Exercise programs can help prevent falls and related injuries in seniors.

"Regular practice of Tai Chi and other exercises that emphasize balance, such as gait, strength, and functional training, can help reduce the risk of falls among older adults by improving their balance and physical stability."

"Simple exercises like taking hips off a seat and making a shadow bench, and stepping on a towel with the front foot can help improve dynamic balance and center of gravity, reducing fall risk."

Factors that contribute to falls in older adults include the loss of muscle mass, particularly in the core and thigh muscles, and the degeneration of lower limb joints, which can lead to a decline in balance and mobility.

Exercise programs can help reduce fall risk in older adults by improving protective responses and preventing injuries, and may include exercises like Tai Chi that improve balance and coordination.

Exercises that include balance training, such as Tai Chi, may be beneficial for improving balance and preventing falls, as balance training was a key component of effective fall prevention exercises in the studies analyzed.

"Approximately one in four Americans over 65, or about 14 million people, experience falls at least once a year, with falls being the leading cause of injury in this age group."

Falls occur frequently among people over 65 in Taiwan, with one in six individuals experiencing a fall.

Balance exercises should be practiced daily to improve balance, as part of a comprehensive approach to fall prevention that includes safety assessments, proper clothing and accessories, and medication evaluation.

The participants in the study were 543 Chinese individuals aged 50 or above.

The study involved the practice of Yang-style Tai Chi, which is a specific style of Tai Chi that consists of 24 standard movements or forms.

"The Tai Chi movement course in the study lasted 12 weeks, with participants exercising three times a week for one hour each time."

Exercise programs can help prevent falls and related injuries in seniors.

Title:

Content: Exercise programs meant to prevent falls in seniors may also help prevent injuries caused by falls, according to a new review.

Fall-related injuries are common among seniors and a major cause of long-term pain and disability. They also increase the risk of having to go to a nursing home and have a high economic cost.

The new findings, published online Oct. 29 in the journal bmj.com, suggest that "reducing the risk of falling and improving protective responses during a fall may be an important and feasible means of preventing fractures and other serious injuries in the elderly," the study authors wrote in a journal news release.

Well-designed exercise programs can prevent falls in seniors living at home, but there is a lack of evidence on whether such programs can help prevent fall-related injuries, said French researchers Fabienne El-Khoury and colleagues.

In this review, they analyzed 17 studies that looked at whether fall-prevention exercises lowered seniors' risk of fractures and other injuries caused by falls. More than 4,000 participants were involved in all.

Tai Chi was the exercise in two of the studies, but most of them used gait, balance, strength and functional training, which involves workouts that help people do normal daily activities.

Most of the programs reduced fall-related injuries and appeared to significantly curb falls that lead to fractures, serious injuries and medical care.

Balance training was emphasized in all of the exercises that were effective in preventing falls, the researchers noted.

More information

The U.S. National Institute on Aging has more about older adults and falls.

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For which group is Tai Chi beneficial to?

What are some of the health benefit of Tai Chi according to Harvard Health?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like stability.

It helps to improve factors linked to a longer life like balance.

What did some studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What have studies shown about Tai Chi's health benefit?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

Why did the Chinese Center for Disease Control and Prevention advise elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

"Regular practice of Tai Chi and other exercises that emphasize balance, such as gait, strength, and functional training, can help reduce the risk of falls among older adults by improving their balance and physical stability."

For which group is Tai Chi beneficial to?

It is very helpful for anyone looking to improve their stability.

How does Tai Chi enhance balance and body coordination?

It incorporates a lot of weight shifting and deliberate walking into its routines.

How often should one practice Tai Chi to benefit from the exercise?

What are some of the health benefit of Tai Chi according to Harvard Health?

Improved muscle strength
Improved balance

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like stability.

It helps to improve factors linked to a longer life like balance.

It helps to improve factors linked to a longer life like mobility.

What did some studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What did the Chinese Center for Disease Control and Prevention advise elderly people to practice?

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What have studies shown about Tai Chi's health benefit?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

Why did the Chinese Center for Disease Control and Prevention advise elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

"Simple exercises like taking hips off a seat and making a shadow bench, and stepping on a towel with the front foot can help improve dynamic balance and center of gravity, reducing fall risk."

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Young Old Exercise │ Young Old Must Learn 3 Simple Exercises to Improve Dynamic Balance + Center of Gravity
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Rose, more than 50 this year, often with her daughter on the gym room for exercise, once found that when she crouched down to wear her shoes suddenly turned back, like she was unable to stand, turned backward.
Ben did not think that, on the day of the black rain, his family told him to go out carefully, and in the early morning of the "wind and rain", Rose occasionally "fell out of balance when entering and leaving the building porch, crouched down to the buttocks, and injured his elbow.
Yes, Rose is not very old, but young at best.
However, when people get old, the transmission speed of the nervous system slows down, and the sensitivity of the senses is relatively slow, and the functional response has naturally decreased.
The muscles begin to relax, and the ability to balance will obviously weaken.
That ’ s true, but how many young people will care about these changes and be prepared and adjusted to them?
“Hmm! I ’ m even more angry to hear you say that.
I ’ m not very old! ” said Rose furiously.
“Rose is a little restless and has a way of exercising. You also do cardiopulmonary exercise and functional training on weekdays, but the center of gravity and balance are a little worse than many young people. After treatment, I have a set of exercises to help you recover. ”
After the age of 40, the important muscles that support the body, such as the core muscles of the body and the thigh muscles, will begin to lose.
Once the muscles are lost, the balance response will deteriorate.
Lower limb joints, including knee joints and foot joints, also degenerate with age.
When joint mobility is reduced and the range of motion narrows, the risk of falls naturally increases.
A study published by CUHK found that from the age of 50, the body ’ s center of gravity swings with a large amplitude, that is, the center of gravity is no longer the same as in the past. When maintained in the body, some larger movements will cause the center of gravity to deviate or even jump out of the body, and the risk of falling will increase geometrically compared with young age.
The older you get, the higher the risk.
So, to put it mildly, falls are usually caused by age.
In particular, squat picking up objects, wearing shoes (not the squat of the front and back feet), this action requires many joints to complete, including the hip, knee and ankle joints, so when the body's joints are not flexible enough, or the stomach is too large, the lower body is more swollen, will limit the scope and balance of the squat.
The so-called Asian squatting (complete squatting) has nothing to do with race, and even some Asians can't do this, and many people will fall flat every time they squat, and they must raise their heels to make corrections.
1. Joint flexibility
If your knees, hips and ankles are stiffer, or if you have degenerative knee arthritis, you may feel discomfort or pain while squatting, and it is not difficult for young people to deal with arthritis.
2. Strong back and leg muscles
If you are able to squat successfully but have difficulty getting up, it means that you are not strong enough, because the position from squatting to standing on your feet must rely on the muscles of your hips, legs and back to stand up smoothly.
3. Flexibility of Achilles tendon
The Achilles tendon is the place that connects the calf muscle to the heel and is one of the most important tendons in the whole body. Therefore, the help of the Achilles tendon is needed in the movement of the bending of the calf and the movement of the soles of the feet.
When the Achilles tendon is tight, the heel is easier to leave the ground when squatting. You can help relax by stretching the calf and doing regular centrifugal exercises.
There are 3 simple exercises to improve dynamic balance and center of gravity:
Take your hips off your seat and make a shadow bench.
If you are a beginner, you can take the action 1-2.
After taking a seat, be aware that the knee joint must be in front of the ankle joint.
Before stepping, this action can be done by stepping on the towel with the front foot to reduce the difficulty, but it must be done by an armchair or armrest for safety.
After the front foot slides forward, you need to slowly slide back to the same place and slide forward again, 8-10 times.
First, raise your hips, bend your knees, raise your left foot and straighten your knee, pointing to the ceiling.
Hold for 3-5 seconds and then drop. Change your right foot to lift.
Repeat 8-10 times on both sides, and you can rest halfway.
The content of the signed and / or unsigned articles published by Economic Times is the author's personal opinion and does not represent the position of Economic Times, and the role of Economic Times is to provide a free speech platform.
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What are some of the health benefit of Tai Chi according to Harvard Health?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like stability.

It helps to improve factors linked to a longer life like balance.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advise elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Factors that contribute to falls in older adults include the loss of muscle mass, particularly in the core and thigh muscles, and the degeneration of lower limb joints, which can lead to a decline in balance and mobility.

Exercise programs can help reduce fall risk in older adults by improving protective responses and preventing injuries, and may include exercises like Tai Chi that improve balance and coordination.

For which group is Tai Chi beneficial to?

It is very helpful for anyone looking to improve their stability.

How does Tai Chi enhance balance and body coordination?

It incorporates a lot of weight shifting and deliberate walking into its routines.

What are some of the health benefit of Tai Chi according to Harvard Health?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like stability.

It helps to improve factors linked to a longer life like balance.

It helps to improve factors linked to a longer life like mobility.

What did some studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What did the Chinese Center for Disease Control and Prevention advise elderly people to practice?

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What have studies shown about Tai Chi's health benefit?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

Why did the Chinese Center for Disease Control and Prevention advise elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Exercises that include balance training, such as Tai Chi, may be beneficial for improving balance and preventing falls, as balance training was a key component of effective fall prevention exercises in the studies analyzed.

For which group is Tai Chi beneficial to?

It is very helpful for anyone looking to improve their stability.

What are some of the health benefit of Tai Chi according to Harvard Health?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like stability.

It helps to improve factors linked to a longer life like balance.

It helps to improve factors linked to a longer life like mobility.

What did some studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What did the Chinese Center for Disease Control and Prevention advise elderly people to practice?

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What have studies shown about Tai Chi's health benefit?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

Why did the Chinese Center for Disease Control and Prevention advise elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

"Approximately one in four Americans over 65, or about 14 million people, experience falls at least once a year, with falls being the leading cause of injury in this age group."

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The average American over the age of 65 falls at least once a year.
According to the Centers for Disease Control and Prevention (CDC), an average of one in four Americans over the age of 65 falls at least once a year, or about 14 million people; although not every fall causes injury, falls are the leading cause of injury for those over 65, and about 37% of those who fall must seek medical attention or are incapacitated as a result.
According to the National Institute on Aging, many elderly people are less active because of fear of falling, but because of reduced activity, the risk of falling is increased.
The Washington Post reported on the 20th that the Centers for Disease Control and Prevention pointed out that up to 95% of hip fractures in the elderly are due to falls, and the most common cause of traumatic brain injury in the elderly is also falling.
According to the National Institute on Aging, the risk of falls increases with age, but falls are usually preventable.
Specific tips for preventing falls include improving your home space, installing handrails on all stairs, adequate lighting, not using small rugs, and keeping your walking space free of debris.
In addition, taking drugs on weekdays must be carefully managed, especially drugs that cause dizziness and confusion, and the elderly should receive regular vision checks, try to stay active in daily life, and maintain physical strength and balance through exercise.
The World Health Organization recommends that adults engage in moderate-intensity aerobic activity for 150 to 300 minutes a week, with other health benefits in addition to helping prevent falls.
The latest study, published in the Journal of the American Medical Association (JAMA) and the JAMA Network Open at the end of January, found that among 7,139 older Australian women, those who followed the World Health Organization ’ s campaign recommendations were less likely to fall.
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Falls occur frequently among people over 65 in Taiwan, with one in six individuals experiencing a fall.

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Why are elderly people prone to serious consequences when they fall and die of pneumonia?
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What we want you to know is
Fall is a serious problem in the elderly population, and the people should not be careless; and repeated falls will lead to an increase in the morbidity and mortality of the population, and lead to a decline in the function of all parts of the body.
Taking into account the mental, emotional and physical damage caused by falls, it is recommended to intervene early to prevent falls.
National treasure famous writer Sima Zhongyuan passed away on January 4, his son confirmed that Sima teacher walked home on December 31 last year, after a small gentle slope, due to the instability of the center of gravity, two feet interlaced, resulting in a fracture of the left thigh; during hospitalization, he had suffered heart shock, lung water accumulation and other acute conditions.
In fact, falling is one of the most common and serious problems that cause disability, especially in older age groups.
And why is it that the dead are the ones who are the ones who are the ones who are the ones who are the ones who are the ones who are the ones who are the
According to the National Institutes of Health (NIH) published guidelines, falls are events in which people inadvertently fall to the ground or other lower positions, and there is a direct correlation between falls and the risk of death, various pathogenic risks, and decreased physical function, and occur more frequently in the elderly, children, and athletes.
In older populations, related complications are associated with an increased incidence of falls, which in turn increases the likelihood of injury.
According to the US National Health Service, normal gait is the result of effective coordination of neurons such as the basal nuclear brain stem system, muscle tension control, and “proprioception ” formed by vision and hearing.
The increased risk of falls in the elderly is mostly related to aging, past disease history and increased drug volume, which lead to the degeneration of the above-mentioned neurons.
If the elderly have the following conditions, it is more likely to lead to a sharp increase in the risk of falling:
1.
Myosomia.
It may be associated with reduced diet, prolonged hospitalization, and chronic illness.
In general, muscle mass, coordinated decline and sedentary behavior in the elderly are the main causes of sarcopenia.
2.
Cognitive dysfunction.
Cognitive decline, such as dementia or brain damage such as stroke, is common in the elderly population, and people with long-term illness, pain in specific areas, or intense emotional changes are at higher risk.
3.
Low blood pressure after meals.
It is a non-physiological cause of falls in the elderly, which may be due to dysfunction of the autonomic nervous system or decreased cardiovascular system function.
4.
Obesity. Obesity in the elderly is likely to lead to an increased risk of falls, because obese people are more likely to be sedentary and do not exercise, resulting in a decline in muscle mass and nervous system, muscle function.
5.
Osteoporosis.
Bone loosening can put the elderly at risk of fracture, and bone loosening fractures have a high fatality rate in the elderly population.
6.
Decreased diaphragm strength. Decreased diaphragm strength and function can lead to unstable back strength, increasing the risk of falls.
Is it not only the elderly who are at high risk of falling? 14 high risk factors for falling events
The National Institutes of Health also lists risk factors for falls (ranked from high to low by association), including the following 14 points:
• History of falls: Increased risk of repeated falls.
• Age: Increased age is associated with reduced response time during falls, especially when the gait starts and walks.
• Gender: In most older age groups, women are more likely to fall than men.
• Race: Studies show that white people are more likely to fall than African, Asian, or ethnic groups.
• Medications: If you take more than 4 medications at the same time, the risk of falls increases significantly.
For example, taking benzodiazepines increases the risk of falls and hip fractures at night by 44%; medications such as anti-arrhythmia drugs, digoxin (anti-heart failure or arrhythmia drugs), diuretics, sedatives, and psychotropic medications also significantly increase the risk of falls.
• Living alone: Living alone is a risk factor for falls, and injuries and adverse consequences may increase if the person who falls is unable to get up with help from others.
• Adverse health conditions: Adverse health conditions associated with an increased risk of falls, including cardiovascular disease, arthritis, thyroid dysfunction, diabetes, depression, and chronic obstructive pulmonary disease (COPD).
In addition, vertigo and incontinence are also common in people who fall.
Loss of gait and mobility: After age 30, the body ’ s strength and endurance decreases by about 10% every decade; when strength, strength and endurance decrease, the risk of falls increases.
• Sedentary Immobility: Sedentary people may fall more often than sedentary people.
• Fear of falling: Statistics show that up to 70% of people who have recently fallen are afraid of falling, and 50% of this population may be too afraid of falling, limiting physical or social activities, and entering a vicious cycle that increases the risk of falling.
Malnutrition: Malnutrition can lead to low body mass index (BMI), which increases the risk of falls.
In addition, long-term vitamin D deficiency can lead to muscle weakness, osteoporosis and impaired gait function.
• Cognitive disorders: Dementia, poor memory, and unstable mental states are associated with an increased risk of falls.
• Impaired vision: Eye problems such as glaucoma, cataracts, macular lesions, etc., affect vision and are more likely to cause falls.
• Foot problems: Problems with foot pain while walking (such as plantar fasciitis), calluses, toe or nail deformities, foot ulcers, etc., can increase the risk of balance difficulties and falls.
The National Institutes of Health (NIH) warns that with the increase in the number of these 14 risk factors, the risk of falling suddenly increases: for every additional risk factor, the risk of falling doubles within a year.
In the absence of risk factors, the proportion starts at 8%, and in the case of four risk factors, the proportion can increase by up to 78%, and the risk group has to be careful.
One in six people over the age of 65 has fallen, and more than half of falls occur on this occasion.
According to the Ministry of Health and Welfare ’ s 110-year cause of death statistics, 6,775 people died in accidents in 110 years, ranking seventh in the national cause of death, of which 21.9% (1,482) fell. One person was hospitalized for a fall.
It is worth noting that 52% of the falls and injuries of the elderly occurred indoors and 48% occurred outdoors, among which the indoor falls and injuries ranked in the living room, bedroom, bathroom, kitchen or restaurant, balcony, staircase, etc.
According to the National Health Administration, falls are the leading cause of hospitalization and emergency care for people over the age of 65, and the incidence of falls increases with age.
How to avoid serious consequences after a fall?
5 things you should know before entering old age
In summary, people are reminded that before entering middle and old age, they should improve bone density and make bones strong through measures such as changing their lifestyle, eating habits or active exercise to avoid the risk of accidents caused by falls in the future.
According to Jenna Hope, a dietitian at the University of Surrey in the UK, there are five ways people can ensure the health of bone structure:
• Take weight training
Hope says that heavy training not only builds muscle, but also contributes to the growth of newborn bones and maintains the integrity of existing bone structures.
A study published in the Journal of Postmenopausal Medicine mentioned that postmenopausal women underwent a 12-month weight training program and found that they had higher bone density in their spine and hips.
This area is usually susceptible to osteoporosis.
• Vitamin C intake
Vitamin C is widely found in vegetables and fruits, and the recommended daily intake of vitamin C (40 mg) can be reached by consuming more than 5 servings of fruits and vegetables per day. Hope points out that foods rich in vitamin C include citrus, peppers, strawberries, kiwifruit, green coconut and potatoes.
• Extra Calcium
Calcium is the most important nutrient in bone, helping to strengthen bone strength and strength.
However, Hope also stressed that without proper vitamin D and vitamin K as carriers, calcium in bones is not effective.
It is recommended to supplement more than 10 micrograms of vitamin D a day and ensure adequate sun exposure. Vitamin K is commonly found in green vegetables and soy products, all of which are essential for bone health.
• Avoid too low heat
Excessive calories can cause obesity, and too little calories is still too much. Extreme diet methods such as dieting and fasting increase the risk of bone weakness, Hope said.
In addition, too low heat can lead to an individual being too light, and the risk of developing skeletal diseases is also increased.
Therefore, all kinds of nutrients should be taken regularly to avoid excessive weight fluctuations and increase the probability of bone loosening or fracture.
• More protein intake
Hope recommends that people over 65 years old strengthen their bones with good protein intake and regular retraining.
Studies have pointed out that the intake of protein in the elderly is accompanied by exercise, which significantly reduces the potential risk of falls and fractures.
Complete and excellent proteins such as lean meats, fish, and eggs, vegans can also consume plant-based proteins such as beans, nuts, seeds, whole grains and soy products.
Fall is a serious problem in the elderly population, and the people should not be careless; and repeated falls will lead to an increase in the morbidity and mortality of the population, and lead to a decline in the function of all parts of the body.
Taking into account the mental, emotional and physical damage caused by falls, it is recommended to intervene early to prevent falls.
This article is reproduced by Chao Health Authorization, and the original is published here.
Original title: The National Treasure Writer Saima Nakayama has died!
Is it not only the elderly who are at high risk of falling?
The most dangerous factor is “it. ”
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Why did the Chinese Center for Disease Control and Prevention advise elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Balance exercises should be practiced daily to improve balance, as part of a comprehensive approach to fall prevention that includes safety assessments, proper clothing and accessories, and medication evaluation.

Title:

Content: Chen Mei-yun, the national treasure of Taiwanese karaoke, died on the evening of the 4th at the age of 72.
The accident of Chen Meiyun also caused the public to pay attention to the importance of preventing falls in the elderly. The National Health Administration proposed five prevention methods, including paying attention to the safety of the surrounding environment, wearing appropriate clothing, etc., and specifically reminding the elderly to avoid wearing slippers to prevent falls.
According to the National Health Administration, according to the results of the 2017 National Health Interview Survey, the proportion of elderly people over the age of 65 who reported falling in the past year was 15.5%, that is, 1 in 6 people had fallen, and the analysis of the causes of falls included physical decline, diseases, drugs, clothing and environment.
The National Health Administration proposes 5 ways to prevent falls in the elderly:
1.
Pay attention to the safety of the surrounding environment: including lighting, installing bathroom armrests, the ground is not wet and slippery, and the road is flat.
2.
Wear appropriate clothing and shoes and avoid wearing slippers.
3.
Choose the right accessories: crutches, walkers, and proper presbyopia.
4.
Daily can do muscle strength and balance training exercises at home, pay attention to balanced diet.
5.
Ask your doctor to help you assess the safety of your medication and avoid drug interactions that increase the risk of falls.
According to the National Health Administration (NHIA), some drugs have been found to increase the risk of falls in the elderly, such as psychotropic drugs, insulin, anesthetic painkillers, etc., and the use of a variety of drugs may increase side effects, such as loss of balance or dizziness, so it is recommended to ask doctors to evaluate the drugs to avoid drug interactions and increase the risk of falls.
# Falling # Wearing # Elderly # Slippers # Chen Mei-yun

What are some of the health benefit of Tai Chi according to Harvard Health?

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advise elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

The participants in the study were 543 Chinese individuals aged 50 or above.

Title:

Content: Tai Chi can help obese people reduce waist circumference
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The School of Public Health of the University of Hong Kong (HKU) recently held a press conference to announce a new study found that tai chi exercise can help elderly people with "central obesity" reduce waist circumference, the effect of which is similar to traditional exercise.
Tai Chi is a long-established traditional Chinese martial arts, integrating the body and mind, and is regarded as a "dynamic meditation" of the body and mind movement.
It is reported that the School of Public Health of HKU School of Medicine, in conjunction with the Chinese University of Hong Kong, the Chinese Academy of Sciences and the University of California, Los Angeles, the research team recruited 543 Chinese aged 50 or above who were defined as “central obesity ” to participate in the study between February 2016 and March 2018.
Participants were randomly assigned to the tai chi exercise group, the traditional exercise group, or the no-exercise control group.
According to the research team, participants in the tai chi exercise group and the traditional exercise group are required to participate in a 12-week exercise course three times a week, one hour each time.
The Tai Chi exercise group is taught by instructors the most popular and widely known 24 Yang Tai Chi, while the traditional exercise group contains muscle-strengthening training such as brisk walking, hand bending, hand side lifting, shoulder lifting, squatting and heel lifting.
The team measured waist circumference and other indicators of metabolic health for all participants before, during the 12th and 38th weeks of the course.
The study found that participants in the tai chi exercise group and the traditional exercise group reduced their average waist circumference by 1.8 cm and 1.3 cm, respectively, after no dietary intervention and after 12 weeks of exercise.
Exercise intervention also helped to increase the high density cholesterol levels of participants in the Tai Chi exercise group and the traditional exercise group.
Xiao Minghui, director and associate professor of kinesiology at the School of Public Health of HKU Medical School, pointed out that recent academic articles have clarified that waist circumference is an important health risk indicator and is closely related to overweight, type 2 diabetes and cardiovascular disease.
The results show that Tai Chi exercise, like traditional exercise, can effectively improve central obesity. Xiao Minghui believes that the results of the study are good news for the elderly who have difficulty moving or do not like traditional exercise, but have central obesity.
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For which group is Tai Chi beneficial to?

The study involved the practice of Yang-style Tai Chi, which is a specific style of Tai Chi that consists of 24 standard movements or forms.

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Content: Study suggests tai chi is better than aerobic exercise at lowering blood pressure

According to a recent study, Tai Chi, an ancient Chinese martial art, lowers blood pressure more effectively than other types of exercise such as stair climbing or brisk walking. Over a year, Chinese researchers examined two groups of high blood pressure participants—one performing the Chinese martial arts and the other with aerobic exercise.

The study's authors argue that their findings, which were published in the JAMA Network Open Journal, should persuade medical professionals to advocate for moderate martial arts as a means of preventing heart disease in those with high blood pressure.

How was the study conducted?

The study included 349 individuals, 51.5% of whom were women, who had been diagnosed with prehypertension and were randomized to either the aerobic exercise or tai chi group. During a 12-month period, both groups engaged in four weekly 60-minute supervised sessions.

The aerobic exercise interventions comprised jogging, cycling, brisk walking, and climbing stairs. The tai chi group practiced Yang-style tai chi, which consists of 24 standard movements or forms. At baseline, six, and twelve months, blood pressure was measured. The mean change in SBP from baseline to 12 months, as measured while walking and in an office setting, was the main endpoint.

At the end of the research, blood pressure was within normal range in 21.8% of the tai chi group and 15.6% of the aerobic exercise group without medication. In the tai chi group, fewer patients had advanced hypertension (12.0% vs. 17.7%) than in the aerobic exercise group.

What is tai chi?

Tai Chi is an ancient Chinese martial art that has gained popularity as a kind of meditation and mind-body workout. Its roots are in traditional Chinese medicine and Taoist philosophy, which date back to ancient China.

Key features

This practice is known for its slow, methodical movements that seamlessly transition from one stance to the next. These motions, which are frequently continuous and circular, encourage balance, flexibility, and calmness.

This practice places a strong emphasis on the relationship that exists between the mind and the body. Practitioners emphasize developing an internal awareness, living in the now, and synchronizing their movements with their breath.

This practice includes aspects of meditation that promote a relaxed and concentrated state of mind. People who participate in the technique, which is sometimes referred to as "moving meditation," perform a series of flowing motions while paying close attention.

This practice incorporates a lot of weight shifting and deliberate walking into its routines, which can enhance balance and coordination. Because of this, this Chinese practice is very helpful for senior citizens and anyone looking to improve their stability.

Regular practice has been linked to many health advantages, such as higher mental clarity, lower stress levels, enhanced flexibility, improved cardiovascular health, and an overall sense of well-being.

These results clearly show that this Chinese practice can be very helpful in lowering sympathetic excitability and offering prehypertensive people primary treatment. This practice may be a more beneficial option for controlling high blood pressure than standard aerobic activities, especially for people with prehypertension, according to new research.

Future research is necessary to fully investigate the possible advantages and long-term impacts of this Chinese practice in the management of hypertension.

Edited by Divya Singh

What did the Chinese Center for Disease Control and Prevention advise elderly people to practice?

What excercises shall aid in Alzheimer's and dementia prevention?

"The Tai Chi movement course in the study lasted 12 weeks, with participants exercising three times a week for one hour each time."

How often should one practice Tai Chi to benefit from the exercise?