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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 December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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