Benefits of Tai Chi and 4 Minute Fitness
... In other words, why
There is a whole range of possible benefits, many being documented by western
- Tai Chi eases osteoarthritis
Tai chi is effective in the treatment of pain and physical impairment
in those with severe knee osteoarthritis, according to research
presented at the American College of Rheumatology (Oct-08). The study
involved 40 moderately overweight seniors who had knee osteoarthritis.
They were divided into a group engaged in tai chi and another which did
stretching exercises. After three months, the tai chi group had
significant reduction in pain.
- Tai Chi may help elderly have
fewer restless nights.
112 people who
averaged about 70 years old and had complained of having trouble
sleeping met for 40 minutes three times a week for about 4 months OR
attend classes on sleep issues, exercise and relaxation that met for
about the same time.
63% of those who practice tai chi, compared to 32% of the others, were
no longer considered sleep impaired based on standardized rating scales:
they fell asleep more quickly, slept longer, awoke fewer times in the
night and had less daytime drowsiness.
From Sleep , July 1, 2008. From the Mayo Clinic
- Practicing tai chi exercises regularly can improve sleep as well as daytime
functioning in elderly people with moderate sleep disorders.
Journal of the American Geriatrics Society (2004;52:892900).
- Tai chi boosts shingles immunity in elderly
people, new research shows. It adds to their general health, too -- especially
when those in poor health practice the gentle meditation. The practice fosters a
calm and tranquil mind.
In what is believed to be the first
study of its kind conducted in the United States, researchers at the University of
California, Los Angeles have shown that behavioral interventions and integrative exercise
programs such as tai chi can have a direct, positive effect on the immune
system in older adults.
Psychosomatic Medicine, September, 2003
- According to a review done my the Harvard
Health Letter - July, 1997, tai chi... reduces some stress hormones,
reduces risk of falling (the leading cause of death by injury in older
folks), and improves balance.
- The Mayo Health Letter - February,
1998 - "In recent years, a gentle form of ancient Chinese martial arts, called tai
chi, has gained attention as a method for improving balance... reduced their risk (of
falling) by about 40%."
- The BC Medical journal reports -
(May, 1997) - All manner of illnesses have been researched, mostly in China, but also in
North America and Europe. Benefits have been claimed for joint disorder, heart disease,
hypertension, substance abuse disorders, and stress related illnesses, to name just a
- Other studies conclude that tai chi
may delay the decline of cardiorespiratory function in older individuals
(Lai et al. in the Journal of American Geriatrics Society - 1995), and appeared to be a
part of rehabilitation and a safe alternative exercise for people suffering from
rheumatoid arthritis (Kirstens et al. in American Journal of Physical Medical
- a 1992 Australian study of 96 practitioners found
that tai chi had the same effects on heart rate, blood pressure, and stress
hormones as brisk walking.
- An Atlanta study of 200 people in their 70's found
that 15 weeks of tai chi training cut their risk of falling nearly in half, and
reduced their blood pressure as well.
- According to Robert Whipple, an expert on balance
and gait at the University of Connecticut School of Medicine, "The human frame is
phenomenally unstable. We stand on a narrow foundation... Tai chi has come up with
the best possible biomechanical scenarios for keeping a person stable - to
maximize your base by widening your stance, and to keep your head and torso as vertical as
- According to "Health After 50" (John
Hopkins Medical Letter, July,1999), on "Nipping Anger in the Bud..."
Practice a relaxation technique. The most popular are deep breathing, yoga and tai
chi (a Chinese martial art involving a series of slow, graceful movements). These
techniques decrease blood pressure, breathing rate, heart rate and muscle tension."
- Another John Hopkins publication (1999). "Deep
breathing may improve fitness levels in people with chronic heart failure. Yoga-derived
breathing training (as practiced in tai chi) may increase oxygen levels and ease
- Consumer Report, Feb. 2000. "A routine that
combines moderate exercise with meditation techniques, such as a concentration on
breathing, may give a two for one reward for stress relief. Tai Chi and
yoga are gentle, slow exercises that promote balance, flexibility, stretching and
of Psychosomatic Medicine,
2003. "Tai chi exercises may help prevent shingles."
Tai Chi for Busy People
and 4 Minute Fitness potentially
offers all these benefits, BUT it is much easier to learn and practice than traditional
Note: always check with your health care professional before
undertaking tai chi practice.
A few other benefits noted by practitioners:
- Increased flexibility - particularly in the
often forgotten spine. Maintenance of flexibility in spinal joints is 'oh so important'.
- Full range of motion in a lot of your joints -
motion is lotion, as they say. Better yet - use it or lose it!
- Increased strength, particularly of the leg
- Better balance, fewer falls
- Improved posture
- Improved immune functioning. (Why? Mental
stillness and reduced stress help immune function, as does exercise.)
- Improved, deeper breathing - leading to increased
oxygenation and vitality of all tissues, improved immune functioning, deeper relaxation
- Many people have reduced pain - particularly
noticed in shoulders, back, legs and knees
- Increased vitality, energy and life - and an
increased awareness of the ever present 'chi'.
- Enhanced coordination, and improved fine motor
- Decreased blood pressure
- Decreased breathing and heart rates
Increased concentration and mental focus
Increased sense of happiness and contentedness
(is that a word?) and inner peace
Greater ability to 'be in the moment', to pull
out of the craziness of everyday living
An often profound sense of being here, now.
(Wherever you go, there you are...) In other words, reducing the tendency to live in the
past, or worry about the future.
A higher level of happiness
The problem has always been that tai chi
has been far to complicated and time consuming to learn, so the vast majority of people
who really needed the benefits didn't get them.
Until now. Tai Chi for Busy People
the video offer huge potential benefits to those who need them most!
Tai Chi for Busy People
is a tool to
use anytime you need it - anywhere.
Just five minutes before or after
work, before a major presentation, before interacting with the family or before bed. Or to
improve performance in almost any sport!
Five minutes of peace.
This unique tai chi program,
incorporates full body movement, mental stillness and deep breathing, is one of the
quickest and most effective ways to benefit on all levels!
Tai Chi for Busy People
can help you
slow down, yet work more effectively. The great paradigm - increase productivity by
reducing speed. By coming from a solid, more grounded and healthier place.