Since this month is National Safety Month, this post will present an overview of a review of 20 years of research, on the impact of Tai Chi on balance and mobility for older adults (see below for citation), and how to use Tai Chi to enhance balance. According to the Center for Disease Control (CDC), loss of balance is the leading cause of accidental death and injury in those age 65 and older. The most important finding is that over the past 20 years, Tai Chi has been consistently reported to be an effective exercises for improving balance, as well as for reducing falls and fear of falling, in older adults. The authors note that since time is a precious commodity for all age groups, it is important to better identify how and why Tai Chi enhances balance and reduces falls, in order to more efficiently target Tai Chi for balance. The authors further note that lack of such an understanding undermines the use and scientific validity of these exercises for balance. The authors state that the most definitive and important area for future research is to determine the underlying mechanisms behind Tai Chi’s effects, and that this may be the most important discovery in this field.
I was surprised to read the latter comments, since most Tai Chi practitioners can tell you that benefits for balance comes from the slow controlled shifting of weight, described more fully below. It is essentially the act of balancing on one leg at a time. And of course Metarobics provides a detailed and research supported theory related to many of the other benefits of Tai Chi. This is an important discovery, which will do a great deal for promoting the adoption and practice of Tai Chi in society (see my posts “Why Metarobics Part One, Two and Three.” Part three will be the topic of my next post). Part of what makes Tai Chi so perfect for developing balance relates to its origins in the martial arts.
Tai Chi started as a martial art, with the idea that slowing the movements down would enhance coordination and relaxation of the body for power, enhance sensitivity for controlling an opponent, and balance, for better throws. The slow movements of Tai Chi worked so well, that the art became called “Tai Chi Chuan,” which literally translates as “Grand Ultimate Fist.” Since the slow relaxed pace with a focus on deep abdominal breathing (while moving the body through its range of movement) is similar to many Qigong exercises, which were designed specifically for health, Tai Chi became further developed for health, and can now in many respects be called the “Grand Ultimate for Health.” Enhanced balance is one of the most consistent benefits cited in Tai Chi research, particularly in those styles which focus on being “single weighted,” described below.
“Tai Chi Therapy: The Science of Metarobics” focuses on physiological benefits for chronic conditions, related to Metarobic Theory. I also included a chapter on teaching and learning Tai Chi, which includes how to use Tai Chi to enhance balance. Below are excerpts from the book, related to Tai Chi for balance. My forthcoming book “Tai Chi: Mind, Body & Spirit” will go into more details on maximizing Tai Chi for balance, as well as mindfulness based benefits for mental balance.
From "Tai Chi Therapy: The Science of Metarobics."
A slower pace also works on a different perspective of balance… During almost every movement in Tai Chi, the goal is to be “single weighted,” that is, the weight of the body is essentially balanced entirely over one leg or the other, shifting back and forth, as a person transitions through the movements.
When the weight of the body is balanced equally between the legs, a person is considered to be “double weighted.” The reason for being single weighted lies in the martial origins of Tai Chi, but the practical effect for health is that by letting the weight of the body shift entirely to one leg (for example the right leg), the rest of the body can be allowed to relax entirely. Including the left leg (called the “empty leg”), as well as the hips, the torso, shoulders, arms, neck and head. As the movement transitions through to the opposite leg (for example, to the left leg), the other side relaxes. An analogy is often made to the idea of imagining one leg being “full” of water, and the water “pouring” into the “empty” leg, as one shifts through to the next movement, until the full leg becomes empty, and the empty leg becomes full.
This transition between empty and full occurs throughout the entire form. Essentially Tai Chi is the act of balancing on one leg and then the other, while relaxing the opposite leg and the entire body. This is the reason why Tai Chi is such a valuable exercise for enhancing balance, and also works to strengthen the knees (providing the knees are kept aligned with the feet and are not over extended, to prevent knee strain).4
____________________________________________________
Balance And Knees, The Best of Both
“After two brain surgeries, I had constant severe headaches and suffered from loss of coordination and severe dizziness to the point of passing out. I friend told me that Tai Chi had improved her balance, so I decided to try it. Within two weeks the dizziness disappeared so much that I did not need to use the transderm scop patch I was dependent on. The headaches become less frequent and my coordination got better. Now I rarely experience any headaches. I also had torn the medial meniscus cartilage in both knees. I had the left knee operated on. I could not walk without knee braces, and could only walk slowly. Now I only wear the braces when I do Tai Chi. I can walk much faster and can get up and down the stairs to the subway with no problem or loss of balance.”
– Victoria (From Tai Chi Chuan Center. Testimonials)
__________________________________________________
Below is a link from the Metarobics YouTube Channel, of auxiliary exercises which includes a walking exercise, focused on the concept of being single weighted. There is also an older video, based on more traditional movements, which includes a greater twist in the “brush knee, twist step” section. This is twist related to using the movement in self-defense as a throw. But from a health perspective may place more strain on the knees. If you experience discomfort in any movements, adjust them as necessary, and if in doubt, discuss with your doctor.
www.youtube.com/watch?v=6pi3uIfykZc
One final note, I am working on an even more user friendly evidence based Tai Chi formats, which will be videotaped later this summer, and am finishing up my next book, which will go more into the psychological benefits of Tai Chi as a mindfulness based practice. So my weekly blog will go to bi-monthly for the remainder of summer.
Dr. Gryffin
Citation:
Hackney ME, Wolf SL. Impact of Tai Chi Chu'an practice on balance and mobility in older adults: an integrative review of 20 years of research. J Geriatr Phys Ther. 2014 Jul-Sep;37(3):127-35. doi: 10.1519/JPT.0b013e3182abe784.
I was surprised to read the latter comments, since most Tai Chi practitioners can tell you that benefits for balance comes from the slow controlled shifting of weight, described more fully below. It is essentially the act of balancing on one leg at a time. And of course Metarobics provides a detailed and research supported theory related to many of the other benefits of Tai Chi. This is an important discovery, which will do a great deal for promoting the adoption and practice of Tai Chi in society (see my posts “Why Metarobics Part One, Two and Three.” Part three will be the topic of my next post). Part of what makes Tai Chi so perfect for developing balance relates to its origins in the martial arts.
Tai Chi started as a martial art, with the idea that slowing the movements down would enhance coordination and relaxation of the body for power, enhance sensitivity for controlling an opponent, and balance, for better throws. The slow movements of Tai Chi worked so well, that the art became called “Tai Chi Chuan,” which literally translates as “Grand Ultimate Fist.” Since the slow relaxed pace with a focus on deep abdominal breathing (while moving the body through its range of movement) is similar to many Qigong exercises, which were designed specifically for health, Tai Chi became further developed for health, and can now in many respects be called the “Grand Ultimate for Health.” Enhanced balance is one of the most consistent benefits cited in Tai Chi research, particularly in those styles which focus on being “single weighted,” described below.
“Tai Chi Therapy: The Science of Metarobics” focuses on physiological benefits for chronic conditions, related to Metarobic Theory. I also included a chapter on teaching and learning Tai Chi, which includes how to use Tai Chi to enhance balance. Below are excerpts from the book, related to Tai Chi for balance. My forthcoming book “Tai Chi: Mind, Body & Spirit” will go into more details on maximizing Tai Chi for balance, as well as mindfulness based benefits for mental balance.
From "Tai Chi Therapy: The Science of Metarobics."
A slower pace also works on a different perspective of balance… During almost every movement in Tai Chi, the goal is to be “single weighted,” that is, the weight of the body is essentially balanced entirely over one leg or the other, shifting back and forth, as a person transitions through the movements.
When the weight of the body is balanced equally between the legs, a person is considered to be “double weighted.” The reason for being single weighted lies in the martial origins of Tai Chi, but the practical effect for health is that by letting the weight of the body shift entirely to one leg (for example the right leg), the rest of the body can be allowed to relax entirely. Including the left leg (called the “empty leg”), as well as the hips, the torso, shoulders, arms, neck and head. As the movement transitions through to the opposite leg (for example, to the left leg), the other side relaxes. An analogy is often made to the idea of imagining one leg being “full” of water, and the water “pouring” into the “empty” leg, as one shifts through to the next movement, until the full leg becomes empty, and the empty leg becomes full.
This transition between empty and full occurs throughout the entire form. Essentially Tai Chi is the act of balancing on one leg and then the other, while relaxing the opposite leg and the entire body. This is the reason why Tai Chi is such a valuable exercise for enhancing balance, and also works to strengthen the knees (providing the knees are kept aligned with the feet and are not over extended, to prevent knee strain).4
____________________________________________________
Balance And Knees, The Best of Both
“After two brain surgeries, I had constant severe headaches and suffered from loss of coordination and severe dizziness to the point of passing out. I friend told me that Tai Chi had improved her balance, so I decided to try it. Within two weeks the dizziness disappeared so much that I did not need to use the transderm scop patch I was dependent on. The headaches become less frequent and my coordination got better. Now I rarely experience any headaches. I also had torn the medial meniscus cartilage in both knees. I had the left knee operated on. I could not walk without knee braces, and could only walk slowly. Now I only wear the braces when I do Tai Chi. I can walk much faster and can get up and down the stairs to the subway with no problem or loss of balance.”
– Victoria (From Tai Chi Chuan Center. Testimonials)
__________________________________________________
Below is a link from the Metarobics YouTube Channel, of auxiliary exercises which includes a walking exercise, focused on the concept of being single weighted. There is also an older video, based on more traditional movements, which includes a greater twist in the “brush knee, twist step” section. This is twist related to using the movement in self-defense as a throw. But from a health perspective may place more strain on the knees. If you experience discomfort in any movements, adjust them as necessary, and if in doubt, discuss with your doctor.
www.youtube.com/watch?v=6pi3uIfykZc
One final note, I am working on an even more user friendly evidence based Tai Chi formats, which will be videotaped later this summer, and am finishing up my next book, which will go more into the psychological benefits of Tai Chi as a mindfulness based practice. So my weekly blog will go to bi-monthly for the remainder of summer.
Dr. Gryffin
Citation:
Hackney ME, Wolf SL. Impact of Tai Chi Chu'an practice on balance and mobility in older adults: an integrative review of 20 years of research. J Geriatr Phys Ther. 2014 Jul-Sep;37(3):127-35. doi: 10.1519/JPT.0b013e3182abe784.
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