Recent research shows that ta'i chi can provide relief for a range of health problems, including back pain, stress, arthritis and high blood pressure, writes Jenifer Miller
Rooted in the observation of nature, the gentle stretching of limbs performed by a t'ai chi practitioner is not unlike the gliding calm of swans in the Grand Canal. What may come as a surprise to some is that the subtle movements in this ancient martial art provide a profoundly health-promoting form of exercise.
Its origins are hard to pin down, but the practice of t'ai chi most likely developed around 225 AD. Over time, various styles evolved from the original technique, each differing in focus and intensity. Integral to t'ai chi philosophy is the concept of "chi" or vital life force. According to Chinese medical theory, chi flows throughout the body, occasionally becoming blocked due to physical or emotional stress. When this happens, illness occurs. T'ai chi is recognised as an effective means of restoring the free flow of vital energy.
Although t'ai chi is a martial art, no belts or ranks are awarded. Students can choose their own pace of learning. Classes, which typically last 60 minutes, begin with a series of slow and precise body movements or "forms" that may take up to 20 minutes to complete. With practice they can be done in just under 10 minutes.
Breathing exercises designed to improve circulatory and respiratory functioning complement the forms. The aim is to achieve a fluid, whole-body movement from start to finish. The postures encourage a fundamental awareness of the body while enhancing strength and co-ordination. Because they are very simple in appearance, the forms may initially bore beginners, however experienced t'ai chi practitioners will agree that mastering them may take a lifetime.
In recent years, researchers have cast curious eyes upon this centuries-old practice, and have come up with evidence that tai chi provides relief for a wide range of chronic health concerns, including stress, hypertension, arthritis, rheumatism and back pain. Studies at the Johns Hopkins Medical Institution in the US showed that t'ai chi reduced blood pressure in mature adults as much as regular aerobic exercise without speeding up their heart rates.
Two recent reports sponsored by the National Institute on Ageing in the United States provided further evidence of t'ai chi's health benefits. The first study demonstrated that t'ai chi can reduce the risk of falls in people over the age of 70 by 47.5 per cent. These figures are particularly interesting in light of the fact that one in three people over the age of 65 will experience a fall.
The second study showed that t'ai chi not only improves balance and strength in older people, it reduces their fear of falling and provides them with a greater sense of being able to do things they would like to do throughout the day.
Of course one does not need to be getting on in years in order to benefit from t'ai chi.
Like many others, Dubliner John Sheridan carefully juggles a busy career with family responsibilities. While still in his early 30s, he developed severe back pain. The problem gradually worsened to the point where in his 40s, he could do no physical activity whatsoever.
After visiting several doctors, John finally found one who helped him to relieve the pain. However when that doctor retired, his discomfort returned. A physiotherapist recommended yoga, but John did not want to gate-crash the classes his wife was attending regularly.
Searching the Internet one evening, John found a website for T'ai Chi Ireland. After speaking with director Jan Golden, he decided to give the courses a try.
"I gained a lot of strength after the first three classes," says John. "From there, I started landscaping my garden. I've been taking classes just over six months now and I have a huge amount of strength back. It is only one hour a week, but even this small commitment has helped me tremendously."
ONE of the world's most widely practised forms of exercise, t'ai chi is particularly appealing because it can be performed almost anywhere and requires no special equipment. Beginners do not have to be in the peak of health and the movements can be adapted to suit anyone, including individuals using wheelchairs or walkers.
While books and videos are helpful guides, taking a course with an experienced instructor will ensure that postures and movements are correct. At present, there is no representational body for t'ai chi instructors in Ireland, which means finding a good instructor could involve trial and error. Golden recommends ascertaining the credentials and level of experience of potential instructors, as well as inquiring whether they carry professional and public liability insurance. Those interested in finding the nearest course on offer can log on to either www.nightcourses.com, www.taichi.ie or www.taichi-ireland.com.