Metarobics Mind/Body Blog

Tai Chi – Aerobic or ?

11/14/2019

Pete Anthony Gryffin, PhD. MS

Metarobic research supports important effects on Hypoxia results from slow relaxed and breath focused movements. (from "Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi")

For most people who practice tai chi, you would get a look of surprise if they were told that the medical community considers tai chi an aerobic exercise equivalent to jogging. Yet this is how most health articles, and even scientific research, identifies tai chi. How did a slow-moving gentle breath-focused exercise come to be considered even a moderate aerobic exercise, even by the American Heart Association (2014)?

In tracing this perspective back, from one article citing another, the origins of viewing tai chi as an aerobic exercise seems to come from a series of studies conducted by Ching Lan and colleagues (1996; 2001; 2001; 2004). Their 2001 study on heart rate response showed the highest heart rate, with an average heart rate during tai chi of 140 beats per minute, with a range of 130 to 150 beats per minute. In their 1996 study, the heart rate during tai chi in participants aged 50 to 65 years averaged 130 beats per minute, and 120 beats per minute for participants aged 65 to 80 yrs.

Other studies show quite a range, including 134 beats per minute (Zhou, 1984); 104 beats per minute (Gong et al., 1981); and 103.71 ± 9.73 beats per minute (Pan et al, 2015). A more recent study (Maris et al., 2019) recorded an average heart rate during tai chi of 108 beats per minute. Participants in this study had no prior tai chi experience and followed a trained instructor.

So why is there such a wide range? And is tai chi aerobic or not? To be considered an aerobic exercise, according to the new standards set by the American College of Sports Medicine (ACSM, 2019), heart rate must be between 40-60% of your heart rate reserve (HHR). Heart rate reserve is the difference between your resting heart rate and your maximum heart rate. Forty percent HHR is considered the minimum to achieve an aerobic effect. To calculate your target aerobic heart rate range, the ACSM provides the following formula to determine moderate aerobic intensity: 220 – age – resting heart rate X .4 to .6 (40-60%) + your resting heart rate.

For the study by Maris and colleagues (2019), in which the average age of participants was 20 years, and the average resting heart rate was 82, the heart rate would have to be 129 to be considered moderate aerobic intensity. For ages 45 to 55, a resting heart rate range of 68 to 71 is considered good health. So for a 50 year old with a resting heart rate of 70 beats per minute, their target heart for moderate aerobic intensity would range from 110 to 130 (40-60% of heart rate reserve).

It is worth noting that as examples of moderate aerobic exercise, the ACSM (2019) lists running, brisk walking, swimming, cross-country skiing, dancing, cycling, and the stationary bike. For the majority of people who practice tai chi, few if any would compare tai chi to even brisk walking. Indeed, Lan and colleagues even note, in the above studies claiming tai chi to be a moderate aerobic activity, that tai chi is performed at an extremely slow speed and in a relaxed manner. Hardly the description of a moderate aerobic exercise. In my own practice, as a 30-year practitioner, my own heart rate rarely goes over 87 beats per minute throughout the form, with a typical range of 84 to 86 beats per minute. This does not include the kicking section, or the movements “snake creeps down,” “embrace tiger, return to mountain,” or “step up to seven stars.” These more strenuous movements constitute a very small part of the 108 yang style long form. It is worth noting that many teachers (including myself) modify these movements to be less strenuous, particularly for older or newer practitioners.

So why is there such discrepancy in the heart rates of the various studies, and why is tai chi so often listed as a moderate aerobic exercise? Much of this can be traced to the early studies by Lan and colleagues, as noted above. But why did their studies show such elevated heart rates? Without very detailed descriptions of their protocol, it would be difficult to say for certain. But one possibility may be the location of their studies, and the teacher used in the studies.

From their description of the protocol and subjects used in the various studies, participants were located in Taiwan, many from the same tai chi club, possibly with the same instructor. This is important, in that the instructor can have a large impact on pace and intensity of the exercise. Tai chi has become a form of competition, particularly in China. As a competition, participants are judged on several factors, including how deep their stance is. The more the knees are bent and the lower the stance, the greater the points awarded. And also the greater the intensity of the form.

Due to time constraints in competition, tai chi may also be performed at a faster rate. Teachers with competition experience, gold medals, and national acclaim are automatically recognized as experts. And indeed, they are experts in tai chi competition, focused around style, pace and low deep stances. But is this the same as tai chi taught for health, and for traditional formats focused on relaxation and a slow pace? This situation alone can account for much of the variability in the consideration of tai chi as an aerobic or non-aerobic exercise. And this is important, because if tai chi has unique health benefits resulting from slow relaxed movements, then speeding up and increasing the intensity of movements, in order to make tai chi an aerobic exercise, may rob tai chi of the very benefits those with chronic conditions seek to obtain.

This is one of the reasons I coined the word metarobic, versus aerobic exercise. Based on my research, tai chi and similar exercises measurably enhance, in ways unique from aerobic exercise, three main areas during practice: Enhanced blood oxygen saturation, oxygen diffusion, and oxygen metabolism (Gryffin, 2013; 2018). My own students have reported significant benefits for cancer, blood pressure, diabetes, heart disease, peripheral neuropathy, and may other conditions.

Indeed, it was the dramatic effects on one my students with cancer, who had been given three weeks to live, which got me looking in a Metarobic direction, and the potential effects on hypoxia (oxygen deficiency in the tissues). See my book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” for her story, and a detailed overview of the theory and supporting research. I also included over 50 case stories from other people for a more personal approach, from those who experienced the often dramatic benefits of these exercises. Benefits explained by relaxed slow movements and a focus on deep breathing, and the measurable effects on enhanced blood oxygen saturation, diffusion, and metabolism. Evidence supports that speeding up tai chi to make it aerobic robs the practice of the many benefits unique to tai chi, and other forms of relaxed mindful and breath focused exercise.

Please share with me your own experiences with tai chi on the Metarobics Facebook Page – do you consider tai chi an aerobic exercise? Or would Metarobic effects* be a better explanation?

*Metarobic Effects: Blood oxygen saturation and diffusion increases during tai chi, and falls briefly dramatically (as much as 10 points or more) following tai chi. This indicates greater oxygen use and enhanced oxygen metabolism during tai chi, and possible effects on hypoxia (oxygen deficiency in the tissues). Hypoxia underlies or complicates almost all chronic conditions, from cancer to diabetes, as well as having effects on immunity. See “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” for more information.

References
ACSM. Straightforward Fitness: ACSM Cardio Guidelines. https://www.straightforwardfitness.com/acsm-cardio-guidelines.html. Retrieved October 28, 2019.

Gong, L.S., J.A. Qian, J.S. Zhang, Q. Yang, J. Jiang, Q. Tao and X.M. Zhang. Changes in heart rate and electrocardiogram during taijiquan exercise: analysis by telemetry in 100 subjects. Chin. Med. /.(Engl.) 94: 589-592, 1981.

Gryffin PA. Qi: Implications for a new paradigm of exercise. Integrative Medicine, 2013; 12(1): 36-40

Gryffin PA. Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi. YMAA Publications, August 2018.

Lan, C., J.S. Lai, M.K. Wong and M.L. Yu. Cardiorespiratory function, flexibility and body composition among geriatric Tai Chi Chuan practitioners. Arch. Phys. Med. Rehabil. 77: 612–616, 1996

Lan C, Chen S, Lai J, Wong M. Heart Rate Responses and Oxygen Consumption during Tai Chi Chuan Practice. The American Journal of Chinese Medicine, 2001; 29, 3(4): 403-410

Lan C, Chen S, Lai J. Relative Exercise Intensity of Tai Chi Chuan is Similar in Different Ages and Gender. The American Journal of Chinese Medicine, 2001; 32(1): 151–160

Lan C, Chou SW, Chen SY, Lai JS, Wong MK. The aerobic capacity and ventilatory efficiency during exercise in Qigong and Tai Chi Chuan practitioners. The American Journal of Chinese Medicine, 2004;32(1):141-50.

Maris SA, Winter CR, Paolone VJ, Headley SAE. Comparing the Changes in Blood Pressure After Acute Exposure to Tai Chi and Walking. Int J Exerc Sci. 2019;12(3):77–87.

Pan X, Zhang Y, & Tao S. Effects of Tai Chi exercise on blood pressure and plasma levels of nitric oxide, carbon monoxide and hydrogen sulfide in real-world patients with essential hypertension. Clinical and Experimental Hypertension, 2015; 37(1): 8-14

Wang, J.S., C. Lan and M.K. Wong. Tai Chi Chuan training to enhance microcirculatory function in healthy elderly men. Arch. Phys. Med. Rehabil. 82: 1176–1180, 2001.

Zhuo, D., R.J. Shephard, M.J. Plyley and G.M. Davis. Cardiorespiratory and metabolic responses during Tai Chi Chuan exercise. Can. J. Appl. Sport Sci. 9: 7-10, 1984.

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Walking is Not Exercise – But What is Exercise? A Metarobic Perspective to Non-Aerobic Exercises Such as Tai Chi and Regular Paced Walking

9/28/2019

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Walking is not exercise, according to several fitness experts. Yet Google walking and aerobics, and uniformly you will read what a wonderful aerobic exercise it is. However, most sources state that you must walk briskly, at three or more miles per hour. Indeed, Runners World says that for a brisk walk, you must walk at a speed of four to five miles per hour, the same as a slow jog.(1) But what of walking at a more normal relaxed pace? I believe that the primary reason that aerobic health comes up as the main benefit of walking, is that when you google benefits of walking, there is no other category of exercise except aerobics to place it in.

This stresses the importance of promoting research and awareness of Metarobic benefits of slower paced (or even stationary) exercises which focus on the breath and relaxation. Ever hear someone say that they are going for a relaxing walk? There is something relaxing about walking, and if coupled with abdominal breathing, walking can really maximize Metarobic benefits. To summarize what makes an exercise Metarobic versus aerobic, Metarobic exercises result in an measurable increase in blood oxygen saturation, diffusion, and oxygen metabolism, which can be measured with a medical quality pulse oximeter. See my book Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi for more information. Over 120 research studies are included, and over 50 case stories, supporting that slow-paced exercises have a measurable difference from aerobic exercises, with distinct benefits for health. (2)

Returning to whether all forms of walking are aerobic or not, many fitness experts and exercise physiologists note that pace is key. As stated by fitness expert Tom Holland, who asserts that “walking is not exercise,” he states that for exercise to be effective from an aerobic perspective, it needs to be “vigorous” and “sustained.” (3) Again, supporting the need for a Metarobic or similar perspective of how and why slower paced exercises benefit health.

Ryan Mathias, strength coach and author of the Mathias system, also notes that walking is NOT considered exercise (at least aerobic exercise), both according to his opinion and experience, and the standards set by the American College of Sports Medicine (ACSM) Guidelines (4,5). Others have noted, that despite the tendency to include all forms of walking as moderate aerobic activity, it is in fact not aerobic unless fast paced.(6) Dr. Harber and colleagues with the University of Alberta in Edmonton, Canada, are concerned that although people with health issues are encouraged to walk more, there didn't seem to be much focus on the effort that needs to go into the activity.(7) As noted by Dr. Harber, "…walking programs are great for people--they are motivating, and provide an excellent starting point for beginning an activity program. But to increase the effectiveness, one must add some intensity or "huff and puff" to their exercise.” But what of walking not fast enough for “huffing and puffing?”

This again supports the need for a Metarobic or similar perspective of how and why slower paced exercises benefit health.

Indeed, the ACSM and Physical Activity Guidelines Advisory Committee (PAGAC) 2018 report noted that although a normal walking pace may not be sufficient to categorize walking as a moderate aerobic exercise, step counts ranging from 7,000 to 9,000 steps per day may result in health benefits that are similar to the recommended 150 to 300 minutes of moderate-to-vigorous physical activity per week.(5) But the report does not address how walking does this from a physiological response – Metarobics does.

Once more supporting the need for a Metarobic or similar perspective of how and why slower paced exercises benefit health.

Based on target heart rate calculators, normal paced walking does not even generate low levels of aerobic heart rate, which at age 50 must fall in the 87-104 beats per minute range.(8) In my own studies of walking and heart rate, walking at a moderate pace for a 50-year-old male generated a heart rate in the range of 83-85 beats per minute. Although this does not even reach levels of low impact aerobics, it does result in a measurable increase in blood oxygen saturation, diffusion, and oxygen metabolism. A Metarobic effect.

What brought my attention back to the importance of promoting more research and education into the Metarobic effects of walking, in addition to my work with slower paced exercises such as tai chi, and stationary qigong exercises, is a family member who is undergoing surgery. The pre-op nurse stressed repeatedly the importance of walking as much as possible after surgery, in order to speed healing. But again, no distinction was made on walking speed. It is unlikely she meant power or speed walking. But as noted above, according to most exercise sites, as well as articles and research, fast paced walking is the only way to get aerobic benefits.

Which means that slower paced walking must result in benefits through other mechanisms of benefit. Enhanced blood oxygen saturation, diffusion and oxygen metabolism would explain these other mechanisms – Metarobic mechanisms. Surgeons say gentle walking is very important for circulation following surgery, to speed healing. They note circulation is important, but Metarobic theory explains why, related to the physiological effects of slower paced exercises which enhance circulation at the cellular level, particularly when focused on relaxation and the breath.

Below is information shared to those who will be undergoing abdominal surgery. The first is essentially qigong (breathing exercise) instructions. Note the importance placed on walking to enhance healing in the second set of instructions (From Oxford University Hospitals: Physiotherapy advice after abdominal surgery). (9)

* NOTE: Research discussed in “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” supports how and why these exercises would help prevent chest, wound, and urine infections (indeed, infections of any kind), as well as benefits for clots, strength, fitness, and endurance.

Please share my work with Metarobics, so that more people can understand how and why these exercises benefit health, and how to maximize benefits. “Like” the Metarobics Facebook page for regular posts on a range of articles and case stories, and share these posts to help create awareness. If 100 people with 100 friends shared these posts, awareness of the importance of a Metarobic approach for exercises such as walking, tai chi, qigong, yoga, meditation, and other exercises, would have the potential to reach 10,000 people. If those people shared these posts, the number could be one million or more. To enhance health, and move tai chi and similar exercises from a fringe to a mainstream exercise, we need these shares. See my last three articles on “Why Metarobics?: Part One, Part Two, and Part Three” for further support as to why this is important .(10-12)

References.

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Re-Visiting "Why Metarobics - Part Three"

9/20/2019

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Recent newsfeeds stressed again the importance of a Metarobic understanding behind the benefits of Tai Chi. Researchers with Emory University School of Medicine stated that the most critical area to research is identification of the mechanisms underlying the benefits of Tai Chi for older adults. Metarobics does this, and the following articles further stress this need. In the first article, on a study on the benefits of Tai Chi for type 2 diabetes (Click HERE to read the article), the author stated that benefits for type 2 diabetes might be due to Tai Chi being a moderate form of exercise. The author further defined moderate exercise as: "Any activity that leaves you feeling warm and slightly breathless but still able to hold a conversation counts as moderate exercise.” If there is one thing about Tai Chi, it is that it does not leave you in any degree breathless. Indeed, the feeling can be described more as being “breathful.” It has also been noted in an extensive review of Tai Chi studies that Tai Chi has no aerobic specific effects (1).

Since there is no established category for these exercises, others have also tried to classify exercises such as Tai Chi and Qigong as a low impact or moderate form of aerobic exercise. Until the development of a Metarobic understanding, researchers have had no other “go to” for mechanisms of effect, for the many and sometimes dramatic benefits of Tai Chi. This approach has several drawbacks. The first being that it is inaccurate. Tai Chi has only a mild effect on heart rate, and when practiced correctly, does not raise it to even low impact aerobic levels. I have noticed that in an attempt to gain “aerobic” benefits, some teachers and practitioners have sped Tai Chi up, to the point of removing two of the primary benefits of Tai Chi – a relaxed body combined with slow deep breaths. These two elements increase unique Metarobic effects related to enhanced blood oxygen saturation, diffusion, and oxygen metabolism.(See “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi" for details). It is my hope that in time, a Metarobic understanding of these exercises will help overcome the tendency to try to classify Tai Chi and related exercises as low impact aerobics, or as moderate exercise. As noted in my book, other researchers have also stated a need for such an evidence and theory based approach, from which to categorize and better study and promote these unique exercises. It is these exercises very nature as a slow moving, breath-focused relaxation exercise which results in such tremendous benefits for health and chronic conditions (again, see my book for more details).

The second article related to the importance of a Metarobic or similar understanding of Tai Chi and related exercises, was a tongue in cheek article by Simon Doonan, on her experiences with Tai Chi (Click HERE to read the article). In the article Simon notes that her husband came home from work, saw her doing Tai Chi, and thought she was having some sort of episode. She stated that she avoids trying to explain why she does Tai Chi, in part because there is no way to rationalize Tai Chi as “muscles toned” or “calories burned.” That as an exercise, it is intrinsically mysterious. I also appreciate the depths of Tai Chi, which at times can be quite “mysterious,” but it again stressed the need for promoting a Metarobic understanding of Tai Chi. It removes the WTF (noted below), with “Ah, so that’s why people do this.”

The WTF comes from Simon’s observation of the First Lady, Michelle Obama, learning Tai Chi while on a trip to China. Simon noted a frown and an expression that she described as “This won’t tone my arms. WTF?” Again, a Metarobic understanding will replace that with a smile and an “Ah, so that’s why I am doing this.” One final note, further stressing this point, comes from a reader comment: “Everybody over age 60 is Tai-curious. Everybody under 60 thinks it is utterly idiotic.” Metarobics replaces idiocy with understanding, including an understanding of the need for exercises such as Tai Chi and Qigong for chronic conditions, and answers the questions of the older “Tai-curious” group.

Citations

Lee MS, Lee E, Ernst E. Is tai chi beneficial for improving aerobic capacity? A systematic review. British Journal of Sports Medicine. 2009 43; 569-573.
Tai Chi Can Help Control Type 2 Diabetes. http://www.medicalnewstoday.com/releases/102387.php
Is Tai Chi the New Yoga? http://www.slate.com/articles/life/doonan/2014/06/tai_chi_confessions_of_a_convert.html

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Re-Visiting “Why Metarobics - Part Two”

9/9/2019

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It was the experiences of my students with cancer which first got me looking at the effects of Tai Chi and related exercises, on oxygen use in the body. After collecting over 50 case stories from people who feel that Tai Chi and other Metarobic exercises had a dramatic effect on their cancer, many at death's door, it is important to address not just method of practice, but also dosage (frequency and duration). These are key factors in using Metarobic exercises as an effective adjunct to cancer care. Previous studies on cancer have found benefits for pain management and quality of life, but no direct effect on cancer. However, these studies had participants learning Tai Chi only two to three days a week, for an hour or so. They also used traditional formats of Tai Chi, which has a long learning curve. From my own experiences, and those case stories which state the frequency and duration (dosage) of their practice, it may take daily practice, with several sessions throughout the day, before direct benefits are noted for cancer and various chronic conditions.

This is consistent with Metarobic theory. If you suffer only a mild condition, or are looking for prevention, daily or regular weekly practice may be sufficient to maintain health. However, if you are facing death, disability or paralysis, maintaining a regular Metarobic practice two or three times a day (or even more, if warranted) may provide a viable option. This is why I am so motivated to develop a collaboration with an interested research center or university. If benefits for these exercises can be maximized by addressing Metarobic theory and addressing dosage, then this will be an important step for promoting and better understanding these exercises for health. Working with cancer patients can provide this first step. Metarobic theory supports that these exercises may have a direct effect on treating most forms of cancer, as well as for pain management and enhanced quality of life during treatment. For more information on this research, see Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi.

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Re-Visiting “Why Metarobics?”

8/18/2019

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This is a re-post from last year, which I feel is important to re-visit, since it presents why a Metarobic approach to tai chi and other forms of mindful exercise is so important. With my new position and the growing interest in my award winning book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi,” and the inclusion of chapter two in the Qi Encyclopedia (http://qi-encyclopedia.com/?author=Qi-Science-or-Magic?), the new year holds stronger potential for creating new and more powerful user-friendly programs for chronic conditions than ever before. The year ahead also offers new opportunities for much needed research, the first of which is being done at the University of Columbia. The break for summer also allowed me to get a good start on a new book on my work, related to the psychological aspects of mindful exercise, physiological perspectives not covered in my first book, as well as touching on the use of mindful practices for enhancing spiritual practice in any tradition.

While I get settled with my new position, I am also going to be re-posting over 50 case stories on the Metarobics Facebook Page, of those who have used various forms of mindful exercise to combat cancer, many at death’s door. It was my own students with cancer which got me looking in the direction of Metarobic effects on physiological functions related to enhanced blood oxygen saturation, diffusion, and oxygen metabolism. Following the posting of part three of “Why Metarobics,” and the case stories related to cancer, I will be returning to a wider range of conditions, as well as directions for new research into the field of Metarobics and Mindful Exercise. It there is any particular area you would like addressed, please let me know. In the meantime, please enjoy part one of “Why Metarobics?”

WHY METAROBICS? - PART ONE
Exercises such as Tai Chi and Qigong have been around for a long time. A growing body of research is supporting a wide range of benefits for a variety of chronic conditions (See “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” for more information). Yet these exercises are practiced by a small minority of the population. One of the primary barriers identified during a national expert meeting, conducted by the National Council on Aging, is a lack of understanding of how and why these exercises provide such a variety of benefits, beyond “Qi,” usually defined as “Vital Energy.” This has been identified as a barrier to the adoption of Tai Chi for those who desire a more specific answer, as to how and why exercises such as Tai Chi would be of benefit (as stated by a survey respondent – “It looks like they are waiving their hands around for no reason”). Another barrier identified was a lack of user friendly classes for older adults, and for those with chronic conditions.

With the wide range of chronic conditions which exercises such as Tai Chi benefits, it is critical to research, support and promote an evidence and theory based perspective of these exercises. The term Metarobics (alternatively Metaerobics), is based on over five years of research and investigation, and provides a good fit within the Aerobic and Anaerobic categories of exercise. Since there is no category for which these exercises currently fit, many sources state that exercises such as Tai Chi may qualify as “low impact aerobics.” But many of these exercises are performed stationary, with almost no increase in heart rate. Even the more dynamic forms are performed slowly, and the heart rate does not increase to what could be considered aerobic levels, according to a review published by Dr. Lee and others in the British Journal of Sports Medicine (Is tai chi beneficial for improving aerobic capacity? A systematic review).

To facilitate adoption of these exercises in the general public, it is important to develop a testable and relevant theory based perspective. Metarobic Theory does this, related to unique and measurable effects on enhanced blood oxygen saturation, diffusion, and oxygen metabolism. Metarobic Theory can provide a basis for further understanding of the various mechanisms of action, and for the effective promotion of breath focused relaxation forms of Tai Chi, Qi Gong and Yoga. Metarobics may even come to include walking, since in many ways, walking, particularly with a focus on the breath, may be closer to a Metarobic versus Aerobic exercise. Following is an overview which support the importance of promoting a Metarobic or similar view of these exercises, as well as excerpts from reviews from leaders in the field on the potential of my work.

THE DEVELOPMENT OF AEROBIC EXERCISE
Forty-five years ago few people ran, biked or did any kind of aerobic exercise. Exercise was considered exercise. Dr. Ken Cooper, a military doctor, observed that those who looked most fit (weight lifters) had poor endurance on the treadmill, compared to those who biked or ran. He noted differences in heart rate, and coined the term “Aerobic” exercise. The publication of his book launched the aerobic industry and revolution. Promoting a Metarobic perspective of exercises such as Tai Chi may have a similar effect, as a valid and effective form of exercise for a variety of chronic conditions.

METAROBICS AND THE DIFFUSION OF INNOVATIONS

Everett Rogers wrote the seminal work “The Diffusion of Innovations.” The second most cited book in the social sciences, and a hallmark in the field of business, Rogers’ work documents the stages of adoption of any new innovation. One of the primary barriers to the promotion and adoption of Tai Chi in the public, according to diffusion theory, is the narrow target audience (the Innovators, those willing to try new and innovative things). As noted above, vague and ambiguous mechanisms of benefits (i.e. “Qi” as vital energy), and the lack of user-friendly formats, has been identified as the primary barriers to the later adopter categories. Traditionally, Tai Chi can take years to learn. The theory and method of practice, related to Metarobics, addresses these barriers, and offers a prime opportunity to popularize these exercises in the general public. According to Diffusion of Innovation Theory, it is imperative to develop a relevant and user-friendly understanding of exercises such as Tai Chi, in order for these exercises to become adopted on a wider scale, beyond the Innovator Category.

REVIEWS FROM "MINDFUL EXERCISE: METAROBICS, HEALING, AND THE POWER OF TAI CHI"

“A persuasive picture of tai chi’s healing effects bolstered by compelling data and enlivened by an array of personal testimonials.” —Kirkus Reviews

“Will surely become ‘the prescription’ of choice for all responsible medical providers! I am enthusiastic about recommending it!” —Roger Jahnke, OMD, author of The Healing Promise of Qi

“Dr. Peter Anthony Gryffin eloquently merges two of the best things You can do for your body and mind—meditation and exercise—into a single daily regimen that may well lead to a new definition of optimal well-being.”
—Rudolph E. Tanzi, PhD, professor of neurology, Harvard Medical School; New York Times best-selling author of The Healing Self.

“As founder/director of the world's largest Tai Chi & Qigong health education event (World Tai Chi Day), and connecting with teachers of these arts worldwide following release of four editions of my own best-selling Tai Chi book published in several languages, and as a nearly forty-year student of the evolution of Tai Chi and Qigong in America and worldwide ... I have seen 3 paradigm shifts that profoundly expanded global use of these extraordinary mind-body arts: Ken Cohen's "The Way of Qigong: The Art and Science of Chinese Energy Healing;" Dr. Peter Wayne's "Harvard Medical School Guide to Tai Chi;" and now ... Dr. Pete Anthony Gryffin's "Mindful Exericse: Metarobics, Healing, and the Power of Tai Chi.” This book can help open a portal that will in time see that increase to 20, 30, or even 60% of Americans using these highly effective tools of Tai Chi and Qigong, perhaps even expanding them into public education as a hybrid physical education/health science class. This book, and books like it that will surely follow in its wake, could lay the groundwork for such a movement.”
– Bill Douglas, 2009 Inductee to the Internal Arts Hall of Fame in New York; author of "The Complete Idiot's Guide to T'ai Chi & Qigong" (4 editions); Recipient of the "Extraordinary Service in the Field of Qigong" from the National Qigong Association; and recipient of the "Media Excellence Award" from the World Congress on Qigong.

“Mindful Exercise lays a foundation from a Western perspective of how and why tai chi and similar exercises can benefit a wide range of conditions. Peter Anthony Gryffin’s approach will bring wider appeal to these profound practices without denying their cultural roots. Over 120 studies are presented, supporting his research of metarobic effects, while more than fifty case stories give the book a personal approach. This book does an excellent job of presenting a physiological understanding of tai chi and other mindful exercises, laying the foundation for a new area of study in the field of health and fitness. If you suffer from a chronic condition, Mindful Exercise offers new avenues to health to discuss with your doctor. And if you seek a powerful tool from an ancient tradition for enhancing your longevity, this may be it. Mindful Exercise and the Metarobic approach opened my eyes, and they can open yours too.”
—Dr. John Day, cardiologist and medical director of Heart Rhythm Specialists at Intermountain Medical Center in Salt Lake City, Utah; author of The Longevity Plan

“It is great to see a tai chi practitioner with a clinical background taking a new approach to this traditional exercise. Peter Anthony Gryffin’s work will contribute to the development of tai chi for people’s benefit.”
—Paul Lam, MD, author of Teaching Tai Chi Effectively; founder of the Tai Chi for Health Institute

“This book is a landmark melding of East and West and the art of tai chi. For too long, the understanding of this unique form of exercise and healing has been obscured by divergent schools and secretive practices. Mindful Exercise combines testimonials, a wide range of research, and dedicated original writing. It respectfully conveys a modern approach to an ancient art. This is an important book for anyone thinking of starting a tai chi practice or for practitioners who want to understand the therapeutic potential of this meditative training.”
—Deng Ming-Dao, practitioner of xingyiquan, baguazhang, and taijquan; author of numerous books including365 Tao: Daily Meditations

“Peter Anthony Gryffin does an excellent job of blending Eastern forms of exercise and energy work with Western science and modern medicine. This book is a compelling read for those interested in boosting their health and wellness in our modern time.”
—Lee Holden, qigong teacher; PBS favorite presenter; author of numerous books and videos including Introduction to Qigong Exercises

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Metarobics, Tai Chi, & Alzheimer's

3/30/2019

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Alzheimer’s is a scary disease. To go from having memories and full mental functioning to not knowing who you are, a decline in mental and physical functioning, and eventual death – what can be scarier than that? But more research is offering support in how one might ward off Alzheimer’s and other forms of dementia. A large part of this is simply being more active.

Before we look at how and why exercise can benefit and help prevent Alzheimer’s based on preliminary research, it is worth looking at how Alzheimer’s affects the brain.

Initially Alzheimer’s destroys neurons and connections in parts of the brain involved in memory. As it develops the disease can affect areas of the brain responsible for language, reasoning, and social behavior, as well as vital processes in the brain involved in metabolism and repair. Over time this leads to an inability to live and function independently, and eventually in death.(1,2)

Related to Metarobic theory and the relationship to effects on circulation and oxygen metabolism, a large part of dementia and Alzheimer’s related changes includes the development of a range of vascular issues affecting the blood vessels in the brain, such as beta-amyloid deposits in brain arteries, similar to cholesterol plaque, but unique to the central nervous system.(2) Alzheimer’s disease can also lead to atherosclerosis (hardening of the arteries) in the blood vessels of the brain, as well as in mini-strokes. This contributes to inflammation in the brain, which adds to the vascular problems. Research supports that Alzheimer’s is both a consequence, as well as a cause,of vascular problems and decreased blood circulation in the brain. (1,2)

Of particular importance is the effect on reduced cerebral blood flow and capillary function through the formation of amyloid deposits which form in the walls of the blood vessels of the central nervous system during the early phase of Alzheimer’s disease. Studies support that local hypoxia (oxygen deficiency) can augment the development of Alzheimer’s.(3)

It is too early to state that poor circulation and oxygen deficiency in the brain is the primary cause of Alzheimer’s, but the above research is promising in support of the importance of exercise, particularly those with a Metarobic component for enhanced blood oxygen saturation, diffusion, and metabolism (see my book Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi for more information).

It is worth noting that the brain has one of the richest blood supplies of any organ, consuming up to 20 percent of the energy used by the human body.(1) This is more than any other organ. As noted above, conditions which impact and limit the blood supply in the brain leads to hypoxia (oxygen deficiency in the tissues), which underlies Alzheimer’s as well as many other conditions, from cancer to diabetes.(4) Insufficient blood circulation is like poor gas flow in your car – it is hard to operate the body without it!

This helps explain why exercise, in general (including aerobics), and Metarobic exercises in particular (which focus on relaxation and the breath for enhanced micro-circulation and metabolic function) can help prevent Alzheimer’s, and delay its effects in those who already have the disease, as noted in the below studies.

Studies show that exercise in general, including regular aerobic exercise, help to delay the advance of Alzheimer's, as well as make one less likely to get various forms of dementia, including Alzheimer’s.(4,7) Several epidemiologic studies support that people who engage in regular physical exercise have a lower risk of Alzheimer's disease. Social activity and learning new activities can also help, possibly through more active cognitive processes. Similar to the old saying, “use it or lose it.” Mental functioning (thinking and concentrating as when learning a new activity) enhances blood circulation in the brain, since blood flow and oxygen metabolism is essential to effective cellular functioning – including nerve cells.

Metarobic exercises may be particularly effective in preventing or slowing the progression of Alzheimer’s, since slow moving breath focused exercises such as tai chi, and forms of qigong, yoga, and even walking, enhance blood oxygen saturation, diffusion, and metabolic function.(4) In a randomized controlled trial regular practice of Tai Chi for seniors actually increased brain volume and enhanced memory and thinking scores, which was states as reducing the risk of Alzheimer’s. The control group which did not practice Tai Chi experienced a decline in brain volume typically associated with aging.(7)

See my book for more information on Metarobic effects of mindful breath-focused relaxation exercises on the body, as well as for information on the benefits for cancer, high blood pressure, high cholesterol, and diabetes, all of which are associated with an increased risk of Alzheimer’s. Since Tai Chi is a form of exercise that has been demonstrated to reduce high blood pressure, cholesterol, and can help control diabetes, it offers promise as an exercise that which may hold off or diminish the effects of Alzheimer’s from a variety of perspectives, beyond potential direct effects related to enhanced blood circulation in the brain.

References

NIH. Causes of Alzheimer’s Disease. What Happens to the Brain in Alzheimer's Disease? https://www.nia.nih.gov/health/what-happens-brain-alzheimers-disease
Salminen, A. , Kauppinen, A. and Kaarniranta, K. (2017), Hypoxia/ischemia activate processing of Amyloid Precursor Protein: impact of vascular dysfunction in the pathogenesis of Alzheimer's disease. J. Neurochem., 140: 536-549.
Zhanga X, Le W. (2010). Pathological role of hypoxia in Alzheimer's disease. Experimental Neurology .223(2); 299-303.
Gryffin PA. Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi. YMAA Publications, August 2018.
Gryffin PA, Diaz, R. Implications of mindful exercise and metarobics as a new category of exercise. Research Quarterly for Exercise and Sport. In Process.
Gryffin PA. Qi: Implications for a new paradigm of exercise. Integrative Medicine, 2013; 12(1): 36-40.
James A. Mortimer, Ding Ding, Amy R. Borenstein, Charles DeCarli, Qihao Guo, Yougui Wu, et al. (2012). Changes in Brain Volume and Cognition in a Randomized Trial of Exercise and Social Interaction in a Community-Based Sample of Non-Demented Chinese Elders.” Journal of Alzheimer's Disease, Vol. 30 Number 4, Pages 757-766.

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Interview with Dr. Gryffin from the Qi Journal

2/24/2019

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The below appeared in the Fall edition of the Qi Journal, as well as an article on my research.

Interview from the Qi Journal, with Dr. Peter Anthony (Tony) Gryffin, author of Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” (available at your local bookstore, or online at Amazon.com, BarnesandNoble.com, BooksaMillion.com).

What is your education and background in this area?

I began training 30 years ago in Yang style tai chi, as well as in forms of long fist and praying mantis kung fu. My primary teacher in tai chi was Master Duke YM Cheng, a third-generation teacher of these arts. The training I received through Sifu Cheng provided strong roots in the health and martial side of these arts, as well as in qigong and acupressure. My training in these areas have since been enhanced by many other teachers as well.

Aside from the above, I have also studied extensively elements of Zen (Chan) as related to mindfulness, as well as applications of sport and positive psychology, which was the focus of my Master’s degree. At Fullerton College I developed the curriculum for eight mind/body courses, which I taught for 10 years. When I saw the impact of my classes for cancer and health, as well as for dealing with addiction and trauma, I returned for my PhD in Health and Human Performance. I received the Alumni Fellowship at the University of Florida to study and better understand the theory and scientific side of mindful exercise.

What are your future writing projects?

I am currently contracted for “Mindful Exercise: Tai Chi for Mind, Body and Spirit.” The benefits of mindful exercise for psychological health are tremendous, and can be enhanced by incorporating Western elements of psychology. The book will also address the full spectrum of health for the body, in addition to Metarobic benefits, as well as the benefits of a mindful practice for enhancing an understanding of spirit. I also have a unique book in the works which presents mind/body training in an experiential way, which is part fiction and part workbook.

What brought you to write Mindful Exercise?

Over a period of several years, I had three students with cancer who took my tai chi class at Fullerton College. All three experienced significant effects on their cancer, described in my book. One had been given three weeks to live, and tai chi made a huge impact in her health. Like many tai chi teachers, I attributed benefits to qi. But I also began to wonder if there was some measurable physiological effect which might be having an effect on cancer. Upon researching cancer, I found that hypoxia (oxygen deficiency in the tissues) complicates cancer treatment, and also underlies or complicates a wide range of chronic conditions, including heart, lung and kidney disease, diabetes, arthritis, immunity, chronic pain, thyroid conditions and more.

Since most Chinese/English dictionaries define qi as “air,” I began looking into how tai chi might impact and maximize oxygen in the body. Since these exercises are performed slowly, sometimes in stationary poses, I coined the word Metarobics as a term to fit within aerobic and anaerobic forms of exercise, due to effects on oxygen metabolism. Metarobic exercises have unique measurable effects on enhanced blood oxygen saturation and diffusion, which can impact hypoxia, or oxygen deficiency. Since Traditional Chinese Medicine tends to focus on the energy aspect of qi, and current scientific studies focus on the benefits of tai chi, it seemed important to write a book which documented how mindful exercises benefit health from a measurable physiological perspective.

Your book mentions that you started looking into this area, due to three of your students with cancer. How does this relate to their experiences?

Understanding how and why mindful exercises such as tai chi can benefit cancer is the first step. The experiences of my students stressed the need to also consider how often these exercises need to be practiced, as well as for how long, what I call “dosage.” For people in good health, Metarobic exercises can maximize health and longevity (particularly through potential effects on telomeres and chromosomes). For people with severe or life-threatening conditions, a Metarobic approach to mindful exercise gives one more avenue of hope, and a way to maximize this hope. My goal is for people with chronic conditions to be able to use mindful exercise as a specific treatment, rather than through trial and error.

Can tai chi really cure cancer?

This is an area in need of further research. Current studies on tai chi tend to have patients learning tai chi two or three times a week, for an hour or so. As I mentioned earlier, dosage, or the amount of time practicing these exercises, is an important consideration. I have collected over 50 case stories of people who feel that tai chi made a major difference in their cancer, some who had been given only two to three weeks to live. One of the goals of my work is to determine exact effects of varying dosage on cancer and other conditions, as well as the most effective format. I have used Metarobic theory to enhance benefits of tai chi for my own peripheral neuropathy, to the point that the pain is gone, and all numbness has cleared up. Preliminary work done at Purdue University has shown that increasing oxygen diffusion in hypoxic areas can have a significant effect on tumors. This is the basis of Metarobics.

How does a Metarobic approach relate to the different styles of tai chi?

Tai chi originated as a martial art, with the idea that moving slowly would increase body coordination, sensitivity, and power. Relaxing and moving slowly with a focus on the breath is also good for your health, similar to qigong (breathing exercises). But some styles of tai chi emphasize faster paces and sections, as well as other elements, which can reduce the effectiveness of tai chi for health. It is still good for you, but the health benefits may not be maximized. All forms of tai chi have health benefits to some degree, but my research indicates that benefits for chronic conditions may be enhanced by a Metarobic approach. The traditional formats are still valuable with many benefits for the body and mind. A user friendly Metarobic approach can be a good doorway to more traditional formats.

How does Metarobics relate to other mind/body practices, such as qigong and yoga?

Tai chi is often considered a form of qigong (breathing exercise), particularly when the focus is on the breath and relaxation. Most qigong is stationary, and performed in place, much like yoga. Indeed, some call qigong Chinese yoga. Since many forms and aspects of yoga also focus on relaxation and the breath, those formats can also result in a Metarobic response. Any exercise with an aspect of relaxation and abdominal breathing may have Metarobic effects. This may come to include walking, since there is some debate as to whether or not walking should be considered an aerobic exercise, unless done at an accelerated rate.

You state that a Metarobic approach can allow instant practice of tai chi. How does a Metarobic approach make tai chi a more user-friendly exercise?

Traditional formats generally have a long learning curve, to be able to practice tai chi as a martial art. By focusing on the health aspects of tai chi, the Metarobic effects, you can follow individual repeated movements, much like you would follow an instructor in an aerobics class. I lay a foundation of movement as a base, which allows easy incorporation of hand movements. It is much like an aerobics class, but even easier, since movements are performed slowly. I have led groups of over 100 people in instant practice of the 24 tai chi short form, using the Metarobic approach.

What do you see as the primary barrier to promoting tai chi for health?

From various interviews and focus group studies, the greatest barrier identified is that people do not understand how moving slowly can benefit your health. As one focus group participant said, “people see us and think we are waving our hands around for no reason.” Then there is also the long learning curve traditional to tai chi. Metarobic theory addresses these issues – it explains how and why these exercises benefit health, and removes the learning curve. The Metarobic approach allows instant practice of tai chi for health, while laying a foundation of interest for life-long learning of traditional formats.

Why do you think a Metarobic approach is important?

Before Dr. Cooper wrote his book Aerobics, documenting his research, relatively few people ran, biked, or swam for health. An aerobic understanding was necessary for the tremendous growth of these exercises. Currently, only a small portion of our society practices tai chi and qigong. It is my hope that Metarobics will result in a boom in these exercises, the way aerobics did with running and related exercises. Deaths from heart disease dropped 25% since the publication of Aerobics 50 years ago. A Metarobic understanding could have a similar impact on an even wider range of health conditions, by creating wider interest in mindful exercise.

Are there other areas which tai chi benefits other than Metarobic effects?

I am currently working on a book which details many benefits as a mindfulness-based practice. As a form of moving meditation, tai chi can enhance mental health, reduce stress, and can be used to deal with addiction, trauma, and many other areas, for creating optimal psychological health. As for physical benefits, the Metarobic response for health and chronic conditions is but one factor. Tai chi is also fantastic for balance, and for developing back, leg, and knee strength, as well as for reducing or eliminating problems in these areas, particularly related to structural alignment.

Where can people go for more information on applying and using Metarobic theory to enhance their teaching or practice of tai chi for health?

Aside from my book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi,” people are encouraged to visit the resources available on the Metarobic Institute website (), as well as “Liking” the for regular posts and information. Dr. Gryffin is available for presentations, talks, and workshops on his work. This includes maximizing health benefits for health and chronic conditions, learning tai chi and qigong as a Metarobic and mindful practice, and how to adapt traditional formats to enhance health benefits based on current research. He can be contacted at [email protected]

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Tai Chi, Immunity, and the March of Medicine

2/2/2019

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It has been a while since I wrote about immunity and the benefits of Metarobic exercises, such as tai chi, qigong and forms of yoga (and as noted in my book, possibly even walking). But two things brought this to mind. The first was the growing number of people surrounding me with their coughs and runny noses. The second thing was that I also caught a cold. Yes, for the first time in over 10 years since religiously practicing tai chi and qigong daily, I caught a cold.

With my research on just how powerful Metarobic effects are for immunity, I had gotten to the point that to some degree, I believed that I could not get sick no matter how many sick people I was around. This always seemed to be the case before. But there is a difference between boosted immunity, and total immunity. In addition, no matter how strong your immune system may be, strain, exhaustion, as well as a lack of sleep, can add up and weaken even the strongest immune system. And such was the case with myself. Due to multiple moves while teaching a larger than usual number of classes, I was burning my candle at all ends, including the middle.

So it really should have been no surprise that I did indeed get a cold. But getting sick did allow me to learn more about the powerful effects of Metarobics. Initially it was quite a struggle. I was still only getting 2-4 hours of sleep a night, and missing sessions of tai chi practice. So I focused on trying to get more sleep, which seemed impossible with current demands, and making sure that I was practicing 30 minutes of tai chi and/or qigong (breathing exercises) twice a day. I managed two sessions the next day, but was disappointed that I did not see a dramatic immediate effect. But I did note that I did not cough during these exercises, or for short time after.

I then began a sleepless night of constant coughing, which no cold medicine seemed to help. But an hour in, I thought about how once I do fall asleep, coughing seems minimized, or even eliminated. And I thought how during sleep, breathing slows and deepens, much like in Metarobic exercise. So I began focusing on slowing and deepening my breath, eyes closed, visualizing myself doing tai chi as I did so. And I stopped coughing. Only if I let up and returned to normal breathing, did I start coughing again. I kept up the relaxed slowed deeper-breathing, and within an hour or so I fell asleep. This seemed to get the ball rolling with the healing process. Although I woke up with my nose just as runny, and coughing just as much, when I did tai chi later that morning, I felt a dramatic change. My sinuses completely opened up, my nose and lungs cleared up, and my energy levels felt amazing. This lasted an hour or more after, and although some cough and congestion returned, I began the process to recovery. And a few days later, I felt as good as ever. I was still not getting as much sleep as I would like, which is incredibly important for a healthy body. But at least I was back to daily practice of tai chi and qigong (ba duan jin, the eight pieces of silk brocade, or “eight treasures”).

This experience really drove home the potential and importance of a Metarobic understanding of these exercises. Research cited in my book, “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi,” shows an almost 50% increase in antibodies from practicing tai chi – 173% if one does tai chi and gets a vaccine. Compare this to a 58% increase in antibodies if one just gets the vaccine. And at the 12 month mark, those who got the vaccine and did tai chi still had a 109% increase in antibodies, compared to 10% in the vaccine only group. Next year I plan on sticking with my practice no matter what, and getting a flu shot, while also to getting more sleep. This is where you can help.

New innovations, even in the medical field, can take years and even decades to catch on, particularly if they are not profit based. Some examples include Louis Pasteur, who faced banishment for promoting that germs caused disease, and faced the death penalty for developing the rabies vaccine (and this was after he was famous for developing pasteurization). Sir Ronald Ross took almost 20 years to convince people that mosquitoes transmitted malaria. Then there is Elizabeth Kenny, who had to fight the medical community for over 10 years, until in 1940 a hospital in America finally adopted and promoted the effective polio treatment she had developed. A more recent example includes doctors Robin Warren and Barry Marshall, who discovered in 1982 that bacterium were the actual cause of ulcers. In an attempt to convince the medical community which was ignoring their research, Dr. Marshall deliberately infected himself, to show that antibiotics were what it took to cure ulcers. But it was not until 2005 that their work was recognized on a wide scale, when they received the Nobel Prize in medicine. And it would not surprise me if there are still doctors today who do not know of their findings. These are but a few examples of the often decades long delay between medical discoveries and wide scale awareness and acceptance. These long delays have resulted in millions of preventable deaths and unnecessary suffering.

By helping to re-post articles on my work with Metarobics, as well as the research and case stories I post regularly on the Metarobics Facebook page, you help to create awareness that there is an evidence and research based understanding of how and why mindful exercise can benefit such a wide range of conditions. Research supports benefits for heart, lung and kidney disease, cancer, immunity, arthritis, multiple sclerosis, Alzheimer’s, chronic pain, and much more. Google any condition with the word hypoxia (oxygen deficiency in the tissues), and you will find some link. Research supports that measurable Metarobic effects of exercises such as tai chi and qigong combats hypoxia in the cells. This would explain the often incredible and dramatic benefits reported by so many, in the case stories I have collected (over 400 so far).

People are also beginning to help spread the word by suggesting me as a guest speaker or workshop leader at various conferences, and for interviews on radio stations. One radio station received so many calls during my interview, that they cancelled the following show so that I could stay for an hour. The general public responds to a Metarobic understanding of the effects on enhanced blood oxygen saturation, diffusion, and oxygen metabolism, and how this benefits health and chronic conditions. Please keep up the referrals, which can help tremendously to spread awareness and knowledge of how to maximize the benefits of these unique exercises. And for more information on my research, as well as over 50 supporting case stories, please see my book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi,” available at your local bookseller, or at BarnesandNoble.com and Amazon.com. You can also contact me at [email protected]

During the next 50 days, I will be posting abbreviated case stories from my book on the Metarobics Facebook Page. Please Like the Metarobics Facebook Page, and share these posts, to help spread awareness of this important approach to breath focused mindful exercise.

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Metarobics and Arthritis

1/20/2019

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Many people assume that arthritis is an inevitable part of aging. But it can be a complex disease, which can affect children, teens, and young adults as well. With over 100 types of arthritis, causes and treatment can vary. By improving physiological function and health, Metarobic exercises can help with many if not all forms of arthritis. The following goes over factors related to Metarobic effects of tai chi and qigong for two of the more common forms of arthritis – osteoarthritis, and rheumatoid arthritis. According to the Arthritis foundation, there is no cure, but if untreated, it can lead to permanent joint damage. The studies below, on the effects of tai chi and qigong on arthritis, do show that although the disease itself may not be cured, it is possible to eliminate all symptoms of arthritis.

As one ages, normal wear and tear of the joints can result in inflammation, causing osteoarthritis. Rheumatoid arthritis is the result of an immune system attack on the body, affecting the soft tissues in your joints. Why this occurs is currently unknown. Rheumatoid arthritis can eventually lead to the destruction of the bone and cartilage within the joints. The primary goal of treatment is to reduce the pain associated with arthritis, and prevent additional joint damage. As noted in research on tai chi, reduction of pain is uniform across studies for various conditions, including arthritis.

Like many other chronic conditions (including heart, lung and kidney disease, cancer, diabetes, compromised immunity, asthma and many other conditions), arthritis is also aggravated by hypoxia (oxygen deficiency reaching the tissues). Metarobic theory and research supports that one of the primary factors in the benefits of tai chi for arthritis is its effects on hypoxia. This also includes benefits of other breath-focused relaxation exercises, including forms of yoga and qigong. One of the hallmarks of rheumatoid arthritis is the development of new capillary blood vessels (or angiogenesis) in the joints. Research suggests that this may be a result of increased hypoxia (oxygen deficiency).

Dr. Konisti and colleagues reported new research which indicates that inadequate oxygenation (hypoxia) in the joints results in an increase in new blood vessels (which may be an attempt by the body to reduce hypoxic areas), resulting in inflammatory cells. Doctors. Taylor and Sivakumar noted that new blood vessel formation results in a dysfunctional vascular networks, which being dysfunctional, do not restore tissue oxygen and results in hypoxia. Inflammation also plays a role in Osteoarthritis, which occurs when the cartilage that cushions the joints wears away. Dr. Pfander and colleagues, in their research on the role of hypoxia in osteoarthritis, state that strongly decreased oxygen levels are hallmarks of osteoarthritic cartilage.

From a Metarobic perspective, all of the case stories reporting significant benefits for various forms of arthritis may be due to effects on reversing hypoxia. The Metarobic effect is the increase in blood oxygen saturation, diffusion, and oxygen metabolism, which occurs during slow breath focused exercises. This includes mindful exercises such as tai chi, qigong and forms of yoga. Preliminary evidence suggests that Metarobic effects may reverse or reduce hypoxia. Enhanced blood and oxygen circulation and diffusion may also affect and reduce (or eliminate) formation of excessive blood vessels, and the resulting synovial angiogenesis. This would explain the reversal of arthritis symptoms in the case stories presented on the Metarobic Facebook page, and documented in my book. Further research would need to confirm this link, but from a theoretical perspective, it would explain the large number of people reporting benefits from tai chi and related exercises (including people confined to a wheel chair, who regained the ability to walk – see my book Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi for more research, case stories, and details).

Last year I posted studies on tai chi which reported significant benefits for those with arthritis. Following are some studies related to qigong. Drs. Chen and Liu, with the University of Medicine and Dentistry in New Jersey, and the Beijing University of Chinese Medicine, conducted a review of 11 studies which used qigong for arthritis. The authors note that from a Traditional Chinese Medicine perspective, arthritis is caused by blocked qi flow. This makes sense, since the literal translation of qi is “air” or “oxygen.” The doctors noted that qigong practitioners have more efficient oxygen metabolism and a slower heart rate than non-practitioners.

The authors note one particularly large study in which qigong therapy was provided to 295 rheumatoid arthritis patients who had not responded to conventional treatment (drugs). Participants practiced standing qigong every day, and also underwent acupuncture treatment. Two months, later 192 patients reported complete recovery from all arthritis symptoms (pain, impaired joint function, erythrocyte sedimentation rate (ESR), and rheumatoid blood factor) They were still symptom free at the sixth month follow-up. Eighty-three patients experienced significant improvement in symptoms (no pain, but joint function was still slightly limited and ESR was still elevated). Fourteen patients reported some benefits for pain relief and movement. The authors also cited other studies with smaller numbers of patients which supported these benefits. Metarobic theory presents an evidence-based explanation of benefits. It can be hoped that with time and further research, Metarobic exercises can be maximized to result full relief of arthritis and other conditions. Dosage may be a key factor, and it would need to be addressed if the 192 patients who reported total elimination of arthritis symptoms were more diligent in their practice.

Primary References

Henrotin Y, Pesesse L, Lambert C. Targeting the synovial angiogenesis as a novel treatment approach to osteoarthritis. Ther Adv Musculoskelet Dis. 2014 Feb; 6(1): 20–34.

Pfander D, Cramer T, Swoboda B. Hypoxia and HIF-1α in osteoarthritis. Int Orthop. 2005 Feb; 29(1): 6–9.

Chen KW, Liu T. Effects of Qigong Therapy on Arthritis: A Review and Report of a Pilot Trial. Medical Paradigm. 2004: 1(1): 1-14

Konisti S, Kiriakidis S, Paleolog EM. Hypoxia--a key regulator of angiogenesis and inflammation in rheumatoid arthritis. Nat Rev Rheumatol. 2012 Jan 31;8(3):153-62..

Taylor PC, Sivakumar B. Hypoxia and angiogenesis in rheumatoid arthritis. Curr Opin Rheumatol. 2005 May;17(3):293-8.

Arthritis Foundation. Rheumatoid Arthritis Causes. https://www.arthritis.org/about-arthritis/types/rheumatoid-arthritis/causes.php

Butler N, Macon BL, Reed-Guy L. Arthritis. Healthline.com https://www.healthline.com/health/arthritis.

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