If you think tai chi is something best left to Mr. Miyagi and The Karate Kid, it’s time for an update. Adding a little tai chi to your life could help lower your risk for developing dementia or Alzheimer’s disease, according to a new study in the Journal of Alzheimer’s Disease.
Researchers from the University of South Florida collaborated with Chinese researchers to compare the effects of tai chi—an ancient Chinese practice of slow, deliberate movements intended to help with relaxation and balance—on the brain. They split 120 elderly Shanghai residents into four groups: one group practiced tai chi, one walked, another upped their social interaction, and the last group just went about their normal routines.
The results? After 40 weeks, those who practiced tai chi three times a week had the biggest improvements in brain volume, an important part of cognition since gray matter typically shrinks with age. The social group also saw an improvement, but not as significant as the tai chi group. Researchers suggest that the high level of attention needed for the different tai chi movements could be what sets it apart.
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This latest research adds to other science-backed tai chi benefits. A Tufts Medical Center study found that adults with knee osteoarthritis—the most common joint disease in midlife—saw up to three times greater improvement in both pain and joint function from biweekly tai chi sessions. And a study from Ireland found that a combo of exercise, meditation, and breathing helped relieve anxiety and depression among study participants.
Ready to give tai chi a whirl? Here are three ways to get started:
1. Take a class. “Tai chi classes are increasingly available and can be found at many community centers, hospitals, in corporate wellness programs, and even in temples and churches,” shares Bill Douglas, author of The Complete Idiot’s Guide to T’ai Chi and QiGong. You can go to WorldTaiChiDay.org to search by city or state for classes in your area.
2. Watch a DVD. Live classes are best, but DVD instruction can work, too, says Douglas. Douglas’ Anthology of Tai Chi & Qigong DVD breaks down some basic tai chi principles and moves without getting too technical. Another option: Discover Tai Chi for Balance and Mobility, a DVD by Scott Cole, a tai chi expert based in Palm Springs who’s been training in the art for 17 years.
3. Download an app. Yep, there’s an app for tai chi, too—actually, a number of them. Some good options: Tai Chi Lite offers options for beginners and advanced alike (free, available for iPhone and Android); and Tai Chi Yang lets you choose between a more traditional approach or a Western one ($4-$5.99, available for iPhone and Android).
Original article and pictures take www.prevention.com site
