We’ve written before about the benefits of Tai Chi for your brain fitness and your immune system. In fact, we go into some detail on this topic in a couple sections
of our new book, BrainFit for Life. Now a new study shows some striking effects of
a year-long Tai Chi program at dramatically reducing cardiovascular disease risk
factors.
The new paper published by Chin Lang et al. in the Journal of Complementary and
Alternative Medicine details the evaluation of 53 patients with clinically problematic
high cholesterol or triglycerides. About half of the patients in this study
participated in a 12-month Tai Chi program while the other half continued their
typical sedentary lifestyle. Since all of the patients were classified as high risk for
cardiovascular illness, they remained on cholesterol reducing medication in both
groups.
The group that received Tai Chi saw a significant improvement on many fronts.
Their blood pressure dropped, their total cholesterol and ‘bad’ cholesterol (LDL)
went down, their insulin levels decreased and markers of excess inflammation fell as
well. The sedentary control group saw a slight reduction in blood pressure but their
cholesterol and triglyceride levels actually got worse - even though they remained
on cholesterol reducing medication (chalk up another point for exercise).
Beyond these blood markers, the Tai Chi group also experienced improvements on
measure of physical fitness. They significantly improved their exercising heart rate,
oxygen uptake and ventilation. The sedentary group saw no such benefits, and, in
fact, saw a decline in several fitness markers.
This study provides more positive data for the health benefits of Tai Chi. Why is it
so good for you? No one really knows the definitive answer to that, but there are
likely many factors.
First, Tai Chi involves slow and deliberate movements that help regulate breathing
and focus, which contributes to better stress management. A plethora of studies
have shown the health boosting benefits of reducing stress, so this alone is a major
plus.
Second, Tai Chi provides moderate levels of exercise that mixes cardiovascular with
strength training - holding those poses ain’t easy. Even though the movements are
slow, practitioners experience a sustained elevation of heart rate. Maybe not as
much as shakin’ your booty in a jazzercise class, but elevated all the same.
Third, Tai Chi helps improve balance and coordination. This is a huge benefit for
older folks, since falling is the number one cause of injury in this age group.
Younger folks glean benefit from this aspect as well, especially anyone engaged in
athletics. Balance control is central to performance in many sports.
Fourth, often times, folks perform Tai Chi in a group setting, involving the social
support aspect. We have written about the huge benefits of social support in the
past. In fact, a couple other recent studies found that social support significantly
helps recovery from a stroke or heart attack while social isolation makes it worse.
Tai Chi, considered a ‘soft martial art’, has been around in Chinese culture for a
couple hundred years and is now making its way to the rest of the world. It
shouldn’t be that difficult anymore to find a Tai Chi class in a community near you.
Whether you’re a busy professional needing to reduce some stress, a retired
individual needing to keep your brain and body fit or a patient fighting an illness,
Tai Chi seems to have a little something for everyone.
Reference: Journal of Complementary and Alternative Medicine (2008) 14:7,
813-819.
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Contributor's Note
Dr. Simon Evans is a brain scientist at the University of Michigan interested in lifestyle approaches to brain health and fitness. He is the co-author of BrainFit for Life: A User's Guide to Life-Long Brain Health and Fitness. Visit his website at http://www.brainfitforlife.com
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This intel first appeared on: http://brainfitforlife.com/blog/tai-chi-for-your-head-and-your-heart/
