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Surely the martial art of “Tai Chi” is no longer strange to people all over the world. This is a famous martial art that helps in improving health and improving physical fitness, but do you really know all the effects of this martial art? Let’s find the answer based on the article below.
What is Tai Chi?
Tai chi is a well-known form of exercise that originated in China . Unlike other martial arts, the main movement of tai chi is “taking the softness of the erection”, so most of the movements are slow and gentle. Each movement is closely related to each other.
When practicing tai chi will bring you significant benefits both physically and mentally. Supports regulation and helps blood circulation in the body, as well as giving you a feeling of refreshment and clarity.
11 health benefits of practicing tai chi
According to research, people who practice tai chi reduce anxiety and depression. Slow movements and deep breathing have a positive effect on the nervous system and the hormones that regulate mood.
Improve cognitive ability
When practicing tai chi, memory will be improved and attention will also be increased, being able to perform complex tasks. Very suitable for older people with cognitive decline.
Tai chi can also help improve your sleep. Based on studies on young adults with anxiety or depression, after practicing tai chi twice a week, they had a better sleep compared to subjects who did not practice.
In addition, according to a 2016 study, older adults with cognitive impairment who performed tai chi twice a week experienced significant improvements in sleep.
In 2018, researchers tested the effects of tai chi and traditional exercise on stress and anxiety with 50 subjects. The results showed that both helped reduce stress and reduce stress compared to the first.
Support weight loss
In addition to improving mental health, tai chi also helps you lose weight . A study in adults showed that they exercised 5 times a week for 45 minutes each, and by week 12 they had lost 0.45 kg without changing their lifestyle.
Improve symptoms of fibromyalgia
For fibromyalgia patients, tai chi is a good exercise. Research in 2018 showed that people who practiced tai chi for 52 consecutive weeks had more positive changes in fibromyalgia than those who did aerobics.
Improve coronary heart disease
Thanks to the slow and gentle movements, this is an exercise suitable for subjects with coronary heart disease. When practicing, patients can lose weight, improve physical fitness and improve quality of life.
Improve the effects of Parkinson’s disease
Improvement in coronary heart disease with 195 randomized subjects showed that regular tai chi practice reduced the number of falls in patients with Parkinson’s disease. On top of that, this martial art also helps to increase leg strength and overall balance.
Reducing symptoms of chronic obstructive pulmonary disease
Some symptoms of chronic obstructive pulmonary disease (COPD) can be improved with tai chi practice. According to a study of people who practiced tai chi for 12 weeks, their quality of life and health improved significantly.
Helps relieve pain caused by arthritis
According to a study conducted in 2010, 15 people with rheumatoid arthritis experienced improvement in their pain when they practiced tai chi for 12 consecutive weeks. In addition, another study showed that people with knee osteoarthritis also improved their quality of life and health when practicing tai chi.
Tai chi has also been shown to be as effective as physical therapy in treating knee arthritis. However, if you want to use this exercise to treat knee arthritis, you need to consult your doctor before starting.
Reduce the risk of falling
Tai chi is one of the effective balance exercises, so it also reduces falls for the elderly. In fact, this exercise was able to reduce the rate of falls after 8 weeks and increase it more at 16 weeks of study.
Notes to know when starting to practice tai chi
Although this is a good exercise and has few side effects, but according to doctor Nguyen Truong Hanh information on Hellobacsi.com , you still need to keep a few things in mind before starting the exercise:
- Possible Pain or Injury: You will experience some symptoms of pain when you first get used to tai chi. In addition, you can also injure your joints if you exercise the wrong way or do exercises that are too heavy.
- Follow an instructor: If you’re just starting out, it’s best to take a course or find a tai chi instructor to avoid injury. You can find courses online or around you.
- Women in pregnancy: For women in pregnancy, it is recommended to consult a doctor before exercising.
The above article is information about tai chi and its benefits. Hope the article will be useful and don’t forget to follow Cfis.edu.vn for more knowledge!
Source: Health website Hellobacsi.com
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