Tai Chi is a centuries-old Chinese martial art recognized for its gentle, flowing movements that emphasize balance, mental focus, proper breathing, and body alignment.

These slow, methodical movements are designed to harmonize mind and body, stimulate muscles and joints, and stretch the spine, offering both physical and psychological relaxation.

Tai Chi is accessible to beginners and seniors, with many programs allowing movements to be performed seated or standing, ensuring suitability for people with varying mobility levels.

Instruction commonly focuses on introductory forms like the 24-form Tai Chi, which promote balance, strength, and calmness in a supportive group setting .

Older adults are at increased risk of falls due to numerous factors, including a prior history of falling, muscle weakness (sarcopenia), poor balance, vision or hearing loss, cognitive impairments, certain medications, and environmental hazards like slippery floors or poor lighting.

Chronic health conditions, fear of falling, and mobility restrictions further elevate this risk .

Scientific reviews and public health guidelines support Tai Chi as an effective fall prevention strategy.

A major BMJ review of over 4,000 seniors found that exercise programs emphasizing balance, such as Tai Chi, significantly reduce the incidence and severity of falls .

National authorities explicitly recommend Tai Chi to enhance balance, muscle strength, and stability in older adults .

It is widely used in fall prevention classes worldwide, and clinical specialists endorse its ability to reduce fractures and falls through improved physical function .

Beyond fall prevention, Tai Chi benefits seniors by improving arthritis symptoms, enhancing respiratory function, reducing blood pressure, supporting mental well-being, and fostering social engagement.

Its risks are minimal when taught properly; however, those with severe impairments should consult healthcare providers and may need adaptations or supervision.

Tai Chi is a centuries-old Chinese martial art recognized for its gentle, flowing movements that emphasize balance, mental focus, proper breathing, and body alignment.

Title:

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

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 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.

These slow, methodical movements are designed to harmonize mind and body, stimulate muscles and joints, and stretch the spine, offering both physical and psychological relaxation.

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

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

Increased flexibility
Promoting relaxation

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?

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

Tai Chi is accessible to beginners and seniors, with many programs allowing movements to be performed seated or standing, ensuring suitability for people with varying mobility levels.

Title:

Content: Fractures and osteoporosis are related to osteoporosis: "Women have four times more osteoporosis than men."
Casual Spending 14: 15 2021 / 11 / 01
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The orthopedic surgeon said the fracture was related to osteoporosis.
Chief Executive Carrie Lam was hospitalized with a fractured elbow, attracting concern.
Orthopedic specialist Huang Huabang said that fracture and bone density are closely related, "bone regeneration and loss to maintain a balance, regardless of whether men and women have passed a certain age, if the bone is loose, the bones are fragile, and the support is insufficient, even if the impact is not too large, it will lead to fracture."
How to avoid osteoporosis, it is better to listen to what Dr. Huang said.
Orthopaedic specialist Dr Wong Wah-pong said that early menstruation in women and smoking and drinking in men can cause osteoporosis, which can lead to fracture problems.
(Photo by.. istock)
The martial arts novels often describe martial arts practitioners as "marvelous skeletons," but the orthopedic specialist Huang Wah-pang says:
Bones are actually like wallets, children and puberty development, is "more money than money laundering", the body bone building function is strong.
By age, bone loss is greater than bone preparation, and osteoporosis is serious under the imbalance.
Huang Hua-pang says that women who are smaller and have early menstruation, those who have thyroid or adrenal gland secretion disorders, or who have problems with the absorption of nutrients after surgery in the intestine, are more likely to develop osteoporosis.
Orthopaedic specialist Dr Wong Wah-pong explains the relationship between fractures and osteoporosis. (Photographer: Fung Pak-wai)
Does osteoporosis make you shorter?
Whether osteoporosis is a disease or not, says Huang Hua-pang, there are many things that can be done.
In many cases, there are no signs.
But as an orthopedic surgeon, careful observation is not without signs.
For example, women ’ s early menstruation, and men ’ s smoking and drinking will increase the alertness of diagnosis.
In addition, if you have osteoporosis, the body will slowly become short, like the kitchen cabinet in the home is high enough to open, and start to play stool.
This is because osteoporosis causes several sections of the spine to be flattened, and when walking, the gravity drops, people will become short or cold back.
Sometimes I see the elderly people with paper skin bent back, which is precisely the effect of osteoporosis.
The image shows the normal bone density (above), compared with the osteoporosis of the bone (below). (Photographer: Fung Pak-wai)
Fractures are most common in 4 locations
Dr. Wong said that osteoporosis, women are about four times higher than men, and white and Asian people have higher rates than black people.
For fractures caused by osteoporosis, Dr. Wong said there are four most common locations.
Including the proximal part of the femur (thigh bone) of the neck and between the bulge, followed by the lumbar vertebrae, the distal part of the bone (wrist) and the proximal part of the humerus (shoulder), of course, elbows can also occur.
In several cases, the fracture of the femur and lumbar vertebrae is the most serious. "The elderly must not rise from this position, and they must call an ambulance to be sent to the hospital, and at least they can walk after the fracture of the upper limb."
After the fracture of the femur, surgery should be done after X-ray.
But the problem is that after surgery, the ability to move will also decrease, such as walking with a cane, using a wheelchair and so on.
Milk products and wheat skin are rich in calcium to prevent osteoporosis.
(Photo source..
Economic Daily Photo Gallery)
Preventing osteoporosis, food and exercise
Dr Wong said there was also a osteoporosis test, known as a Dual Energy X-ray Absorber (DEXA), which measured bone density by T-score. The bone density classified by osteoporosis degree was compared with young people of the same race who were at the peak of bone density to show the extent of bone loss.
To prevent osteoporosis, one of the components is supplementing calcium and vitamin D, such as milk products, salmon, sardines, tofu, wheat skin, etc. It is not necessary to eat calcium tablets. Vitamin D helps bones absorb calcium from the blood.
Of course, doing 30 minutes of exercise a day can also be beneficial. “Exercise can stimulate bone cells to make new bones, such as dancing and running slowly, ” Dr. Wong said.
In addition, you can also learn tai chi to strengthen the stability of the body, learning horse steps is not easy to fall, but also can slow down the pace of life, mood can slow down. 」
The elderly can do tai chi, strengthen the stability of the body, it is not easy to fall and cause fractures. (Photo source.. Economic Daily Photo Library)
For those with low bone density, Dr. Wong recommends doing less yoga and tennis, which require torsion. "Skiing and bouncing beds may not be suitable, and if bone density is not high, it is more likely to fall."
Reporter: Fung Pak-wai

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?

Instruction commonly focuses on introductory forms like the 24-form Tai Chi, which promote balance, strength, and calmness in a supportive group setting .

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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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?

Older adults are at increased risk of falls due to numerous factors, including a prior history of falling, muscle weakness (sarcopenia), poor balance, vision or hearing loss, cognitive impairments, certain medications, and environmental hazards like slippery floors or poor lighting.

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Content: Countdown to the day of issuance
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Why are elderly people prone to serious consequences when they fall and die of pneumonia?
Photo Credit: Shutterstock
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 advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Chronic health conditions, fear of falling, and mobility restrictions further elevate this risk .

Scientific reviews and public health guidelines support Tai Chi as an effective fall prevention strategy.

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.

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 have studies shown about Tai Chi's health benefit?

It can effectively improve the movement symptoms of Parkinson's disease that may cause falls of elderly patients.

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 major BMJ review of over 4,000 seniors found that exercise programs emphasizing balance, such as Tai Chi, significantly reduce the incidence and severity of falls .

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.

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.

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.

National authorities explicitly recommend Tai Chi to enhance balance, muscle strength, and stability in older adults .

Title:

Content: Homepage

A financial analyst explains how tai chi 'stress bending' helped her avoid burnout in her high-stakes career

  • Former financial analyst Shirley Chock said tai chi helped her thrive in a career prone to burnout.
  • She now teaches tai chi full-time to help others boost their focus and energy while reducing stress.
  • Tai chi has been linked to a longer life, lower risk of illness, and better mental health, research suggests.
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Former Yale financial analyst Shirley Chock is no stranger to stress.

Throughout her career, she saw her peers crumbling from the pressure of juggling a heavy workload and high-stakes assignments while trying to keep their health and their personal lives afloat.

In contrast, Chock found herself much better off, working her way up through the ranks to a manager position and even netting a Working Mother of the Year award, with energy to spare.

Her "secret" to success? Tai chi, a traditional Chinese martial art known for slow, gentle movements, which she said helped her stress-proof her routine.

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"I realized I was applying what I was learning in the martial art to my career and my life," she told Business Insider. "It was like I discovered a secret scroll because no one talked about tai chi in this way."

Tai chi was the key to staying healthy, focused, and energized in a career that left colleagues burned out, according to Chock.

"They just seemed like they were beaten down and facing obstacles all the time. And it was a much easier road for me to navigate the career," she said. "I had energy at the end of the day."

The experience was so profound that Chock left her finance career to teach the art full time with Aiping Tai Chi, a Connecticut-based school with a growing social media presence.

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Now her goal is to create an "army of stress-benders," demonstrating how to use tai chi to reduce stress, improve focus, and boost physical and mental health even (or especially) in a fast-paced, ambitious lifestyle.

"It helps you to stay centered so that you don't get distracted by all of these things that are trying to pull you away from your focus," Chock said.

How tai chi can make you mentally and physically stronger as you age

Chock found tai chi by accident. She initially used the deliberate, graceful movements of the practice to recover from an injury while training and competing in mixed martial arts and kung fu.

"I thought it would just be a recovery thing for me because I really wanted to do the cool acrobatic moves," Chock said. "I had this misconception that had was for old people like everybody else."

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It's true that tai chi has some serious benefits for healthy aging, helping to improve factors linked to a longer life like balance, mobility, and stability. Evidence also suggests it can help lower blood pressure, even in younger people. Practicing tai chi has been linked to better wellbeing, lower risk of anxiety, and fewer symptoms of depression in some studies.

But Chock was most excited about how learning tai chi was teaching her about habits to improve focus and energy in the rest of her life, and became hooked on the challenge of mastering the subtly of the art.

For instance, the tai chi concept of allowing your body to flow with gravity instead of resisting it beautifully illustrates how you can choose to respond to life challenges too, prioritizing what matters instead of becoming distracted by conflicts that ultimately aren't worth your energy.

Practicing stress management and focus through movement not only gives you the physical benefits of the exercise, but a deeper understanding of what it means than you might get from picking up a self-help book.

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"You might learn it in theory, but then when you need to apply it, you don't actually have it," Chock said. "Tai chi is a way for you to understand these philosophies in life by learning them through your body. In that moment where you're overloaded, the body just knows what to do."

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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.

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.

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.

It is widely used in fall prevention classes worldwide, and clinical specialists endorse its ability to reduce fractures and falls through improved physical function .

Title:

Content: Healthy aging comes with challenges. For a variety of reasons, as each year passes, the likelihood of falling increases.

According to Dr. Boris Goralnik, a geriatric specialist at UPMC in North Central Pa, a fall is defined as an unexpected event in which a person comes to rest on the ground, floor, or a lower level.

“Falls result in fall-related injuries, progression of gait impairments, loss of independence, depression,” Goralnik said. “It is a leading cause of injury-related morbidity and mortality among older adults.”

By preventing falls, providers try to prevent related injuries such as fractures, hematomas, and skin lacerations. From practice and literature, said Goralnik, the most important risk factor of falls is a previous history of falls.

According to Janine Fee, MS, MPT, a physical therapist who is certified in vestibular rehabilitation at Evangelical Community Hospital, physical balance, which is important to avoid falling, can be complicated.

“I like to use the analogy of a baseball field,’’ Fee said. “Every player on the field is important and if a player is not working, then your team — your balance — is going to be impacted.”

Fee said many systems have a direct impact on balance. Eyes, ears, sense of touch — especially with our feet, muscle strength, flexibility, and posture are a few. And, the brain can have a major impact on our ability to avoid falling.

Fee said any weakening of one or more of these areas will significantly increase the risk of falling.

According to the Centers for Disease Control website, one out of four seniors over the age of 65 will fall each year. One out of five of those falls will cause serious injuries such as broken bones or head injuries.

“This can then lead to serious consequences that may significantly impact a person’s overall quality of life,” said Fee. “Even if the fall didn’t cause harm, it is likely that the person now develops a fear of falling.”

Many factorsIn many cases, Goralnik said, falls and fall-related injuries lead to substantial deficiency in activities of daily living and the need for supportive care for older adults. He agreed with Fee that a fear of falling leads to things like not participating in activities that require balance, causing weaknesses and furthering the risk of repeated falls. Paying attention to the body and being more aware of areas contributing to balance is a big step in preventing falls.

Age alone should not be blamed as a factor regarding balance, said Fee.

“I strongly believe that if you stay active, you can minimize the effects that aging has on all of these players,” Fee said.

Diseases and underlying medical conditions like Parkinson’s disease, Multiple Sclerosis, neuropathy, strokes, vision problems, and pain can impact a person’s balance. Other factors such as medications, fear of falling, and environmental factors.

It is very important for older patients to discuss with their providers any changes in the gait, possible new onset gait unsteadiness, or if they start to experience new musculoskeletal pain, Goralnik advised.

“Some of the medications may increase the risk of falls,” said Goralnik. “It is very important for people to have a complete list of all current medications when they visit their medical providers.”

Having detailed information, he said, about existing and potential risk factors may help reduce the risk of future falls.

Fee added that testing can be completed to assess balance and what kind of treatment or therapy might be available to assist with balance. Fee said a fall risk assessment is a good first step to preventing falls.

“You can talk to your doctor or health care provider to refer you to a physical therapist to evaluate your risk for falling,” said Fee.

She said a physical therapist will measure/evaluate strength, flexibility, analyzation of posture and feet, how you walk and perform specific balance measures to determine your areas of weakness. The therapist may also ask about fall history and possible home hazards like uneven pavement, rugs, steps, clutter or pets.

“Then a physical therapist can design a specialized treatment program to help you reduce your risk of falls,” Fee said. “Other recommendations to improve overall balance is getting involved in a local gym where you can perform strength and balance exercises like Tai Chi or yoga.”

Temporary conditionsIn addition to medical conditions such as strokes, brain injuries, etc., other temporary conditions also have effects on an individual’s balance.

Fee, a physical therapist who specializes in inner ear disorders, said the most common inner ear problem is a condition known as Benign Paroxysmal Positional Vertigo (BPPV). Classic symptoms include brief episodes of spinning or imbalance that occur when lying down, rolling over in bed, or looking up.

“BPPV can significantly increase a person’s risk for falling especially if they have other balance risk factors. This problem is easily identified by the physical therapist that is trained in detecting inner ear problems,” she added.

Fee said a physical therapist with specialized training can provide the most appropriate intervention to reduce or resolve these symptoms in as little as one to three sessions.

Fee said physical therapists can often identify risk factors and provide specific recommendations to improve balance.

“Physical therapists are like coaches, but you have to do the work. In order for your balance to improve, you have to challenge the team!”

Goralnik added, that in many cases, falls and fall-related injuries lead to substantial deficiency with activities of daily living and the need for supportive care for older adults.

The economic burdens from falls are substantial and likely to increase with the growth of the older population, according to Goralnik.

Fall-related health care costs include hospital bills, fees for professional service, and costs of prescription medications, home health services, long-term care facilities, and durable medical equipment.

“Always inform your doctor about recent falls and fall-related injuries,” concluded Gorainik.

It is very important for seniors to discuss any changes of the gait, possible new onset gait unsteadiness, or if they started to experience new musculoskeletal pain with their doctor.

Trending Video

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.

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.

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.

Beyond fall prevention, Tai Chi benefits seniors by improving arthritis symptoms, enhancing respiratory function, reducing blood pressure, supporting mental well-being, and fostering social engagement.

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

Its risks are minimal when taught properly; however, those with severe impairments should consult healthcare providers and may need adaptations or supervision.

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Lack of muscle strength, poor balance, the biggest reason for old people to fall
If an elderly person falls, they suffer from bruises, bruises, fractures, and incapacity, and their quality of life declines. Falling hides all kinds of risks, but it may be too serious to be hospitalized for surgery.
Falling is the second leading cause of injury among the elderly. It has become an important health issue, especially in an aging society. Falling causes are very complicated.
Squats, archers, and lower extremities
Secondly, the ability to coordinate, the ability to balance is also one of the factors that the elderly fall, when the vision decline is abnormal, it will affect the coordination of the body feeling and vestibular function, some people will lose the sense of three-dimensional, it is difficult to assess their distance from the object.
Huang Shengyu stressed that when you are old, the ability to react will be slow, and in the face of sudden situations, it is too late to start the next movement of the body, plus the loss of muscle, even if you want to step out of the thigh to maintain balance, you feel powerless.
Exercise is a good way to reduce the risk of falling. It can practice squats, archery, step aerobic, and exercise outside of the lower limb muscles. It also helps train cardiopulmonary function.
The elderly are not flexible and prone to falling. If you have osteoporosis, the risk of fracture will be greatly increased. Common fractures are hip, lumbar and wrist. Hip fractures are difficult to tolerate, and it is most likely to bring serious complications. Daily exercise can delay physical deterioration.
Diseases and drugs can also cause falls.
In addition to normal aging of the body, blood pressure and blood sugar fluctuations will also cause dizziness, so that the gait is not coordinated. Huang Shangyu said that high blood pressure causes headaches and low blood sugar will cause dizziness; and people who have a history of migraine are also prone to fall at an older age, because pain affects the sensitivity of other senses.
In addition, stroke, Parkinson's disease will produce motor dysfunction, the body does not consciously shift the center of gravity, will repeatedly fall.
The elderly should pay attention to the safety of medication. Sleeping pills, blood pressure drugs, and antidepressants will cause decreased attention and muscle weakness. After taking the drug, they should rest or go to bed immediately, otherwise it is easy to increase the probability of falling.
Elderly people who take drugs for chronic diseases should ask a doctor to help evaluate the medication when they visit the clinic to avoid drug interactions.
Wake up, slow down.
It is easy to get up immediately when you wake up, it is easy to get dizzy, the most prone to fall accidents, to slow down, let the body temperature slowly rise, promote blood reflux.
The following are the reasons why you are prone to fall when you wake up, so be sure to remind your elders to pay attention:
1. Blood sugar fluctuation: lying in bed all night, suddenly sitting up, prone to postural low blood pressure.
Slow neural response: The brain nerve is not fully awake and has not regained all control of limb function.
3. Muscle stiffness: wrong sleeping posture, wake up joints or muscles stiffness, body card inflexibility.
4. The indoor light is dim: half asleep and half awake to get up to the toilet, the light is dim, and the movement is quickly tripped.
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