Tai Chi Can Reduce Risk for Falls Among the Elderly. By Dr. Mercola. Balance is extraordinarily important in your life. Whether you're older than 6. Unfortunately, many spend hours behind a desk each day, increasing their risk of impairing muscle development and losing strength and balance. Many exercise programs engage the use of machines for cardiovascular work without improving balance and coordination.
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The elderly experience more risk from poor balance, as it increases the potential for falling and a subsequent bone break. It can be easy to take your ability to walk, move and balance for granted.
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But, like all things in life, without practice your skill level diminishes. Going up and down stairs, getting up from a chair and picking up something off the floor are all everyday activities that require balance. To successfully train your balance requires performing movements that closely approximate these activities, or activities that commonly result in falls.
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In new research, participants who engaged in the practice of tai chi had a significantly reduced risk of falling and demonstrated improved balance. How Do You Balance? What may seem like a simple task is actually a complex coordination of several different bodily systems.
Your sensory systems give your brain accurate feedback about your relative position in space; your brain processes the information, and your muscles and joints coordinate the movement necessary to stay upright. Inner ear infections, inability to sense the ground or loss of eyesight are just a few of the conditions which may significantly impact your body's ability to sense the environment and react appropriately. For the most part, balance is on . If you experience a balance problem, focusing on staying balanced may increase fatigue and shorten your attention span. With age, some people find they get dizzy or unsteady when in motion. This can be a combination of environmental sensory integration and muscle strength.
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The list of disorders that trigger balance problems includes positional vertigo, Meniere's disease and vestibular neuronitis,2 to name a few. Balance problems are among the more common reasons the elderly seek a physician's advice. While a disturbance in the inner ear is one common cause, so are loss of neuromuscular integration, muscle tone and strength.
Tai Chi May Reduce Your Risk of Falls. In a meta- analysis of 1. The researchers compared senior students against how much time they spent practicing tai chi, the style and the falling risk for the individuals. They found any amount of tai chi exercise was associated with a lower risk of falling as compared to control groups.
As the frequency of the sessions increased from once weekly to three times weekly, the risk reduction jumped from 5 to 6. The researchers felt performing tai chi improved the participant's knee extension strength, flexibility and balance, and reduced the risk of falls. As this was a meta- analysis, the researchers were only able to measure the variables previous studies had included. Chenchen Wang, director of the Center for Complimentary and Integrative Medicine at Tufts Medical Center in Boston, commented on the results: 4. These components also positively impact health by improving self- efficacy, psychosocial functioning, and depression and can help patients bolster self- confidence, which also helps balance and coordination to avoid falls.
Falling is the leading cause of injury death in people over age 6. Americans over 6. Over 8. 00,0. 00 older adults are hospitalized each year after a fall, many because of a broken hip or head injury. According to the Centers for Disease Control and Prevention (CDC), falls in older adults cost nearly $3. As the number of aging people in the U. S. The total cost of a fall and subsequent injury in the elderly is significant, but not inevitable with practical lifestyle adjustments and balance training.
The National Council on Aging developed a Falls Free initiative to address public health issues, injuries and death from falls in the elderly. The initiative includes a coalition of over 7.
A fall is one of the greatest risk factors for the elderly to lose their independence,9 which in turn is associated with the development of depression. Moreover, depression often complicates other health conditions the elderly may suffer, such as diabetes, heart disease and stroke, and is associated with an increase in healthcare costs. Even living at home, but being unable to drive, doubles the risk the elderly may suffer depression. The longer individuals are able to stay independent, both physically and cognitively, the lower the risk of depression, which in turn has an impact on healthcare costs and the burden on the family. Implementing effective preventive strategies may reduce falls and improve quality of life. Benefits of Tai Chi.
This short excerpt from MSNBC's . Tai chi originated in China and is often thought of as an alternative to yoga. It is a form of fluid exercise designed to relax the body and refresh the mind through muscle toning, balance, coordination and flexibility. As you watch someone perform tai chi, it appears they are making fluid dance- like movements and poses. One of the benefits of tai chi is that it is non- competitive, non- aggressive and a self- paced program that doesn't require physical strength, agility or flexibility to begin. Participants gain strength and flexibility through practice.
Some of the essential principles are fluidity of movement, breath control and mental concentration. The practice of tai chi encompasses cardiovascular fitness, flexibility and strength.
The combination of these three factors may also help improve your posture, as good posture is part of good tai chi form. Sitting and standing with good posture relieves stress on your lower and upper back, reducing back pain,1. Good posture opens your chest and improves your ability to breathe and builds a stronger core. Research has associated the practice of tai chi in adults between 6. The researchers recommended including tai chi in public health initiatives to reduce disability and enhance physical function in the elderly.
Peter Wayne, Ph. D., assistant professor of medicine at Harvard, has studied the clinical effects of tai chi on patients with Parkinson's disease and other balance disorders. He comments: 1. 7. Tai chi is one such exercise that we focus on because of its benefits for both balance and mental function. Practicing mindful movement may help compensate for some of the motor deficits that are common in Parkinson's and aging. Another study from Harvard Medical School demonstrated similar results in an even shorter time span. Tai chi may also improve mental balance and reduce stress.
Chronic physical health problems, often found in the elderly population, are associated with stress, anxiety, poor mood and depression. Tai chi has been found to reduce blood pressure and anxiety. Some authors were unsure if the benefits from stress reduction were due specifically to tai chi or related to participating in an enjoyable activity. However, the authors did note that all studies involving tai chi in their meta- analysis demonstrated positive results for the participants. The meditative movements of tai chi are associated with improvements in neuroplasticity, or an improvement in your ability to learn through reorganization of neural pathways.
Research demonstrates these connections help to reduce your stress levels. Other Types of Balance Training. While tai chi is very effective in improving your balance, strength and flexibility, having additional choices helps to add variety to your balance training. In this short video, personal trainer Jill Rodriguez works with my mother on balance exercises, starting in a chair and moving to a standing position. You can never start improving your balance skills too early in life and it's never too late either.
Balance is necessary in most competitive sports and will help improve performance. Below are several other exercises you may want to include in your balance training routine. Avoid quick movements. Instead, concentrate on posture and keeping your weight over your ankles while moving slowly and deliberately. Don't close your eyes while balancing and be sure you use a chair or the wall to stabilize yourself as you begin.
Wear smooth bottom shoes that won't catch on the carpet or floor. Remember, you are not racing or competing with anyone but your own last performance. Take it slowly, learn the moves and stay safe.
If you lose your balance and fall during balance training you may set your progress back weeks or even months.? In this exercise you'll use the wall or a sturdy chair to balance while standing on one foot, concentrating on keeping your weight over your ankle.
What's important is to continue to practice; not being perfect the first time. Once you can stand on one foot for one minute, start to remove some of the stability by holding on with one hand, then your fingertips, then one finger and finally letting go. Remember this takes time and practice.
Begin by standing on the right side of a chair. Hold it with your left hand and raise your right leg off the floor. Imagine you are the center of a clock and reach your right hand straight above your head, to the 1. Move it to your shoulder level or 3 o'clock and then down to your side or 6 o'clock position. Next, move to the other side of the chair and repeat holding with your right hand and lifting your left leg. As you become stronger you may consider adding a 1- pound weight to your wrists.
Stand with both feet together and your hands at your side. Keep a chair nearby if you need it to balance. Move your right foot forward one foot length in a straight line, keeping your weight centered and balanced. Hold for 1. 5 seconds and return to the start position. Repeat with your left foot. In the starting position your feet are shoulder width apart and arms at your side. Raise one knee up as high as you are comfortable and return to the starting position.
Learn Tai Chi Online with Jet Li's Online Academy - Lesson 1. Jet Li's Taiji Zen Online Academy teaches Tai Chi Chuan with a unique principles based approach. It is well- suited for beginners learning Tai Chi as well as more advanced students. This video will teach you the kinetic concept of P. It is the first of the 8 Tai Chi Chuan kinetic concepts which together with the 5 steps make up the 1. Tai Chi Chuan. P.
It pushes out in all directions to create a protective buffer around the core. It's often described as the fundamental energy of Tai Chi Chuan, and applies to all Tai Chi Chuan movement. Transcript: Imagine that you are surrounded by a bubble of energy that can literally bounce off any incoming force. In this lesson you are going to learn about a Taiji Zen Essential known as P. It is an energy that you are going to learn how to put in any movement that you want.
To help make it easier for you to learn each movement by yourself, I am going to break down each movement into three pieces. We are going to look at the footwork first, and then in the next pass we are going to talk about the hands and the waist and the third time through I am going to talk about the energy and the feeling that you have with each movement. LOWER BODYLet's take a look at the footwork first. Stand with your feet together, hands relax by your sides, the knees are slightly soft, the hips are a little bit soft and your head is floating up towards the sky. Neutral Position. Now shift all the weight over to your right foot and your left foot floats up a little bit, then steps out to the side about shoulder width. Then evenly distribute the weight over each feet.
Both hands float up into the air, about shoulder level. Then everything gets heavy, the elbows sink down, the hands sink down, the knees bend and the hips sink down as well. Palms are pressing down right about to hip height. One: Turn and Hold the Ball.
I shift my weight onto the left foot and pivot on the right heel to the right, about 9. Now my weight right here is about 9. Two: Hold the Ball in Empty Step. I now shift my weight onto the right foot, bringing the left foot into an empty step. So there is no weight on this left foot and it is just tapping the ground right in front of the right.
Three: Step out. From here my left foot steps out, just at an angle by the other side of that round brown circle on the front part of your mat, landing heel first. In fact, whenever you step out like this you land with your heel first, but very lightly so there is not a whole lot of weight on that front foot. I sink down into my stance and my front toes pivot in about 3. Still about 6. 0% of my weight is back on the right foot.
Four: Sink and Gather. My feet and my weight pretty much stay in the same place.
I simply sink down into the step, just kind of get down into it here. Five: Expand Forward. I now shift my weight into the front foot, turning my waist as I go and as I finish I sink down into the stance and my right toes pivot inwards slightly. Back to Neutral. I shift my weight back, step by side by side and let my hands float down as my knee straighten, my spine straightens, my head flows up. The weight shifts back over to the right foot and I step my feet together and that's the entire sequence of P.
One: Turn and Hold the Ball. So I am rotating my body with my left leg as the axis, turning my toes out and then I am going to put my hands out into a holding the ball position. My right hand rising up like the top of the ball, about shoulder level, my left hand coming under and cupping the bottom of the ball, hand right in front of the navel. Two: Hold the Ball in Empty Step. Keeping my hands right where they are, I shift my weight forward and step in while my waist is turning slightly to the right. Three: Step out. Again, the hands are staying in the same place.
My left foot steps out into its position. Four: Sink and Gather. So from this position, my hands still in the same spot I sit down into my stance, just sitting down a little bit deeper. Rotate from the waist more towards the right, letting my hands trail my body's rotation.