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U.S. Department of Health & Human Services
National Institutes of Health Tai chi, which originated in China as a martial art, is a mind-body practice in complementary and alternative medicine (CAM). Tai chi is sometimes referred to as "moving meditation"—practitioners move their bodies slowly, gently, and with awareness, while breathing deeply. This Backgrounder provides a general overview of tai chi and suggests sources for additional information. Key Points Many people practice tai chi to improve their health and well-being. Scientific research is under way to learn more about how tai chi may work, its possible effects on health, and chronic diseases and conditions for which it may be helpful. Tell your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care. Overview Tai chi developed in ancient China. It started as a martial art and a means of self-defense. Over time, people began to use it for health purposes as well. Accounts of the history of tai chi vary. A popular legend credits its origins to Chang San-Feng, a Taoist monk, who developed a set of 13 exercises that imitate the movements of animals. He also emphasized meditation and the concept of internal force (in contrast to the external force emphasized in other martial arts, such as kung fu and tae kwon do). The term "tai chi" (shortened from "tai chi chuan") has been translated in various ways, such as "internal martial art" and "supreme ultimate fist." It is sometimes called "taiji" or "taijiquan." Tai chi incorporates the Chinese concepts of yin and yang (opposing forces within the body) and qi (a vital energy or life force). Practicing tai chi is said to support a healthy balance of yin and yang, thereby aiding the flow of qi. People practice tai chi by themselves or in groups. In the Chinese community, people commonly practice tai chi in nearby parks—often in early morning before going to work. There are many different styles, but all involve slow, relaxed, graceful movements, each flowing into the next. The body is in constant motion, and posture is important. The names of some of the movements evoke nature (e.g., "Embrace Tiger, Return to Mountain"). Individuals practicing tai chi must also concentrate, putting aside distracting thoughts; and they must breathe in a deep and relaxed, but focused manner. Use in the United States According to the 2007 National Health Interview Survey, which included a comprehensive survey of CAM use by Americans, an estimated 2.3 million U.S. adults had used tai chi in the past 12 months. People practice tai chi for various health-related purposes, such as: For benefits associated with low-impact, weight-bearing, aerobic exercise To improve physical condition, muscle strength, coordination, and flexibility To improve balance and decrease the risk of falls, especially in elderly people To ease pain and stiffness—for example, from osteoarthritis To improve sleep For overall wellness. The Status of Tai Chi Research Scientific research on the health benefits of tai chi is ongoing. Several studies have focused on the elderly, including tai chi's potential for preventing falls and improving cardiovascular fitness and overall well-being. A 2007 NCCAM-funded study on the immune response to varicella-zoster virus (the virus that causes shingles) suggested that tai chi may enhance the immune system and improve overall well-being in older adults. Tai chi has also been studied for improving functional capacity in breast cancer patients and quality of life in people with HIV infection. Studies have also looked at tai chi's possible benefits for a variety of other conditions, including cardiovascular disease, hypertension, and osteoarthritis. In 2008, a review of published research, also funded by NCCAM, found that tai chi reduced participants' blood pressure in 22 (of 26) studies. In general, studies of tai chi have been small, or they have had design limitations that may limit their conclusions. The cumulative evidence suggests that additional research is warranted and needed before tai chi can be widely recommended as an effective therapy. Side Effects and Risks Tai chi is a relatively safe practice. However, there are some cautions: As with any exercise regimen, if you overdo practice, you may have sore muscles or sprains. Tai chi instructors often recommend that you do not practice tai chi right after a meal, or when you are very tired, or if you have an active infection. If you are pregnant, or if you have a hernia, joint problems, back pain, fractures, or severe osteoporosis, your health care provider may advise you to modify or avoid certain postures in tai chi. © Mariann Seriff Tai Chi & Qi Gong for Health and Well-Being Video [14min 09sec; also viewable as 5 separate chapters] This video is intended to be an educational tool that features tai chi and qi gong as an activity to enhance wellness. These exercise therapies are generally considered safe, self-care approaches used to promote a healthy lifestyle. As always, talk to your health care provider if you are using or considering using any complementary health practices so that they can help safely coordinate your care. Training, Licensing, and Certification Tai chi instructors do not have to be licensed, and the practice is not regulated by the Federal Government or individual states. In traditional tai chi instruction, a student learns from a master teacher. To become an instructor, an experienced student of tai chi must obtain a master teacher's approval. Currently, training programs vary. Some training programs award certificates; some offer weekend workshops. There is no standard training for instructors. If You Are Thinking About Practicing Tai Chi Do not use tai chi as a replacement for conventional care or to postpone seeing a doctor about a medical problem. If you have a medical condition or have not exercised in a while, consult with your health care provider before starting tai chi. Keep in mind that learning tai chi from a video or book does not ensure that you are doing the movements correctly and safely. If you are considering a tai chi instructor, ask about the individual's training and experience. Look for published research studies on tai chi for the health condition you are interested in. Tell all your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care. For tips about talking with your health care providers about CAM, see NCCAM's Time to Talk campaign. Click here for a 15 minute video on chi kung, tai chi and cooling down exercise. There was no difference between exercise and drug interventions for the people with coronary heart disease and for the prevention of diabetes. (Associated Press / October 2, 2013)
By Mary MacVean This post has been updated. See note below for details. October 2, 2013, 2:25 p.m. Exercise might work just as well or better than drugs for people with coronary heart disease or recovering from a stroke, according to a review of evidence published Wednesday. The scientists looked at the outcomes of 305 previous trials with 339,274 participants to try to determine whether physical activity was as effective as drugs at preventing death among people with four conditions: coronary heart disease, rehabilitation from stroke, treatment for heart failure and prevention of diabetes. There was no difference between exercise and drug interventions for the people with coronary heart disease and for the prevention of diabetes. Exercise was more effective than drugs for recovery from stroke. And drugs, specifically diuretics, were more effective for treatment of heart failure. Exercise should be considered as “viable alternative to, or alongside, drug therapy,” the researchers said. [Updated, 3:13 p.m. PDT Oct. 2: The exercise in the research generally took place in structured rehabilitation programs to which patients had been referred by their doctors, said Huseyin Naci, an author of the study who is a fellow at the Harvard Medical School and a researcher at the London School of Economics. The patient’s condition would vary, he said, adding that for people with a prediabetic condition, an exercise program might be more informal. Naci added in the interview: “The results of our study by no means imply that people should stop taking their medications, especially without consulting their doctors.”] Research is lacking on the potential for exercise to prevent death as compared with drugs, the researchers wrote. Still, they said their “analysis suggests that exercise potential had similar effectiveness to drug interventions with two exceptions. In the case of stroke rehabilitation, exercise seemed to be more effective than drug interventions. In heart failure, diuretics outperformed all comparators, including exercise.” They called the lack of medical literature a “blind spot” that leaves doctors without evidence of when drugs or exercise or a combination is the best choice. They called for additional research and noted that their study is limited by the scarcity of studies on exercise interventions and by any limitations of the studies they used. They were inspired by the well-documented benefits of exercise, including improved health and less likelihood of such things as needing hospitalization. Also, only a third of adults in England meet the recommended levels of physical activity, but drug prescription rates are on the rise, with the average person there having an average of 17.7 prescriptions in 2010. A survey released Wednesday by Kaiser Permanente about walking in the United States found that almost everyone knows it’s good to do. But nearly 80% said they should walk more. The researchers were from the London School of Economics, Harvard medical School and Harvard Pilgrim Health Care Institute, and Stanford University. Their work was published in the British Medical Journal. mary.macVean@latimes.com everydaytaichi lucy walks you down the street to show you how to get to Kilauea District Park10/5/2013 BEGINNERS and NOVICE Lesson #4 share the same online video
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Monday INTRO 10 Form: Sept.9-Nov. 25 Tuesday INTRO 24 Form: Sept. 10-Nov. 26 Thursday BEGINNERS' 24 + 10 Form: Sept. 12-Dec. 5 Thursday INTRO/ Novice 24 Form: Sept. 12-Dec. 5 Holiday Dates: NO Class Monday, Nov. 11 Veteran's Day Thursday, Nov. 28 Thanksgiving Nov. 1-15: Lucy on vacation All Classes will be held for a 10 week session. All holidays and vacation dates will be made up. |
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