Studies by the National Institute on Aging (NIA), launched in1990:

Two studies, one by Steven L Wolf, PhD, and the other by Leslie Wolfson, MD, and collegues, found that Tai Chi was effective in improving balance and strength among older people. Older people taking part in a 15 week Tai Chi program reduced their risk of falling by 47.5%.

 

Circulation, vol 90, 2877-2885, 1994. J.S. Wang, et al.   Strenuous exercise may sensitize platelet adhesiveness and aggregability in both healthy patients and those with stable angina.  Moderate exercise, in contrast, supresses significantly those platelet functions and pay protect from the risk of cardiovascular diseases. 

The Harvard Health Letter (21:11, 1996) reports a study in the May 1996 Journal of the American Geriatrics Society, showing that the slow and precise movements of Tai Chi Chuan improved the balance of seniors.

 

The University of California, Berkeley, Wellness Letter, 1998, cites the benefits of the "smooth, balanced, and low-impact" exercise to health.

 

The Harvard Woman's Health Watch, Dec 2000, article, "Tai Chi: Meditative movement for Health" cites the benefits for women, and lists Master William C.C. Chen's video's as a selected Woman's Health Watch resource.

 

The Annals of Behavioral Medicine, 2001; 23:139-146, documents improvements over a 6 month period in physical functions in daily and more strenuous activities.

 

Br. J. Sports Med 2001; 35:148-156

Li, Hong, and Chan

Tcc is a moderate intensity exercise that is beneficial to cardiorespiratory function, immune capacity, mental control, flexibility, and balance control.

 

Journ. Altern. Complement. Med. 2003, Oct, 9,(5):747-754

 Tsai JC, Wang WH, Chan P, et al.

    The Beneficial Effects of Tai Chi Chuan on Blood Pressure and Lipid Profile and Anxiety Status in a Randomized Controlled Trial

        found were a decrease of 15.6 mm Hg Systolic and 8.8 Diastolic pressure, decrease of total serum cholesterol of 15.2 mg/dL, with increased HDL and decreased LDL, as well as decreased measures of anxiety.

 

The Archives of Internal Medicine, Mar 8 2004, report many benefits to heart, circular system, and joint problems, as well as other chronic health conditions. The study was done by

Wang  Chenchen, MD, at Tufts-New England Medical Center, Boston, Mass.

 

AARP Bulletin for May, 2004 recommends the benefits of Tai Chi Chuan for its readers.

International Journal of Diabetes in Developing Countries, vol 25:105-109, 2005. V. Ambarish, et al.  After 1 month of regular moderate exercise Tumor Necrosis Factor Alpha shows a fall below baseline levels;  not so with regular strenuous exercise.  Regular moderate exercise has a beneficial effect on helath by way of keeping this cytokine at low levels.

 

BRITISH JOURNAL OF SPORTS MEDICINE, 2006; 40 239-243.  S-H YEH, et al.  Regular tai chi chuan exercise over 12 weeks increased functional mobility of middle aged participants, and increased the ratio of T helper cells to supressor cells, while increasing growth factor beta and interleuckin 10 under antigen stimulation.

55: 99-102   2006    Kawano Ichiro  et al.

"Electromyographic (EMG) Analysis of Tai Chi"

      EMG characteristics of various leg muscles were compared from Tai Chi Chuan to bicycling and jogging, and found to exceed muscle activities in the other exercises.  Tai Chi Chuan could be a useful strength building exercise.

DIABETES CARE 30:716-718  2007. S-H YEH, et al.  Regular Tai Chi Chuan exercise can imrove glucose metabolism, and benefit immune regulatory function in type 2 diabetic patients.

NATIONAL INSTITUTES OF HEALTH study reported in the New york Times, April 17, 2007, shows that tai chi practice improves immunity to the shingles virus;  also, practitioners had better response to the vaccine.

A STUDY AT UCLA Oct 22, 2007, shows tai chi practice reduces headache pain, and improves perceived energy, emotional well-being, and social functioning.

JOURNAL OF NEUROSCIENCE, 2007(31):8324-8333   The Neurochemically Diverse Intermedius Nucleus of the Medulla as a Source of Excitory and Inhibitory Synaptic Output to the Nucleus Tractis Solitarius.  I.J. Edwards, et. al.   Pathways have been found showing that neck flexion and tension can increase respiration, heart rate, and blood pressure.  This occurs in the connection between the spinal cord ant the nucleus tractus solitarius of the brain stem.  

A study published in INTERNAL MEDICINE, and summarized at www.internalmedicinenews.com, Feb 2, 2008, was conducted by Dr Ruth Taylor-Piliae.  In addition to improvement in balance, this is the first study to document improvement in cognitive function in comparison to the control group performing western-style exercise.

British Medical Journal Apr 2, 2008- Tai Chi exercisees imporves type 2 diabetes control  and T cell helper function;  a benefit of regular moderate exercise over strenuous exercise.  See Sciencedaily.com/releases/2008/03/080331220843.htm

Recent articles have appeared demonstrating the benefits of tai chi chuan for arthritis. Here are some links to some sites: (just click on the link)

 

 

This article reviews several clinical studies that demonstrate benefits in improved range of motion, cardiovascular wellness, oxygen uptake and motor control.

 

 

 

ROCK THE FEET: This is an excellent exercise if you sit for more than 30 minutes, especially in confined spaces, airplane seats, waiting rooms, etc.

Stretch-out the legs, and stretch the toes down to the ground. Next, flex the toes upward creating a rolling motion over the heel. Breathe in as the toes go up; exhale as the toes go down. Repeat for several minutes.

The AARP Bulletin for June 2004 has an artical about deep-vein thrombosis (DVT), and recommends exercising similarly to this toe stretch, heel-rock exercise. If you sit for half an hour, or longer, this could be a very beneficial practice.

 

Creativity:  Research by Dr Gene Cohen at George Washington University, and by others elsewhere, has been showing a relationship with creativity and thought to physical well-being and health. The site (this is a  clickable link):

www.dispatch.co.za/2004/05/13/features  has a nice summary report about this kind of research.   Make Tai Chi Chuan one of your creative activities!

 

TAKE A BREAK...Sometimes you can feel that you're not where you would expect to be after practicing for a year or longer...take a break and let the mind relax.  The story of looking for a fugitive while beating a drum (in Chuang Tzu)  exemplifies the need to relax, and change perspective;  or, as someone once said, "If things don't go right, take them left..." (Boy Kanahe, cited in The Hearts's Code, by Paul Pearsall).