Reduce Blood Pressure with Tai Chi

Page: 1 2 (of 2)	Previous

The science of Tai Chi

Researchers at the National Center for Complementary and Alternative Medicine suggest that further study will clarify what happens in the body during Tai Chi and will reveal exactly how the practice influences health.
           
A pilot study conducted several years ago by the Johns Hopkins School of Medicine showed that practicing Tai Chi lowered blood pressure nearly as much as moderate-intensity aerobics, such as brisk walking. In that study, systolic blood pressure (the higher number) was reduced by about 7 millimeters of mercury (mmHg) after six weeks of Tai Chi exercise.
           
In another study, published in the journal Medicine & Science in Sports & Exercise, low-risk coronary artery bypass patients who completed a year-long Tai Chi program after conventional rehabilitation showed improved results in their cardiorespiratory system. At Harvard’s Division for Research and Education in Complementary and Integrative Medical Therapies, scientists are studying the health effects of Tai Chi when added to a traditional therapy program for patients with chronic heart failure.
           
So where do you begin? It’s best to find a trained Tai Chi instructor and learn the basic moves in a class. Sandra Pruzansky, a Tai Chi instructor certified by the Arthritis Foundation, says most classes will let people observe one session.
           
“It is important that the teacher discusses how to move safely and take care of body parts like your knees,” Pruzansky says. “Be sure to ask yourself if you feel you can learn from the teacher.” Pruzansky finishes each of her classes by asking students “to give back some Chi energy and send it out to anyone who may need it.” It leaves them “fully relaxed and energized,” she says.

Basic Tai Chi Principles
1. Balance: For a strong foundation, it is important that you feel a solid connection with the ground.

2. Structure: Realigning and keeping your body upright involves letting go of old posture habits.

3. Tension Release: Where do you hold tension in your body? Tai Chi helps you identify and let go of tension.

4. Breathing: Uniform breathing, especially long, slow exhalations, helps release tension and increase concentration.

5. Energy Development: Practicing Tai Chi makes many people feel more energetic and rejuvenated
Talk with your doctor before starting any new exercise regimen.

How to Begin
• Ask Tai Chi instructors about their training, credentials, and experience with cardiovascular fitness and rehabilitation to determine if they’re right for you.

• Visit a Tai Chi class in action before signing up. To find a Tai Chi instructor in your area, visit the Web site of the American Tai Chi Association, www.americantaichi.org.

• Take it easy while you learn: Don’t push or overexert yourself. Tai Chi is a gradual process that takes time to learn.