Golden Lotus Nei Gong
Ancient Meditation Practices Study Group
"The sages does nothing yet nothing stays undone"
無為而無不為
This section is dedicated to the Ashland OR
YMCA Chi Kung and Tai Chi Students
Current Medical Research on Tai Chi
As the global population ages, older adults face inevitable physiological changes, leading to:
decreased balance ability
weakened muscle strength
a higher risk of falling
The Critical Need for Fall Prevention
Falls are a primary cause of serious injury and death among older adults, with 28-42% of those over 65 falling annually. The severe consequences make fall prevention a critical global health objective.
Tai Chi: An Accessible Solution for Fall Prevention
Tai Chi is a highly effective exercise for older adults. Its slow, controlled movements are performed in a semi-squatting position, requiring a continuous shift of the body's center of gravity. This method improves balance and strength, reducing fall risk.
As an exercise with minimal equipment needs, Tai Chi is highly accessible and can be easily promoted.
Effective for High-Risk Individuals
Tai Chi is beneficial not only for healthy seniors but also for high-risk populations. Studies show it improves balance and motor ability in patients with conditions like stroke and Parkinson's disease.
How Tai Chi Prevents Falls
Tai Chi effectively reduces falls by improving balance, strength, and confidence. Its benefits increase with the duration and frequency of practice, with Yang-style being particularly effective.
The mechanisms behind its success include:
Improved Balance: The core benefit of Tai Chi is enhanced balance. Its slow, continuous weight shifting and focus on posture train older adults to better control their center of gravity, improving both static and dynamic balance.
Reduced Fear of Falling: Multiple studies confirm that Tai Chi significantly reduces the fear of falling, building confidence for daily activities.
Enhanced Lower Limb Strength: Lower body strength is crucial for stability. Tai Chi's semi-squatting postures directly strengthen leg muscles, counteracting age-related decline.
Improved Cognitive Function: Cognitive impairment is a key cause of falls. Tai Chi’s focus on mind-body coordination and meditation improves executive function and attention, which are vital for maintaining stability.
Optimal Tai Chi Plan for Fall Prevention
To maximize benefits, studies suggest an optimal exercise plan:
Duration: 30–60 minutes per session
Frequency: 2 to 3 sessions per week
Total Time: At least 50 hours of practice
Early Intervention for Fall-Prone Women
Falls are a leading cause of accidental death in older adults, with postmenopausal women facing a greater risk due to osteoporosis. A recent study investigated a 12-week Tai Chi program as an early intervention for fall-prone women aged 60-70 to improve their balance and fitness.
The 12-Week Tai Chi Program
In the study, 24 women participated in a supervised 12-week Tai Chi program, while 26 were in a control group. The one-hour sessions were held three times a week and included:
a 10-minute warm-up
a progressive Yang-style 24-form practice (starting at 20 mins and increasing to 45 mins)
a 10-minute cool-down with stretching
The control group did not participate in any structured physical activity beyond their normal daily routine.
Impressive Fitness Gains
After 12 weeks, the Tai Chi group showed remarkable improvements compared to the control group:
Flexibility: 163.2% increase
Balance: 61.0% improvement
Upper-Body Strength: 8.3% enhancement
These gains significantly improved balance control and handgrip strength, supporting long-term independent living.
How Tai Chi Boosts Flexibility
Flexibility, which is crucial for independent living, was measured with the sit-and-reach test. The Tai Chi group increased their sit-and-reach distance from 3.8 cm to 10.0 cm, a 163.2% improvement.
This is likely because Tai Chi's continuous forward and backward movements strengthen lower limb muscles and improve control over joint angles, leading to greater flexibility.
Significant Improvement in Balance Control
The 61.0% improvement in balance was measured using the one-leg stand test, a key indicator of fall risk. The Tai Chi group improved their stand time by a noteworthy 2.5 seconds. This is highly significant, as studies show that each 1-second increase is associated with a 5% reduction in hip fracture risk.
This enhanced balance is attributed to Tai Chi’s emphasis on:
rhythmic trunk rotation
forward-backward weight shifting
the concept of “rooting with feet”
These core movements promote neuromuscular adaptation, leading to better coordination, gait, and postural control.
Surprising Gains in Upper-Body Strength
The Tai Chi group’s handgrip strength (24.9 kg) also improved, surpassing the national norm for their age. This is a remarkable result for an exercise that is perceived as gentle and does not use weights.
The reason lies in Tai Chi's origin as a martial art known as shadow boxing. It was designed as an energy-intensive activity, with studies showing that competitive routines can demand more energy per minute than a typical Western resistance training set.
Conclusion: Breaking the Cycle of Fear
Many older adults who fall develop a fear of falling, which leads to inactivity. This creates a negative feedback loop (falling-fear-inactivity) that can accelerate the aging process.
Tai Chi helps break this cycle. As a safe, low-intensity, and equipment-free activity, it effectively improves flexibility, balance, and functional fitness.
This makes it an ideal exercise for older women, especially those with an elevated risk of falling and osteoporosis.
Name and Romanization
The name "tai chi", the most common English spelling, is not a standard romanization of the Chinese 太极拳 (tàijíquán, lit. 'Taiji boxing'). Earlier, it appeared in English using the Wade–Giles system as "tʻai chi chʻüan", later shortened to "tʻai chi". Since the late twentieth century, pinyin has become the standard, rendering it as tàijíquán. In English, it is sometimes called "shadowboxing".
Philosophical Background
Tai chi sources are grounded in Taiji cosmology, which appears in both Taoist and Confucian philosophy as the origin of yin and yang (☯). It also draws on Taoist neidan (internal alchemy), qi (vital energy), and the three dantian. Teachers such as Cheng Man-ch'ing emphasized its Taoist background, linking it to Laozi's teachings on softness and qi cultivation.
Internal Martial Art
Tai chi is classified as an "internal" (neijia) martial art, emphasizing qi development and categorized under the Wudang arts. Unlike Shaolin's external (waijia) styles, tai chi focuses on internal power, softness overcoming hardness, wu wei (effortless action), yielding, and spiritual self-cultivation.
Practice as Meditation
The practice emphasizes relaxation, inward focus, and slowing of body, mind, and breath. This allows practitioners to release tension, drop conditioned habits, and let qi flow naturally with the Tao. Tai chi is thus a form of moving meditation that fosters no-mind (wuxin) and spontaneity (ziran).
Yin and Yang Principles
A central principle of tai chi is working with yin (softness) and yang (hardness). Practitioners avoid force against force; instead, one side yields to allow motion. Laozi described this as "the soft and pliable defeating the hard and strong". Tai chi combines both soft and hard, with yin as the source of yang, transforming soft power into hard power.
Ethics and Recognition
Traditional teachings emphasize wude ("martial virtue"), urging protection of the defenseless and mercy toward opponents. In December 2020, UNESCO inscribed tai chi in its Representative List of the Intangible Cultural Heritage of Humanity.
Origins and Styles
Tai chi, also called Shadow Boxing, traces its philosophical roots back over 3000 years to the Book of Changes. It embodies Taoist principles of balance, yin-yang harmony, and alignment with nature. Legend attributes its creation to the Taoist Zhang Shanfeng, though more reliable sources credit Chen Wangting in the 17th century as the founder of Chen style.
Chen Style
Chen Wangting (c.1670s) created the Chen style, integrating martial forms, Daoyin and Tuna (precursors to Qigong), and Traditional Chinese Medicine into a complete system. Known for spiral force, contrasts of slow-soft and fast-hard movements, explosive power, and low stances, it is demanding and effective in combat. Chen Fake (1887–1957), one of its greatest masters, popularized Chen style outside his village.
Yang Style
Yang Lu-chan (1799–1872) adapted Chen style into Yang style, known for higher stances and gentler, slower movements. Called "Yang the Invincible", he spread tai chi widely, including to the Imperial Court. Yang style is today the most practiced form, valued for its accessibility and health benefits.
Wu/Hao Style
Wu Yuxiang (1812–1880) developed this style, later refined by Hao Weizheng. Characterized by small, close-knit movements emphasizing internal force and correct positioning, Wu/Hao style highlights subtlety and deep internal control.
Wu Style
Another Wu style, created by Wu Quan-you and Wu Jian-quan, emphasizes softness and redirecting force. It includes many hand techniques and a slightly forward posture. Wu style is elegant, effective, and technique-rich.
Sun Style
Sun Lu-tang (1861–1932) created Sun style, combining tai chi with Xingyiquan and Baguaquan. Known for agile steps, smooth flowing movements, and integrated Qigong, it features higher stances, making it easier for older practitioners. Its compactness and healing qualities make it widely used in health programs.
Conclusion
Tai chi has many forms and styles, each offering unique characteristics. Rather than being overwhelming, these variations provide choices suited to different goals. For health, simplified programs such as the Tai Chi for Arthritis set are effective and accessible, enjoyed by millions worldwide.
🧘♀️References🧘♀️
A sharper mind: tai chi can improve cognitive
function, January 2024.
Current Medical Research on Tai Chi
As the global population ages, older adults face inevitable physiological changes, leading to:
decreased balance ability
weakened muscle strength
a higher risk of falling
The Critical Need for Fall Prevention
Falls are a primary cause of serious injury and death among older adults, with 28-42% of those over 65 falling annually. The severe consequences make fall prevention a critical global health objective.
Tai Chi: An Accessible Solution for Fall Prevention
Tai Chi is a highly effective exercise for older adults. Its slow, controlled movements are performed in a semi-squatting position, requiring a continuous shift of the body's center of gravity. This method improves balance and strength, reducing fall risk.
As an exercise with minimal equipment needs, Tai Chi is highly accessible and can be easily promoted.
Effective for High-Risk Individuals
Tai Chi is beneficial not only for healthy seniors but also for high-risk populations. Studies show it improves balance and motor ability in patients with conditions like stroke and Parkinson's disease.
How Tai Chi Prevents Falls
Tai Chi effectively reduces falls by improving balance, strength, and confidence. Its benefits increase with the duration and frequency of practice, with Yang-style being particularly effective.
The mechanisms behind its success include:
Improved Balance: The core benefit of Tai Chi is enhanced balance. Its slow, continuous weight shifting and focus on posture train older adults to better control their center of gravity, improving both static and dynamic balance.
Reduced Fear of Falling: Multiple studies confirm that Tai Chi significantly reduces the fear of falling, building confidence for daily activities.
Enhanced Lower Limb Strength: Lower body strength is crucial for stability. Tai Chi's semi-squatting postures directly strengthen leg muscles, counteracting age-related decline.
Improved Cognitive Function: Cognitive impairment is a key cause of falls. Tai Chi’s focus on mind-body coordination and meditation improves executive function and attention, which are vital for maintaining stability.
Optimal Tai Chi Plan for Fall Prevention
To maximize benefits, studies suggest an optimal exercise plan:
Duration: 30–60 minutes per session
Frequency: 2 to 3 sessions per week
Total Time: At least 50 hours of practice
Early Intervention for Fall-Prone Women
Falls are a leading cause of accidental death in older adults, with postmenopausal women facing a greater risk due to osteoporosis. A recent study investigated a 12-week Tai Chi program as an early intervention for fall-prone women aged 60-70 to improve their balance and fitness.
The 12-Week Tai Chi Program
In the study, 24 women participated in a supervised 12-week Tai Chi program, while 26 were in a control group. The one-hour sessions were held three times a week and included:
a 10-minute warm-up
a progressive Yang-style 24-form practice (starting at 20 mins and increasing to 45 mins)
a 10-minute cool-down with stretching
The control group did not participate in any structured physical activity beyond their normal daily routine.
Impressive Fitness Gains
After 12 weeks, the Tai Chi group showed remarkable improvements compared to the control group:
Flexibility: 163.2% increase
Balance: 61.0% improvement
Upper-Body Strength: 8.3% enhancement
These gains significantly improved balance control and handgrip strength, supporting long-term independent living.
How Tai Chi Boosts Flexibility
Flexibility, which is crucial for independent living, was measured with the sit-and-reach test. The Tai Chi group increased their sit-and-reach distance from 3.8 cm to 10.0 cm, a 163.2% improvement.
This is likely because Tai Chi's continuous forward and backward movements strengthen lower limb muscles and improve control over joint angles, leading to greater flexibility.
Significant Improvement in Balance Control
The 61.0% improvement in balance was measured using the one-leg stand test, a key indicator of fall risk. The Tai Chi group improved their stand time by a noteworthy 2.5 seconds. This is highly significant, as studies show that each 1-second increase is associated with a 5% reduction in hip fracture risk.
This enhanced balance is attributed to Tai Chi’s emphasis on:
rhythmic trunk rotation
forward-backward weight shifting
the concept of “rooting with feet”
These core movements promote neuromuscular adaptation, leading to better coordination, gait, and postural control.
Surprising Gains in Upper-Body Strength
The Tai Chi group’s handgrip strength (24.9 kg) also improved, surpassing the national norm for their age. This is a remarkable result for an exercise that is perceived as gentle and does not use weights.
The reason lies in Tai Chi's origin as a martial art known as shadow boxing. It was designed as an energy-intensive activity, with studies showing that competitive routines can demand more energy per minute than a typical Western resistance training set.
Conclusion: Breaking the Cycle of Fear
Many older adults who fall develop a fear of falling, which leads to inactivity. This creates a negative feedback loop (falling-fear-inactivity) that can accelerate the aging process.
Tai Chi helps break this cycle. As a safe, low-intensity, and equipment-free activity, it effectively improves flexibility, balance, and functional fitness. This makes it an ideal exercise for older women, especially those with an elevated risk of falling and osteoporosis.
Name and Romanization
The name "tai chi", the most common English spelling, is not a standard romanization of the Chinese 太极拳 (tàijíquán, lit. 'Taiji boxing'). Earlier, it appeared in English using the Wade–Giles system as "tʻai chi chʻüan", later shortened to "tʻai chi". Since the late twentieth century, pinyin has become the standard, rendering it as tàijíquán. In English, it is sometimes called "shadowboxing".
Philosophical Background
Tai chi sources are grounded in Taiji cosmology, which appears in both Taoist and Confucian philosophy as the origin of yin and yang (☯). It also draws on Taoist neidan (internal alchemy), qi (vital energy), and the three dantian. Teachers such as Cheng Man-ch'ing emphasized its Taoist background, linking it to Laozi's teachings on softness and qi cultivation.
Internal Martial Art
Tai chi is classified as an "internal" (neijia) martial art, emphasizing qi development and categorized under the Wudang arts. Unlike Shaolin's external (waijia) styles, tai chi focuses on internal power, softness overcoming hardness, wu wei (effortless action), yielding, and spiritual self-cultivation.
Practice as Meditation
The practice emphasizes relaxation, inward focus, and slowing of body, mind, and breath. This allows practitioners to release tension, drop conditioned habits, and let qi flow naturally with the Tao. Tai chi is thus a form of moving meditation that fosters no-mind (wuxin) and spontaneity (ziran).
Yin and Yang Principles
A central principle of tai chi is working with yin (softness) and yang (hardness). Practitioners avoid force against force; instead, one side yields to allow motion. Laozi described this as "the soft and pliable defeating the hard and strong". Tai chi combines both soft and hard, with yin as the source of yang, transforming soft power into hard power.
Ethics and Recognition
Traditional teachings emphasize wude ("martial virtue"), urging protection of the defenseless and mercy toward opponents. In December 2020, UNESCO inscribed tai chi in its Representative List of the Intangible Cultural Heritage of Humanity.
Origins and Styles
Tai chi, also called Shadow Boxing, traces its philosophical roots back over 3000 years to the Book of Changes. It embodies Taoist principles of balance, yin-yang harmony, and alignment with nature. Legend attributes its creation to the Taoist Zhang Shanfeng, though more reliable sources credit Chen Wangting in the 17th century as the founder of Chen style.
Chen Style
Chen Wangting (c.1670s) created the Chen style, integrating martial forms, Daoyin and Tuna (precursors to Qigong), and Traditional Chinese Medicine into a complete system. Known for spiral force, contrasts of slow-soft and fast-hard movements, explosive power, and low stances, it is demanding and effective in combat. Chen Fake (1887–1957), one of its greatest masters, popularized Chen style outside his village.
Yang Style
Yang Lu-chan (1799–1872) adapted Chen style into Yang style, known for higher stances and gentler, slower movements. Called "Yang the Invincible", he spread tai chi widely, including to the Imperial Court. Yang style is today the most practiced form, valued for its accessibility and health benefits.
Wu/Hao Style
Wu Yuxiang (1812–1880) developed this style, later refined by Hao Weizheng. Characterized by small, close-knit movements emphasizing internal force and correct positioning, Wu/Hao style highlights subtlety and deep internal control.
Wu Style
Another Wu style, created by Wu Quan-you and Wu Jian-quan, emphasizes softness and redirecting force. It includes many hand techniques and a slightly forward posture. Wu style is elegant, effective, and technique-rich.
Sun Style
Sun Lu-tang (1861–1932) created Sun style, combining tai chi with Xingyiquan and Baguaquan. Known for agile steps, smooth flowing movements, and integrated Qigong, it features higher stances, making it easier for older practitioners. Its compactness and healing qualities make it widely used in health programs.
Conclusion
Tai chi has many forms and styles, each offering unique characteristics. Rather than being overwhelming, these variations provide choices suited to different goals. For health, simplified programs such as the Tai Chi for Arthritis set are effective and accessible, enjoyed by millions worldwide.
🧘♀️References🧘♀️
A sharper mind: tai chi can improve cognitive function, January 2024.
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