Tai chi: A gentle path to fitness - FOX 21/27 WFXR Roanoke/WWCW Lynchburg News, Weather

By Barbara Kunz
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Tai chi is a mind-body exercise that was first used by Chinese monks to improve concentration and physical well-being. This low-impact aerobic exercise combines breathing exercises with slow and gentle movements. The graceful and precise body movements can enhance strength and coordination while helping you achieve better body awareness...and maybe even inner peace.

Tai chi won't make you huff and puff. It is ideal for just about anyone, even older adults or those with disabilities. You can often do tai chi even when you use a wheelchair or walker. Many of the movements can be adapted and performed in a sitting position.

Benefits of tai chi
Tai chi may help to:

• Enhance your stamina
• Make you stronger
• Help you breathe easier
• Achieve better balance
• Improve your posture
• Lessen joint stiffness
• Increase flexibility
• Raise your energy level
• Relieve stress

Injuries from tai chi are few - another advantage. The movements are performed very slowly and are not strenuous if done correctly.

And all you need to practice tai chi is about 10 square feet of empty space at home, in a park, or even on the beach. Many senior centers and fitness clubs offer group tai chi classes or a place to practice, too.

Tips for beginners
The only gear you need for tai chi is your body. Some people prefer to wear a martial arts training uniform. But all you really need is a loose-fitting, comfortable tee-shirt or sweat shirt, and shorts or lightweight pants. Cotton, cotton blends, or other breathable fabrics are best. Wear cotton socks and comfortable sneakers.

Here are some other tips:

• Before you start, warm up your muscles by walking or doing other gentle movements for 5 to 10 minutes. Then, gently stretch all your muscle groups.
• Tai chi movements should flow like water and be continuous.
• Do not attempt to exceed your range of motion. Modify the movements, depending on how flexible you are.
• Try not to lock your knees or elbows.
• Rotate your head along with your trunk during circular movements.
• If you feel pain, stop.
• If you feel tired, it's best to stop and rest. Resume only when you feel ready.
• After tai chi training, do about 10 minutes of cool-down exercises and gentle stretching.

Tai chi tips for seniors
Research shows that the most effective plan to prevent falls among older adults is activity that improves strength, movement, and flexibility. Tai chi may help to achieve these goals.In one study, older people taking part in a 15-week tai chi program reduced their risk of falling by almost half. After the course, many were no longer afraid of falling.

Before you take up tai chi, discuss your plan with your doctor and get a medical clearance. You could start by getting a tai chi book and instructional videos. Or you might want to take a class.

If you are a senior, enroll in a tai chi class tailored for your age group. The instructor should have training and experience working with seniors. You will also need to tell your instructor about any medical conditions or physical limitations you may have. You may wish to avoid classes that stress passing tests imposed by tai chi masters.

To find a tai chi class for seniors, contact your local senior center, a community hospital or recreation program, a college or university continuing education department, or a martial arts or tai chi school.

View the original Tai chi: A gentle path to fitness article on myOptumHealth.com