Falls are a significant health risk for older adults, often leading to injuries and loss of independence, making fall prevention a critical focus for caregivers and healthcare providers.

Tai Chi, a centuries-old Chinese martial art, is increasingly recognized for its ability to improve balance and physical stability through slow, flowing movements and mindfulness practices.

Scientific studies have shown that Tai Chi reduces the risk of falls in older adults by enhancing motor coordination, balance, and overall physical stability, making it particularly suitable for seniors with mobility challenges.

A systematic review of 17 studies found that exercise programs, including Tai Chi, significantly reduced fall-related injuries and fractures, with balance training being a key component of their effectiveness.

Tai Chi’s emphasis on weight shifting, controlled breathing, and body alignment helps strengthen core muscles and improve the body's ability to respond to balance challenges.

The Chinese CDC recommends Tai Chi as a functional exercise to strengthen balance and muscle endurance, particularly during winter when outdoor activities are limited.

Programs typically involve one-hour sessions, two to three times per week over 12 weeks, to achieve measurable improvements in balance and stability.

Movements such as 'cloud hand' and 'single whip' are foundational in Tai Chi, offering low-impact exercises that enhance physical stability and mental relaxation.

Tai Chi also provides mental health benefits, as its meditative aspects promote relaxation and reduce stress, which are critical for improving resilience against falls.

Caregivers can support older adults by selecting beginner-friendly Tai Chi programs tailored to their physical capabilities, ensuring safety and accessibility.

Falls are a significant health risk for older adults, often leading to injuries and loss of independence, making fall prevention a critical focus for caregivers and healthcare providers.

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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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 advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Tai Chi, a centuries-old Chinese martial art, is increasingly recognized for its ability to improve balance and physical stability through slow, flowing movements and mindfulness practices.

Title:

Content: Learn about the sport of Tai Chi
The German health centre says Tai Chi is a centuries-old Chinese martial art, also known as shadow boxing.
It combines physical training, self-defense and meditation.
The focus of Tai Chi is on body tightening, mental alertness and breathing, the center explained, noting that motor training consists of a series of traditional Chinese physical exercises that flow smoothly with each other in order to achieve harmony between body and soul.
Muscle and Joint Stimulation
In this way all the muscles, tendons, joints and bones are stimulated and stretched in a gentle way.
The upright position of the back during exercise creates a stretching effect in the spine, relieving pressure on the intervertebral discs.
The nervous system is also positively affected by the gentle posture of the back.
Studies have suggested that tai chi reduces the risk of falls in older adults thanks to its ability to improve their balance.
The sport also has a positive effect on degenerative arthritis, the symptoms of which are knee stiffness, pain and swelling.
Improve lung function
Tai chi is also beneficial for chronic obstructive pulmonary disease (COPD) as it improves lung function.
It is also useful for patients with Parkinson ’ s, which affects the nervous system and its symptoms are disorders of movement, tremor of the hands, stiffness and instability of the body position, where sports contribute to improving balance and mobility.
In addition, tai chi improves the cognitive functioning of the brain, making it also useful for dementia patients.
On the other hand, slow flowing movements have a relaxing and meditative effect, helping to feel relaxed, calm and psychologically comfortable.
Source: German

How does Tai Chi help people with Parkinson's disease?

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

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did 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.

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

Because it can prevent falls that may result in fracture.

Scientific studies have shown that Tai Chi reduces the risk of falls in older adults by enhancing motor coordination, balance, and overall physical stability, making it particularly suitable for seniors with mobility challenges.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did 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.

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

Because it can prevent falls that may result in fracture.

A systematic review of 17 studies found that exercise programs, including Tai Chi, significantly reduced fall-related injuries and fractures, with balance training being a key component of their effectiveness.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did 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.

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

Because it can prevent falls that may result in fracture.

Tai Chi’s emphasis on weight shifting, controlled breathing, and body alignment helps strengthen core muscles and improve the body's ability to respond to balance challenges.

Title:

Content:
Also serving the communities of De Luz, Rainbow, Camp Pendleton, Pala and Pauma

Chi is the key

Inglis Carré

Special to the Village News

What is Chi? It is a special type of energy. Every living thing has Chi. Inanimate objects have it also. Chi flows in our bodies through pathways called meridians and it can be enhanced by special exercises, massage, and meditation. Chi also surrounds us. It is in the very air we breathe.

The Chinese character for Chi represents steam, vapor, or mist rising upward from a pot of rice, which is connected to the concept of nourishment. The vapor or mist calls to mind breathing, which can be controlled to facilitate the flow of Chi in the body. The word "Chi" or "Qi" can be translated as air, energy, or spirit, and the word "Gong" or "kung" means achievement, skill, or work.

Recommendations about cultivating and managing Chi can be found in several cultures. The concept of Chi dates from the ancient Chinese Book of Changes from about 2000 B.C. and has come down to the present day to become "The Force" in "Star Wars." It has been preserved, honored, and known by many names as it has traveled through time.

When we practice the gentle arts of Tai Chi and Chi Gong with attention to magnifying and moving the Chi, we enjoy many health benefits. Among these benefits are enhanced flexibility, balance, strength, cardiovascular health, increase bone density, relaxation of the mind and emotional balance. According to Eastern wisdom, our health improves when we have more energy circulating in our bodies and our ability to handle stress increases.

Whether we are learning Tai Chi or Chi Gong, there are guidelines involving posture, breathing, and mindfulness that help us to circulate the Chi energy. Blockages of the Chi flow can be caused by straining too much in our exercises, being under stress, or holding on to negative emotions. But being totally relaxed and in the present moment, we encourage a connection with the Chi energy which is the key to optimal physical and emotional health.

What does Chi feel like? It manifests in many ways. There could be tingling in your hands or feet. For some people, it is an inner feeling of wellness, wholeness, and calm. There can be a sense of aliveness and awareness that travels out into our surroundings, enriching our interactions with others, and our creative endeavors. Think of Chi as a key to the door between the world of the senses and the world of the spirit.

May the force be with you!

Inglis Carré is a Tai Chi practitioner certified by the American Tai Chi and Qigong Association. She has been teaching Tai Chi and Qigong since 2020. She also has a background in Kenpo Karate and Hung Gar style Kung Fu.

How does Tai Chi enhance balance and body coordination?

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

How does Tai Chi help people with Parkinson's disease?

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

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did 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.

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

Because it can prevent falls that may result in fracture.

The Chinese CDC recommends Tai Chi as a functional exercise to strengthen balance and muscle endurance, particularly during winter when outdoor activities are limited.

Title:

Content: Health · Life
How to prevent falls in the winter? Scientific exercise helps reduce risk
December 10, 2021 16: 06 Source: People 's Daily Online
For older people, falling is no small thing.
According to the official micro-news of the China CDC, the low temperature in winter affects the physical activity of the elderly.
Rain and snow are common, and the ground is slippery and slippery to increase the risk of falls in the elderly
The China CDC reminds every elderly person and caregiver of the elderly to take the initiative to prevent elderly people from falling.
The Chinese Center for Disease Control and Prevention pointed out that scientific exercise can help reduce the risk of falls and fractures in the elderly, and the elderly do not break their exercise habits in winter and holidays, and can be replaced by indoor exercise when the weather is bad.
When the elderly exercise, under the premise of ensuring safety, attention should be paid to strengthening functional exercise such as balance ability, muscle strength and endurance.
For example, Taijiquan, Baduanjin and other sports can be carried out, and there are some small moves to strengthen exercise for preventing elderly people from falling.
Families are a common place for falls among the elderly.
The Chinese CDC suggests that the home environment can be adapted for aging.
For example, the ground anti-skid treatment, in the toilet, toilet, stairs and other positions to install handrails, remove the indoor floor height difference, improve indoor lighting and lighting, night can use night lights, replace the height and soft and hard uncomfortable sofa, etc., remove the indoor will hinder the elderly moving items.
In addition, the rain and snow weather elderly should be minimized to go out.
When the elderly go out, it is necessary to slow down the pace of walking, wear anti-skid shoes, don't put your hands in your pockets, and use a walking stick when necessary.
To choose a flat ground, few obstacles, handrails, good light road to walk.
When going up and down stairs, rolling stairs and steps, it is necessary to walk slowly and stand firmly.
(Editor: Sun Hongli, Lu Qian)
Related News

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

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

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.

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

Because it can prevent falls that may result in fracture.

Programs typically involve one-hour sessions, two to three times per week over 12 weeks, to achieve measurable improvements in balance and stability.

Title:

Content: Tai Chi can help obese people reduce waist circumference
Font Size:
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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How does Tai Chi help people with Parkinson's disease?

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

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

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

It improves the balance of older people.

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

Movements such as 'cloud hand' and 'single whip' are foundational in Tai Chi, offering low-impact exercises that enhance physical stability and mental relaxation.

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Content: My channel
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Jackie Chan ’ s daughter Ng Cheuk-lin is seen queuing for free food “dressed like a homeless man ”
Jinshan popular shopping mall attempted carjacking, shooting, people are shocked: it is crazy
World Daily “Dance for Life ” 200 Elderly People Show Their Passion
World Daily News and United Health Care held a “Dancing Life ” talk for the elderly on the morning of October 8 (Saturday), with 200 people dancing out of health and new life.
(Video source: reporter Zhang Hong)
Due to the on-site teaching activities, the seating space is wider, and only 200 chairs can be placed in the 300-seat venue.
On that day, three lectures were focused on health and wellness. Among them, two invited Mr. Chu Yicheng and Mr. Xing Ruhong, a taijiquan teacher, to demonstrate and teach, and more than 200 elderly people danced with music, brimming with a healthy and happy atmosphere; the other was explained by the red and blue card program of United Health Insurance Company.
The aim of the event is to bring everyone to a healthy old age, and let everyone dance healthily through gentle exercises such as dance and tai chi, said Yu Ching, president of the Los Angeles World Journal, the organizer.
At the same time, the site will also provide practical information and rich prizes, so that everyone can gain a lot.
Rita Tolbert, director of multicultural marketing at UnitedHealth, said that she hopes to provide everyone with health education activities, and hope that people will have more information and make the right choices before they choose health insurance at the end of the year.
Yuanji Dance is a fusion of dance, martial arts, qigong and tai chi, according to Zhu Yicheng, president of Yuanji Dance South Canada.
Yuan Pole Dance originated in mainland China, and then Taiwan purchased the copyright and made some movement corrections, and then brought it to the United States.
The music of the pole dance is very beautiful, suitable for the elderly to learn, he and his wife learn pole dance to improve their health and sleep.
Yuan pole dance instructor Susan Lin teaches the "Golden Lotus Open" dance set for everyone. Yuan pole dance volunteers stand in different directions to lead everyone to learn together.
Many elderly people in the venue have stood up to do the action with the volunteers, and some people can not stand up and also waved in their seats.
In the Taijiquan lecture, Mr. Xing Ruhong, founder of the "Thunder Gate Taijiquan Association", explained what Taijiquan is and what are the benefits of practicing Taijiquan.
He said, tai chi is health is also martial arts, tai chi moves people can do at home.
He taught everyone how to do the cloud hand movement on the spot, and many of the elderly people under the stage are obviously too old hands, and the various gestures are quite standard, so that Teacher Xing shouted "You are my teacher."
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How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

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

It improves the balance of older people.

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

What does Ruth Taylor-Piliae of University of Arizona's College of Nursin say about Tai Chi?

She tells NPR that Tai Chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress.

What health advantages have been linked to regular practice of Tai Chi?

An overall sense of well-being.
Lower stress levels.

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

Because it can prevent falls that may result in fracture.

Tai Chi also provides mental health benefits, as its meditative aspects promote relaxation and reduce stress, which are critical for improving resilience against falls.

Title:

Content: Psychological Tea Room
[Psychological Tea Room] Chinese unique psychological pressure, how should be relieved?
Psychological Tea Room
PICTURE POSED BY MODEL.
A woman showing signs of depression.
PRESS ASSOCIATION Photo.
Source: Press Association
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Published 9 November 2022 at 1: 43pm, updated an hour ago at 1: 46pm
By Olivia Yuan
Presented by Olivia Yuan
Source: SBS
SBS ’ five-part series of Chinese Mandarin podcast “Psychological Tea Room ” will meet you every Wednesday to discuss the common psychological problems of the Chinese community.
Make a cup of hot tea for your heart and speak to your heart.
This issue: What activities are good for our mental health in daily life? (Click on the audio above to listen to the full podcast)
Published 9 November 2022 at 1: 43pm, updated an hour ago at 1: 46pm
By Olivia Yuan
Presented by Olivia Yuan
Source: SBS
Key points
• Professional psychological intervention is the most professional and effective help to deal with psychological crisis
• You can find culturally appropriate psychological assistance and support through a family doctor or appropriate government agency
• In daily life, tai chi, qigong, meditation, mindfulness practice, mountaineering, sports, and even square dance can make you feel more happy.
In our previous podcast, we discussed common but unique psychological phenomena in the Chinese community.
It turns out that in our culture, things that seem to happen every day and are experienced by many people – such as the universal, only high reading; such as the seven-year itch, the birth of marriage, and the plight of the rainbow community, the elderly … these are all triggers of psychological stress.
So, at this point, we should answer the question: What can we do to deal with these psychological pressures?
What are the traditional, casual ways that can regulate our long-term mental health?
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How to find the right psychological assistance for you?
Of course, the most direct and effective way to deal with a psychological crisis is to seek help from professional psychological support.
So, how do you find the psychologist you need in Australia?
Sydney-based clinical psychologist Noris Ma tells us that mental health is embedded in the health care system in Australia.
He stressed that Australia has a broad definition of mental health.
It is not a serious mental illness to be considered a mental health problem.
In Australia, you can find psychosocial support for multicultural groups speaking your language in a variety of ways.
Source: Getty / Getty Images
"It refers to anything that affects a person's normal emotional state, cognitive function, or well-being in life, such as performance at work, which can be called mental health."
Ma Xincheng said that if you have a mental health problem, you can seek a family doctor to make a preliminary assessment, if necessary, further refer to a clinical psychologist or psychiatrist, make a psychological assessment, and give corresponding psychological intervention.
If you believe that language is a barrier to seeking professional psychological assistance, there are various ways you can find support for a multicultural community that speaks your language.
The reason why we recommend you to find a doctor at the beginning is because many family doctors will have Chinese background psychological resources.
Ma Xincheng, Clinical Psychologist
He said the state has a Transcultural Mental Health Centre.
This is a special mental health unit set up by the state government to support the psychological needs of multicultural communities.
"For example, if everyone asks for help in the hospital, the doctor thinks you have psychological problems."
Your problems need to be understood from a cultural point of view, not just from the extent of a disease, the hospital will contact the institution, please speak Chinese mental health workers contact the doctor or government staff. ”
“Through culturally appropriate psychological assessments, and then to provide appropriate, culturally appropriate psychological interventions. ”
In addition, every 500 students in the school must be afraid of having a professional psychological support staff, and some enterprises and government departments also have EAP (Employee Assistance Programs) assistance programs to provide mental health support for employees.
What traditional sports and daily activities contribute to mental health?
In fact, in our daily life, there are many activities that contribute to mental health.
Taiji, Qigong, meditation, mountaineering, sports, and even square dancing can make you feel more happy.
Tai Chi
Angela Zhu is a registered Chinese medicine practitioner and a decades-long community taijiquan instructor.
Zhu Tian is a registered Chinese medicine practitioner and a decades-long community taijiquan instructor.
Credit: Angela Zhu
Since coming into contact with tai chi at the age of 19, she has found that the sport has an adaptive effect on her physical and mental health.
At that time, there was a change in the family, and the mood was bad, so I used to eat to compensate.
Then the person gets fatter and the mood gets worse.
Zhu Tian, Registered Chinese Medicine Practitioner
"There was no concept of depression back then," she said.
At the suggestion of others, by insisting on practicing tai chi, Zhu not only succeeded in losing weight, but also got rid of depression.
She believes that medical theory and traditional Chinese techniques are interrelated in terms of physical and mental adaptation.
"Traditional Chinese medicine theory, tai chi, medical qigong, the principle is to balance yin and yang, regulate qi and regulate blood, through different ways to make people physical and mental health."
"Through the lifting and closing of the body, you run the qi and blood."
Zhu Tian believes that the practice of tai chi is very important.
Credit: Angela Zhu
Taijiquan is a martial arts boxing method, with Chen clan, Yang clan, Wu clan, Wu clan, Sun clan, and many other schools.
From the perspective of regulating mental health, Zhu Tian believes that beginners do not have to be overly entangled in factions and paradigms, and can learn from the most basic eight styles and adhere to them.
Moreover, pay attention to standing, sitting and walking, and integrate tai chi into daily life, so that it has a positive effect on maintaining the body and mind.
"Usually it is necessary to walk with the air of Dantian, and the air sinks down to feel the legs are hard."
Shoulders should be above your hips, ears should be on your shoulders, put in a straight line, and then you can sink the air to the Dantian, and the hundred will be pulled up.
However, Zhu also reminded everyone that Chinese medicine also believes that the causes of psychological stress are complex.
Taiji and other methods emphasize prevention and adjustment, which does not mean that psychologists and professional psychological assistance are excluded.
Zen in Motion, Zen in Tranquility
Master Zhi Li of Nantien Temple told SBS that attending meditation or meditation is an ideal way to calm your mind and adjust your mind.
Between meditation and religion, there is no need to draw an equal number.
“Meditation is the training of the mind. It is the experience of exploring the body and mind, allowing you to penetrate the surface of things and see the truth, which is what we call seeing the essence through phenomena, ” she said.“ It can be said that meditation is a process of self-transformation, a process of continuous inward care and self-knowledge. ”
Some traditional activities have a positive impact on mental health Credit: Nan Tien Temple
There is a saying that is also Zen, sitting also Zen, the silent movement of the body calm.
That is to say, there are many forms of meditation that can be reflected in every aspect of daily life. Meditation is divided into meditation and active meditation; tai chi is a form of active meditation.
The meditation that most people are more familiar with, similar to meditation, belongs to meditation.
The most common is to take care of your own breathing, that is, during meditation, when you find yourself distracted, bring your attention back to the breath.
Master Zhili
“It allows us to relax and decompress – a lot of the stress in life comes from the inner turmoil. Meditation helps us to take in our body and mind, calm down, and create a deep relaxation. ”
As the name implies, active meditation is an activity that takes care of the heart during exercise.
If you do not have a more complete time, take it out to sit and meditate, the Master Zhili suggests that you can try to adjust your thoughts during the walk by adjusting the walking posture, which is called "sutra walking".
“Walking means that in walking, our thoughts are not interrupted by ourselves and the outside environment. ”
In the process of carrying out, you can take care of the movement of the step, which is called watching the body; taking care of the sense of touch of the body's movement, which is called watching, taking care of the reaction of the mind, and teaching the mind.
She said that the walk is very simple, when marching, pay attention to head to foot, the whole body relaxed.
At the same time, pay attention to "step for camp", pay attention to the movement of the feet, the natural swing of the hands, and clearly feel the feeling of landing and changing feet.
Mindfulness Exercises
When it comes to the hottest way to adjust the body and mind, that "mindfulness" must not be able to get around.
Mindsapce managing partner Cathy Yang says mindfulness is a psychological term and a method of spiritual training.
It has a good effect on mental health.
“Mindfulness is our brain ’ s awareness of the self and better focus on ourselves, ” she said.“ Mindfulness recommends that people do it in their daily health care, and it takes only a few minutes a day to relax through awareness of their body, perception, and emotions. ”
Cathy believes that groups facing career, work pressure, or difficulty balancing their work life are best suited for mindfulness practice.
In mindfulness practice, you will feel your attention slowly being drawn back together.
Source: Getty / Getty Images
To practice mindfulness, you hardly need any special preparation.
“You need a little bit of your own, uninterrupted time in a quieter space. ”
You can choose to practice with your eyes open or closed. At the beginning, take a few deep breaths, then do a body scan exercise, head to foot or from foot to head, focus on the body, observe the body's feelings, and accept the present feelings without judgment.
Mindfulness exercises are diverse, some similar to bedtime meditation to improve sleep; some focus on observing diet – such as eating while watching TV, accidentally eating too much, you can try mindfulness eating; and going out for a walk can also try walking mindfulness, collecting body and mind, and feeling the link between mind and body.
Cathy believes that with mindfulness body scans, you can be more aware of the connection between your consciousness and your body.
Credit: Cathy Yang
If mindfulness exercises are accompanied by specific music, and the flow of music regulates the mind, this is musical mindfulness.
Mindfulness practice is a systematic psychological therapy, and musical mindfulness is the practice of mindfulness with the help of a variety of healing sounds — such as Aboriginal and African drum music, Digiriduan, Indian rag music — using these musical elements.
Dr. Tao Xiangyi, an educator at the University of Sydney and a secondary counselor in China, is committed to studying the role of music in children's growth.
Music, she says, can be "empowering," and "especially when it comes to collective creative singing, we can feel a strong sense of self-esteem, self-confidence, and a sense of belonging to a group."
"Psychologically, many people like to relax with music, such as using musical imagery to guide the imagination, explore the subconscious, release emotions, emotions, and then return to the current feelings."
"Generally speaking, for example, classical music in the West, or some music that is partial to the natural environment, such as some natural sounds, water worms, animal sounds, and more resonant types, such as instruments like the Australian Giridoo, some of the original sounds are suitable for the positive guidance of music," she said.
This article is only general information reference and cannot be used as the basis of medical diagnosis.
The interview is only a guest opinion and does not represent the position of SBS.
(Please listen to the audio)
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[Psychological Tea Room] Chinese unique psychological pressure, how should be relieved?
SBS Chinese
09 / 11 / 202225: 26
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What are some of the benefits of practicing Tai Chi regularly?

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

It limits the danger of falls among the elderly.

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 does Ruth Taylor-Piliae of University of Arizona's College of Nursin say about Tai Chi?

She tells NPR that Tai Chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress.

What health advantages have been linked to regular practice of Tai Chi?

An overall sense of well-being.
Lower stress levels.

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

Because it can prevent falls that may result in fracture.

Caregivers can support older adults by selecting beginner-friendly Tai Chi programs tailored to their physical capabilities, ensuring safety and accessibility.

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Sports games, wrestling and shooting range: what classes of the Moscow Longevity project may interest men
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Photo: Department of Labor and Social Protection of the City of Moscow
The Moscow Longevity project has already become synonymous with activity at an older age.
Everyone can choose the most interesting activity for themselves.
Muscovites of the older generation in their 50, 60, 70 years and even 90 + learn foreign languages, play sports, go to the podium and dance floor, begin to draw, model clothes and much more.
At the moment, the most active are women, whose share in the “Moscow longevity ” is about 85%.
At the same time, anyone can find a hobby according to their interests in the project, men are interested in sports games, shooting sports, wrestling, checkers and chess.
In the "Moscow Longevity" opened clubs and sections on football, table and tennis, field hockey, volleyball, basketball, towns, badminton, petanque, billiards.
It will be interesting not only for those who already know the rules, but also for novice players, since classes are conducted by professional sports coaches.
They note that team games help to switch from external worries, relieve emotional stress, spend time in the company of like-minded people, develop teamwork skills.
Sports training is also beneficial for physical and mental health.
Photo: Department of Labor and Social Protection of the City of Moscow
Longitudes with different physical training can attend classes - the lessons are designed taking into account the age characteristics and the state of health of the participants, and opponents are selected with the same physical capabilities during the games.
Football is a great alternative to monotonous sports activities.
We have already formed a close-knit team where we communicate, laugh and, of course, play.
In addition, for me it is an opportunity to remember my childhood, forget about my problems and just drive the ball with the guys, — says the participant of the project “Moscow longevity ” Yuri Lukin.
Photo: Department of Labor and Social Protection of the City of Moscow
Also, team games make it possible to feel the drive during the competition, and so that the participants of the Moscow Longevity not only honed their skills in training, but also could fully feel the sports excitement, various competitions are held within the framework of the project.
One of the largest is the annual tournament "Games of longevity", in which all interested teams of the project can take part.
In the "Moscow Longevity" did not ignore the fans of shooting sports.
Muscovites of the older generation can sign up for lessons in shooting from pneumatic weapons and darts - they are led by professional coaches.
They note that classes are absolutely safe and have practically no physical restrictions.
Any shooting sports are useful for the development of attention, fine motor skills, they train the vestibular apparatus.
Also, many compare classes with meditation, because during aiming, a person learns to concentrate only on certain tasks with full immersion in the process.
Training is absolutely safe, as they are carried out using an electronic simulator - the gun is connected to the computer, where the trajectory of the shot is displayed and, together with the instructor, the participant immediately disassembles the errors, - says Olga Khozhamuratova, a shooting instructor of the Moscow Longevity project.
Darts teacher Irina Bolshakova said that at each lesson she holds mini-tournaments.
“The participants of the Moscow Longevity can fight in agility and accuracy – this spurs them to improve their skills and adds variety to their training, ” Irina notes.
In addition to sports games and shooting, in the project "Moscow Longevity" you can learn martial arts - capoeira, wushu, tai chi, karate, boxing, taekwondo, judo, jiu-jitsu.
Despite the fact that these are contact sports, the training is adapted for the older generation of students.
Combat strikes and movements participants work out in a pair in the format of staging, and not in real fights.
- First we learn a set of consecutive movements and only after that the participants become sparring.
Since the main purpose of the classes is wellness and, taking into account the age of the students, the program has been adjusted.
Athletes can see that the movements we learn are strikes, but not in a real fight, but in a staged format.
Therefore, classes are absolutely non-traumatic and safe, ” says Nadezhda Stepanova, methodologist at the School of Master Shi Yanbing, where classes are held within the framework of the project “Moscow Longevity ” on Taijiquan.
Photo: Department of Labor and Social Protection of the City of Moscow
Also, teachers note that martial arts benefit the body.
They develop balance and balance, which is the prevention of falls and injuries.
Also, this hobby trains the brain - learning combat movements has a positive effect on cognitive functions - memory and attention improves.
According to Nadezhda Stepanova, for example, people with Parkinson ’ s disease come to classes and note positive dynamics.
1. Help
All older citizens can become a participant of the project “Moscow Longevity ”: women from 55 years old and men from 60 years old, regardless of their social status and health status.
Classes of the project are free and take place in every district of the capital.
Participants can choose the most convenient format for themselves - in person or online.
You can find out the schedule and sign up for classes by filling out a special form on the website or by calling the territorial center of social services of your district, contacts are listed on the website in the section "How to become a participant".
Podcasts

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

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.