [3]… Read full article