This has been a busy week, and a week full of choices. The choice my body wants to make, is to get more work done, and deal with the stress and frustration by eating as much unhealthy food as I can cram into my mouth. However, since I also have celiac neuropathy, my body also lets me know, in no uncertain terms, that if I want to be able to walk and live a full and active life, that I cannot under any circumstance miss a session of Tai Chi. Everyone has had those days – I’m beat…let’s just chill today…I’d rather do… Tai Chi can be a little different – as a form of mindfulness based meditation, it actually does generate very pleasant mental states during practice, with pretty much no sensation of passing time. But even so, it can sometimes be a big step to push away from the computer, couch, or desk, to get started.
Taking a day off is certainly an option, unless perhaps you have a chronic condition. Even then it is still a choice, to choose death or disability, or getting up and doing a needed practice, exercise or routine, to stave off the cold hand of mortality. According to the American Medical Association, 26% of men don’t make any kind of lifestyle change after having a heart attack, stroke or other major cardiac event. A Kaiser report stated that more women change unhealthy behaviors, up to 93%. This may be one reason more women than men participate in Tai Chi programs for health. To attract men to Tai Chi, it might be worth targeting the martial aspects of Tai Chi, or to offer Tai Chi sword forms. What man can resist swinging a sword around : )
For healthy people, time for a variety of exercises may be a luxury. It takes a dedicated and possibly time rich individual to do ALL recommended exercise on a daily bases – aerobic, strength conditioning, stretching – and now add to that Metarobic exercise? As a mind/body practice, with many benefits for physical and psychological health, and with options for using Tai Chi for cardio and strength, Tai Chi can still provide options for a nice total body workout, but one which still demands time for both cardio and Metarobic aspects. There is believe it or not, a Tai Chi fast set. And using a heavy sword and/or wrist weights can develop upper body strength while developing cardiovascular health – but at the sacrifice of Metarobic benefits. So for total cardiovascular and cellular health, a person would still need 30 minutes or so of each on a regular basis (if using wrist weights to address upper body strength. The bent kneed stance during Tai Chi strengthens the knees and legs, even during the slow relaxed and breath focused forms of these exercises).
But, if you suffer from one of the many chronic conditions which plague society (including cancer, heart, lung and kidney disease, asthma, diabetes, compromised immunity, etc.), particularly those which limit more vigorous forms of exercise, Tai Chi may provide a valuable option. Metarobic and Tai Chi research supports a variety of benefits, which can range from easing symptoms (particularly pain), to completely overcoming the condition. Chronic pain, immobility, and death can be great motivators. The trick is to determine just how much Metarobic exercise you need. For me, it is 30 minutes in the morning and night, with an additional 20-30 minutes mid-day, if I am having a bad week. Others might get by with once a day, or a few time a week. If facing a particularly severe and life threatening situation, many of the case stories I have collected stated that individuals were practicing three or more hours a day, before noticing significant benefits. One person stated she started doing eight hours a day, when doctors stated her cancer was incurable. And she recovered. This is important, since in scientific studies reviewed, which showed minimal effects on conditions such as cancer (except for pain and quality of life), participants were only learning Tai Chi two to three times a week for an hour or so. There is no guarantee, but research and supporting case stories are promising for many conditions, and worth a little experimentation with dosage, in discussion with your doctor.
Next week, in recognition of February as American Heart Month, I will present an overview of the benefits of Metarobic exercises for high blood pressure and heart disease. See the Metarobics Facebook Page for case stories related to heart disease, which I am posting this month.
- Dr. Gryffin
Taking a day off is certainly an option, unless perhaps you have a chronic condition. Even then it is still a choice, to choose death or disability, or getting up and doing a needed practice, exercise or routine, to stave off the cold hand of mortality. According to the American Medical Association, 26% of men don’t make any kind of lifestyle change after having a heart attack, stroke or other major cardiac event. A Kaiser report stated that more women change unhealthy behaviors, up to 93%. This may be one reason more women than men participate in Tai Chi programs for health. To attract men to Tai Chi, it might be worth targeting the martial aspects of Tai Chi, or to offer Tai Chi sword forms. What man can resist swinging a sword around : )
For healthy people, time for a variety of exercises may be a luxury. It takes a dedicated and possibly time rich individual to do ALL recommended exercise on a daily bases – aerobic, strength conditioning, stretching – and now add to that Metarobic exercise? As a mind/body practice, with many benefits for physical and psychological health, and with options for using Tai Chi for cardio and strength, Tai Chi can still provide options for a nice total body workout, but one which still demands time for both cardio and Metarobic aspects. There is believe it or not, a Tai Chi fast set. And using a heavy sword and/or wrist weights can develop upper body strength while developing cardiovascular health – but at the sacrifice of Metarobic benefits. So for total cardiovascular and cellular health, a person would still need 30 minutes or so of each on a regular basis (if using wrist weights to address upper body strength. The bent kneed stance during Tai Chi strengthens the knees and legs, even during the slow relaxed and breath focused forms of these exercises).
But, if you suffer from one of the many chronic conditions which plague society (including cancer, heart, lung and kidney disease, asthma, diabetes, compromised immunity, etc.), particularly those which limit more vigorous forms of exercise, Tai Chi may provide a valuable option. Metarobic and Tai Chi research supports a variety of benefits, which can range from easing symptoms (particularly pain), to completely overcoming the condition. Chronic pain, immobility, and death can be great motivators. The trick is to determine just how much Metarobic exercise you need. For me, it is 30 minutes in the morning and night, with an additional 20-30 minutes mid-day, if I am having a bad week. Others might get by with once a day, or a few time a week. If facing a particularly severe and life threatening situation, many of the case stories I have collected stated that individuals were practicing three or more hours a day, before noticing significant benefits. One person stated she started doing eight hours a day, when doctors stated her cancer was incurable. And she recovered. This is important, since in scientific studies reviewed, which showed minimal effects on conditions such as cancer (except for pain and quality of life), participants were only learning Tai Chi two to three times a week for an hour or so. There is no guarantee, but research and supporting case stories are promising for many conditions, and worth a little experimentation with dosage, in discussion with your doctor.
Next week, in recognition of February as American Heart Month, I will present an overview of the benefits of Metarobic exercises for high blood pressure and heart disease. See the Metarobics Facebook Page for case stories related to heart disease, which I am posting this month.
- Dr. Gryffin
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