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10 Benefits of Tai Chi That Will Surprise You

10 Benefits of Tai Chi That Will Surprise You

Tai Chi is an extremely interesting and enjoyable art form. Even better, it’s easy to practice. The requirements for equipment and space are absolutely minimal and the exercises can be practiced almost anywhere. Most importantly, the benefits of Tai Chi are immediately apparent to anyone who participates in it.

1. It Isn’t Just A Fad

Unlike so many exercises, Tai Chi isn’t a new fad that will disappear just as quickly as it arrived. It has existed and been practiced in China for over a thousand years.

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2. It’s For All Ages

Tai Chi is a gentle art. So much so that people of almost any age or physical condition can undertake it. In fact, many prominent teachers began their careers teaching Tai Chi late in life.

3. Strength and Endurance

Tai Chi has proven to be an exercise with significant benefits in the areas of balance, upper- and lower-body muscular strength and endurance, and upper- and lower-body flexibility, particularly in older adults. In one such study, people in their 60s and 70s practiced Tai Chi three times a week for 12 weeks. They also undertook a myriad of physical fitness tests to measure balance, muscular strength, endurance, and flexibility before and after the 12 weeks. After just six weeks, statistically significant improvements were observed in balance, muscular strength, endurance, and flexibility measures. Improvements in each of these areas increased further after 12 weeks.

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4.  Asthma

The focus on proper breathing techniques makes Tai Chi incredibly beneficial for sufferers of asthma.

5. Fibromyalgia

Fibromyalgia  is one of the most common musculoskeletal disorders and is associated with high levels of impaired health and incredibly painful symptoms. The cause of fibromylagia (FM) is unknown, and there is no known cure. In a study of 39 subjects with FM who practiced Tai Chi bi-weekly for six weeks, it was found that FM symptoms and health-related quality of life improved after the study. This could be good news for many other individuals who suffer from this disorder.

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6. Aerobic Capacity

Aerobic capacity diminishes as we age, but research on traditional forms of aerobic exercises has shown that it can improve with regular training. In another meta-analytic study, researchers looked at seven studies focusing on the effects of Tai Chi on aerobic capacity in adults with an average age of 55 years. The investigators found that individuals who practiced Tai Chi regularly for a year had higher aerobic capacity than sedentary individuals around the same age.

7. Stress Relief

The breathing, movement, and mental concentration required of individuals who practice Tai Chi are the perfect distraction from their hectic lifestyles. The mind-body connection is also important here, as it has been reported that breathing combined with body movement and hand-eye coordination promotes calmness.

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8. Walking

Walking speed decreases with age and research suggests that it may be associated with an increased risk of falling. In one study, however, it was found that individuals who practiced Tai Chi walked significantly more steps than individuals who did not.

9. Joint Health

Many forms of ordinary exercise subject the shoulders, knees, the back and other joints to ill-conceived, repetitive, unnatural movements. As such, a great number of active people eventually develop joint problems. However, classical Tai Chi, through the experience of multiple generations of practitioners who practiced from a young age until the end of life, fully grasps the importance of proper postures and movements to protect and strengthen the practitioner’s joints for long-term, repetitive practice.

10. Internal Organ Health

Tai Chi’s fluid spiraling and bending movements, as well as its breathing and meditation components, massage the internal organs and release them from damaging constrictions brought about by stress, poor posture, and difficult working conditions. It also aids the exchange of gases in the lungs and help the digestive system to work better.

Featured photo credit: Tai Chi via akoxix.files.wordpress.com

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Tegan Jones

Tegan is a passionate journalist, writer and editor. She writes about lifestyle tips on Lifehack.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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