Is Tai Chi good for you?

Difficult to say, but speaking as a slightly overweight man in his late fifties (1.9 m, 98 kg), I enjoy it! And isn’t that half the battle with exercise?

In a teaching session of just over one hour this week, I burned 357 kcal, and saw my heart rate go from 94-135 bpm.

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Average Heart Rate over six months

That’s in the context of a heart beat ranging from 41-201 bpm over the last six months and a resting rate of 67-85 bpm in the same period.

Cardio Fitness over six months

Although I either train or teach three to four times a week, I feel I have long way to go on my fitness journey, as my overall Cardio Fitness is currently showing as ‘below average’.

Equipment: Apple Watch, Apple iPhone with Apple Health app and Withings ScanWatch with Health Mate app.

Walking Asymmetry

“In a healthy walking pattern, the timing of the steps you take with each foot are very similar. Walking asymmetry is the per cent of time your steps with one foot are faster or slower than the other foot. This means the lower the percentage of asymmetry, the healthier your walking pattern.”

— Apple Health app.

In my case, walking asymmetry is caused by osteoarthritis of the hip.

After my forthcoming hip replacement surgery, my goal is to train or teach an hour a day.

I’d then hope to see a reduction in walking asymmetry and an increase in Cardio Fitness.

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You might enjoy the following BBC programme with Dr Michael Mosely: Just One Thing - Try Tai Chi (link).

In his short programme, he discussed how Tai Chi, sometimes described as shadow boxing or meditation in motion, might improve one’s balance, immune system, and heart health. It may also be as effective for weight loss as conventional exercise and helpful for improving cognitive function.

The National Health Service's Guide to Tai Chi

Photo by Hush Naidoo on Unsplash

The United Kingdom National Health Service (NHS) maintains guidelines on their website.

It defines Tai Chi as follows:

Tai chi, also called tai chi chuan, combines deep breathing and relaxation with flowing movements. Originally developed as a martial art in 13th-century China, tai chi is now practised around the world as a health-promoting exercise.

It goes on to offer the following view on health benefits:

What are the health benefits of tai chi?

While there's scope for more rigorous research on tai chi's health benefits, studies have shown that it can help people aged 65 and over to reduce stress, improve posture, balance and general mobility, and increase muscle strength in the legs.

The guide goes on to suggest that Tai Chi may provide benefit to some patients with arthritis and those who are at increased risk of falling.

See the full text here - ‘A guide to tai chi’

The Health Benefits of Tai Chi

Photo by Agathe Marty on Unsplash.

The BBC series 'Trust me I'm a Doctor', hosted by Dr Michael Mosley, conducted a 12 week experiment to compare the effect of exercise on two groups of volunteers between the ages of 65 and 75. Neither group had previously conducted regular exercise. One group participated in Zumba classes and the other in Tai Chi.

As expected, the group participating in Zumba showed an improvement in health and fitness. But perhaps surprisingly, the group practising Tai Chi showed similar improvements in blood biomarkers, blood pressure and vessel flexibility.

The programme was shown in January 2019, but, sadly is no longer available on BBC iPlayer. To read more visit Could Tai Chi offer the same benefits as more vigorous exercise?

The researchers at the University of Birmingham that supported this BBC programme have also undertaken health research that included younger volunteers (18-25). To read more visit this link.

To experience the health benefits of Tai Chi for yourself, join Anita Ho in one of her classes (see https://wutansurrey.com/classes).

Anita has been teaching Tai Chi since 2012 and is a registered instructor with Wutan UK Martial Arts.