when it comes to low impact, high-efficiency training, you can't do better than Taiji. Chinese Wushu emphasizes intentional and smooth movements to obtain the greatest physical and mental benefits. Although the accessibility of Taijiquan makes it popular among the elderly, anyone can benefit from adding practice to their exercise programs. "[P]
" Taijiquan has physiological and psychological benefits for both athletes and non athletes, "said Peter Wayne, Ph.D., author of the Taijiquan guide at Harvard Medical School." many athletes practice Taijiquan as part of their cross training, but low impact sports make it suitable for almost all fitness levels. "Keep reading and enjoy the unparalleled benefits of this soothing martial art. The credit: Mike Powell / digital vision / gettyimages
1. A better balance is an important part of Taijiquan, so it's no surprise that a review of 10 studies published by the American Geriatric Association in 2017 found that martial arts can reduce the fall rate of the elderly by 43%, even higher than other interventions, such as physical therapy. Even if you are not falling is a big problem, Tai Chi can help improve balance in other activities such as yoga and boxing.
> SP> Credit: span hero / hero / gettyignons H3> 2. Improve cardiovascular health
although Taijiquan doesn't look like the Fitness Ball slam or sprint you are used to in high-intensity and high impact training, it provides real cardiovascular benefits. A 2015 review in PLoS found that Taijiquan can improve cardiovascular health indicators such as blood pressure and resting heart rate. Author Peter Wayne points out that you can speed up your exercise and increase aerobic exercise. (if you are not familiar with this martial art, you can try the basic steps of these elementary Taijiquan.)
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3. More mindfulness, less anxiety
> Tai Chi is the opposite of the oval area in front of your favorite TV show. "Taijiquan requires you to listen to the body's feedback, which means you need to focus on the present," said Taijiquan expert Peter Wayne. What's your posture like? How does your foot feel on the ground? This is all the added benefits of mindfulness, including increased endurance, more confidence, and less anxiety. It's easy to look back on the past or focus on things that might go wrong in the future, but Tai Chi can bring you back to the present, "says author Peter Wayne. Improving the quality of sleep
the concentration of Taijiquan can also help you sleep better. In 2017, a study in the Journal of clinical oncology found that Tai Chi can improve the sleep quality of women recovering from breast cancer. " Some of my students do Tai Chi if they can't sleep at night, "said Tai Chi expert Peter Wayne. It's certainly calmer than tossing and turning for hours.
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5. Weight loss
this combination of decompression and aerobic exercise sets a perfect stage for weight loss. Not only can Taijiquan burn 240 to 356 calories an hour (depending on your weight), but it's also an important part of any weight-loss plan. In the 2012 International Journal of obesity research, people who are less stressed lose more weight than those who are more stressed. According to a 2016 study of more than 100 people in the Journal of pain research, people who play taijiquan once a week for 12 weeks have less neck pain. The researchers attribute these benefits to the aforementioned physical and mental connections. " Taiji, as well as the more general Oriental philosophy, regards body and mind as a whole. They work together. " (meditation also helps relieve pain.) The credit: maskot / maskot / gettyimages
7. According to the report in the Journal of Alzheimer's disease research in 2013, the elderly who practice Taijiquan three times a week for 40 weeks will increase their brain capacity, thus improving their memory and cognitive ability. " Tai Chi can reduce inflammation, which can damage nerve cells in the brain, "said James Mortimer, Ph.D., emeritus professor at the University of South Florida and author of the study. It also adds a growth factor that produces more neurons in the hippocampus, the brain area associated with memory.