Tai Chi
I used to have severe back pain that had lasted for 30 years. Someone suggested I try Tai Chi. I enrolled in a class for Taoist Tai Chi, and after a few weeks, my back pain went away, and since I still do Tai Chi exercises, it has not returned.
Tai Chi for Seniors, includes video.
Tai Chi generally provides health benefits for anyone, particularly retired people. In all the forms of Tai Chi there are movements that involve briefly standing on one leg, which may improve balance, circular movements of the shoulders and wrists which improve suppleness and circulation, learning the sequence of the set movements may improve cognitive function such as concentration, the social atmosphere can sometimes forge friendships and alleviate loneliness and anxiety, and the exercise itself can boost a person's mood and alleviate depression.
All forms of Tai Chi have been noted by YK Chen as regulating body weight, improving cognitive, lung, digestive and heart functioning as well as improving skin tone and bone structure.
Research on Tai Chi in general, carried out at the University of Toronto by Dahong Zhou, MD, shows that Tai Chi provides moderate exercise, equal to brisk walking. Zhou also notes that Tai Chi in general reduces stress levels and emotional problems while improving "concentration, attention, composure, self confidence, and self control". Zhou indicates that Tai Chi generally reduces hypertension, relieves chronic headaches, dizziness and insomnia, has benefits for people suffering with mild arthritis and rheumatism, improves breathing and blood circulation and is 'an excellent exercise for the mind.'
The health claims made for Taoist Tai Chi by the Taoist Tai Chi Society are in line with and generally similar to those made for all forms of Tai Chi.
In common with other forms of Tai Chi, the society says that for beginners Tai Chi starts out as primarily an external exercise, but for more advanced students it becomes more internal, exercising the internal organs and mind as well as the frame and muscles. Early in learning the Tai Chi set students may notice that the form strengthens the larger muscle groups in the legs, arms and back. According to the Taoist Tai Chi Society, the stretching aspects of the form improves the functioning of the joints, tendons and ligaments by taking them through their full range of motion. This can improve flexibility and reduce age-related deterioration.
The Taoist Tai Chi Society claims that later in their training students note increased mobility in the spine and that the form restores proper alignment of the spine with the shoulders and pelvis through the spinal stretches and rotations that are built into the set. Additionally the society claims that the form stimulates the spinal nerves, providing a balancing effect on the nervous system. Later on in practice the student may find that the set will exercise the internal organs, possibly resulting in increased circulation, digestion and elimination. The society claims that the set strengthens the cardiovascular system, improves physical conditioning, decreases fatigue and improves endurance.
Many of the health benefits claimed are related to the relaxation aspects of the Taoist Tai Chi set. The long stretches in the set may reduce tension at a muscular level and the slow pace of the set can create both mental and physical relaxation. The society claims that by relaxing the mind during Tai Chi the brain requires less blood and nutrients and that this allows the rest of the body to make use of these. This all may act to calm the heart and mind, while possibly improving strength and reducing overall stress.