Tai Chi: An Alternative Exercise Form for Seniors

Abstract

Tai Chi, an ancieni form of Chinese fitness exercise, affords its participants a variety of physical and psychological benefits. Research has suggested that individuals engaging in Tai Chi exercises improve cardiovascular fitness and motor control while reducing stress, anxiety and depression. Tai Chi is particularly suitable for seniors, who are often at risk for a variety of problems associated with aging (e.g.. arthritis, neurological dysfunction, and general decline of balance, coordination, and locomotor function). Because of its self-paced. nonstressful, and noncompetitive nature, and its ability to afford economy of lime, space, and equipment, Tai Chi presents an effective, functional alternative exercise form for the senior adult population. This article presents the background of Tai Chi practice and introduces several key elements and suggestions for teaching Tai Chi to senior participants. Finally, some selected resources for Tai Chi practice are listed.

Atividade física e envelhecimento: aspectos epidemiológicos

“…Essa atividade representa uma alternativa de atividade efetiva e funcional, particularmente para os idosos que freqüentemente estão em risco por causa de alguns problemas associados ao envelhecimento, como artrite, disfunção neurológica, declínio geral do equilíbrio, coordenação e função locomotora. Isso se deve a sua natureza de respeito ao ritmo da própria pessoa, não estressora e não competitiva, assim como sua habilidade de economizar tempo, espaço e equipamento 26 . As evidências científicas têm mostrado efeitos benéficos significativos da prática regular do tai chi chuan no equilíbrio e nos movimentos suaves dos braços 27 , no consumo máximo de oxigênio, na flexibilidade toracolombar, na força muscular de extensão e da flexão do joelho 28 , assim como na função cardiorrespirató-ria de pacientes com cirurgia de revascularização cardía-ca 29 .…”

Physical Activity and Cognition in Older Adults: The Potential of Tai Chi Chuan

“…After Changxing Chen, the 14th generation of the Wangting Chen family taught Tai Chi Chuan to Luchan Yang, and Tai Chi Chuan began to be exported to other counties. Now, participation in Tai Chi Chuan has increased significantly in both Eastern and Western countries (Yan & Downing, 1998). As a result of developments through these years, at least five major styles of Tai Chi Chuan have been formally recognized: Chen, Yang, Wu, Hao, and Sun.…”

“…In particular, we will (a) briefly introduce Tai Chi Chuan, (b) review the literature discussing Tai Chi Chuan and cognition, (c) examine evidence related to the potential mediators of the relationship between Tai Chi Chuan and cognition, and (d) present possible implications and recommendations for future research in this area. We chose Tai Chi Chuan because this is a form of exercise that is well suited to older adults (Rogers, Larkey, & Keller, 2009), is increasing in popularity in Western countries (Yan & Downing, 1998), and has a relatively well-established empirical literature (Cheng, 2007;Yeh, Wang, Wayne, & Phillips, 2009). Although Tai Chi Chuan is considered a form of aerobic exercise (Lan, Chen, & Lai, 2004), its benefits for cognition have not been studied extensively, possibly because Tai Chi Chuan is not typically performed with a goal of increasing cardiovascular fitness.…”

Effect of Tai Chi on depressive symptoms amongst Chinese older patients with depressive disorders: a randomized clinical trial

“…Beside the traditional aerobic exercises, the alternative modes of physical activity may be perceived as being more culturally appropriate to particular groups of aged population. One such activity, Tai Chi, is an ancient form of a traditional Chinese physical exercise and is sometimes perceived as a category of Qi Gong that has been practiced for health promotion for centuries (Yan and Downing, 1998). …”