Source: BBCTai Chi (太极) is an ancient Chinese martial art, sometimes referred to as “Tai Chi Chuan (太极拳)” or “moving meditation”.It consists of a series of different postures connected by slow movements.Although Tai Chi appears to be gentle, studies show it is as effective as traditional exercise in reducing weight and visceral fat.Since Tai Chi combines movement with meditation, it also exercises the brain, thereby improving brain function. It can also enhance heart health and even boost the immune system. 01Six Major Benefits of Tai ChiDr. Michael Mosley, host of a BBC science program, explored some surprising health benefits of Tai Chi in the podcast “Just One Thing”.
1. Tai Chi May Extend LifespanTai Chi is particularly popular in Hong Kong, which has one of the highest life expectancies in the world. Is there a connection?It is very likely.According to a 2022 study in Shanghai tracking 60,000 men over five years, those who practiced Tai Chi lived significantly longer than those who did not.2. Tai Chi Benefits Heart HealthIt is said that Tai Chi is beneficial for heart health.In a recent study, researchers compared Tai Chi with brisk walking and found that Tai Chi was significantly more effective in lowering blood pressure and other risk factors for heart disease, such as blood sugar levels and cholesterol.3. Tai Chi Boosts ImmunityTai Chi may also benefit the immune system.In a study in California, researchers had half of the participants practice Tai Chi while the other half attended health education courses.Each participant received a shingles vaccine.However, nine weeks later, the group practicing Tai Chi had immunity levels twice that of the other group.Additionally, the Tai Chi group showed greater improvements in physical function, vitality, mental health, and reduction in bodily pain.4. Tai Chi Can Rapidly Improve Brain Function
People have found that Tai Chi can improve memory and cognitive flexibility faster than other forms of exercise.Dr. Parco Siu from the University of Hong Kong has been researching the health benefits of this martial art for many years.He conducted a study comparing three hours of Tai Chi practice per week with regular aerobic and muscle-strengthening activities to improve cognitive function in elderly individuals with mild cognitive impairment.They found comprehensive improvements in brain function, but those practicing Tai Chi showed faster rates of improvement.We found that Tai Chi can actually produce greater and earlier improvements in overall cognitive function and cognitive flexibility.It actually changes the brain.Dr. Siu stated: “It seems to also train the brain. Evidence from brain imaging studies shows that the brain makes structural and functional adjustments. Regular exercise can slightly change the brain, but not to the extent we observe from Tai Chi training.”Dr. Siu believes this is mainly due to the meditative aspect.He suggests that you can incorporate meditation into your Tai Chi practice to maximize the benefits of Tai Chi.5. It Can Burn Calories Similar to Traditional ExerciseDr. Siu noted that Tai Chi appears gentle, soothing, and fluid, almost like no exercise at all.However, practitioners of Tai Chi burn a similar number of calories as those who seem to be exercising harder.“In our study, Tai Chi practitioners burned a similar number of calories as those engaging in traditional exercise,” he said.6. Tai Chi Can Help You Lose Fat Quickly
Another study on Tai Chi and weight loss reached astonishing conclusions.Dr. Siu stated that Tai Chi is as effective as traditional exercise, including aerobic and muscle-strengthening activities, in reducing waist circumference in individuals with central obesity.Central obesity is a sign of visceral fat accumulation, which is the internal fat that accumulates around organs.He said this is great news for those who dislike traditional exercise or have mobility issues.Now they have another option to help control their central obesity. 02How to Get Started?Dr. Siu recommends that the most important step is to join a Tai Chi class supervised by a qualified instructor, due to the meditative components of Tai Chi.The physical movements are not difficult to learn and can be followed through online videos. The challenging part is the meditative aspect; having someone guide you in person will help you master the “moving meditation” technique more quickly.
However, for those unable to attend in-person classes, online videos can still help you grasp the “basic movements” and start practicing.There is a simple video available on the BBC website, and you can also find some videos on the UK NHS (National Health Service) website.Tai Chi can be learned at home easily, even without changing clothes.If interested, it is worth a try, as your immune system, heart, and brain may benefit. Content sourced from BBC. Images sourced from Pexels, copyright infringement will be removed upon request. 【Interaction】
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