DEFINITION: Tai Chi Chuan (Tai Chi) translates into Grand Ultimate Fist. It is an ancient Chinese martial art,
for exercise, relaxation, and self-defense. In modern times the focus of Tai Chi is on the exercise and relaxation to
improve ones health and help align Mind, Body, and Spirit.
Being an exercise, Tai Chi teaches one to breathe abdominally like a child. What is actually happening while
performing a Tai Chi Form is you are participating in a moving meditation. Proper breathing is an essential part of
Tai Chi. So here is a little history of why breathing is essential. As adults we shortcut our breathing in our daily
routines, we breathe in our chest which only utilizes about 20% of our total lung capacity. So we are also
decreasing the oxygen that feeds our blood and muscles. The result of decreased oxygen partially causes our
muscles to tense up especially in the shoulder area. If we in turn breathe abdominally we will utilize closer to 80%
of our lung capacity which increases oxygen in the blood, below is a short list of proven benefits of Tai Chi;
1) Improves blood circulation
2) Strengthens the heart and increases muscle tone, reducing the incidence of high blood pressure and other
cardiovascular diseases.
3) Promotes deep breathing, thus developing the lungs to their intended capacity helping reduce stress, and
improves asthmatic conditions.
4) Aides in the relief from neck and back pain and also headache and arthritic pain, as well as, Post Surgery
Recovery.
5) Eases nervous tension, allowing for better and easier sleep.
6) Enhances digestion and helps decrease toxins in the system.
7) Stimulates the metabolism, promoting tissue growth and repair.
8) Helps to improve concentration and peace of mind
9) The slow concentrated movements strengthen the smaller muscle groups which aide in the prevention of
common injuries and increases balance preventing falls as you get older.
10) Strengthens Bones and aides in prevention of osteoporosis
11) And probably the most forgotten…Self-Defense
In an American Heart Association study; they took two cadres of 30 Senior Citizen Americans. The first cadre
participated in aerobics designed for seniors, three times a week for 30 minutes; the second cadre participated in
Tai Chi three times a week for 30 minutes as well. The results: they found the Tai Chi cadre’s average decrease
in blood pressure 7 mm/ hg and the cadre doing aerobics averaged 8.4 mm/hg. The final synopsis was; since the
low impact level and extremely low chance of injury Tai Chi is almost as effective as aerobics and in cases
depending on the health of the student Tai Chi may even be a better choice.
A final note: Tai Chi is not just for older people. It is an exercise for people of all ages, sizes, body types. The
ultimate goal is to help people find balance in their Mind, Body and Spirit.
