Tai chi offers an opportunity to look beyond the surface. To see not only what a practitioner is doing on the outside but deeper on the inside. Not usually an immediately obvious for a beginner. You have to develop skill to look within the other and yourself. It takes practice to see the depth of a practice. From where does movement originate? What is the underlying intention? What is nature and quality of the Qi (energy)?
Most if us do not need nor even want to learn a martial art, which is what tai chi is. We just need to move more beneficially in ways that enhance overall health in general, and more specifically strengthen and balance, increase endurance, improve circulation and concentration, and many other functions. If you practice tai chi—form, basics et. al—while being observant, you will see that the body becomes aware of the most beneficial way to move. As though it has mind. This is really basic tai chi, but bears repeating.
To live a good life, you need a good body. To live a long life, you also need a good mind. This is common knowledge, but people don’t heed the wisdom of it. We beat up our bodies and minds through the process of living and making a living.
You also need energy, and we are all born with only so much of it. If we misuse it, we live shorter lives, possibly defined by weakness and illness.
In tai chi, we practice bringing our minds, bodies, and energy into alignment so that we may function more closely to the fullest capabilities of all three as a single, integrated unit. When all three are in harmony, our whole being resonates with vitality, agility, and power. We are more sensitive to changes in our surroundings and we can respond to actions around us with more clarity, patience, and precision.
It’s kind of like we, in our totality–mind, body, energy–are both musical instruments and the music itself. We play ourselves, on one hand, but we can also be played by the wind as it blows through us, or by the sun as it shines on us, or by ocean waves as they move us. On an even greater scale, we can be moved by distant sources of energy far in space, like stars and planets or the vast, infinite spaces between them. We can at least imagine such possibilities, anyway. We certainly can be affected by each other as we pass in and out of each other’s fields of energy. If we looked at our total beings in such ways, life would be better because we would feel more energetic and alive. We would live longer and if it turned out not to be a long life, then we would live more fully with the time we do have.
Our ability to walk and stand and move in all the ways that we do relies heavily on our sense of balance. For some time now research has been finding that tai chi can improve postural stability, especially as we age. Harvard University is particularly focused on such research, much of which is discussed in The Harvard Medical School Guide to Tai Chi (Wayne P, 2013).
For something that we take for granted for so much of our lives, the statistics can be a wake-up call.
- Muscle strength decreases 20 to 40% between the ages of 20 and 70.
- Ankle flexibility, which is critical for postural control, declines by 50% in women and 35% in men between the ages of 55 and 85.
- Spinal flexibility is often the first thing to go, especially spinal extension (the ability to stand up straight). We have 50% less spinal extension after age 70 then we had in our 20s.
We don’t have to be “old” to see this progression. It actually starts in relatively early years of life.
As research findings show, it’s a no-brainer that tai chi improves balance. Tai chi practice does so by improving the conditions of aging reported above: improvements in muscle strength, particularly through changes in muscle use and control, joint flexibility in terms of range of motion and speed, spinal flexibility and extension, as well as alignment. Greater overall postural control is possible.
Since the day we stand and begin to walk, we rely on balance as we journey through life. I could tell in my own practice as I have aged that I started out in a particular state of balance and through practice progressed to where I am now. I am my own personal research project. I have seen the progression and can mark its passage in changes in my body and in the way I feel. I think every tai chi practitioner can say something similar if they practice long enough.
Research also suggests that taking a 12-week course of two 90-minute tai chi classes per week can produce noticeable changes in your balance. I would say a number of other changes would be observable, as well. A sense of overall well-being, for example, might result; or a more relaxed feeling when in motion.
I would add that if you practice regularly for two years you would see rather amazing growth in your ability not only at doing tai chi form, for example, but at having cultivated a movement strategy for overcoming conditions, such as chronic pain. I have myself as a case study, but I know many who have stories to tell about overcoming ailments simply by sticking with their tai chi practice.
These positive strides from learning tai chi relate to balance resulting from addressing the functions of four systems in the body, as described by Dr. Wayne: musculoskeletal, visual, sensory, and cognitive. He dissects these into their components and by doing so makes it clearly evident how tai chi improves balance.
Tai chi is a practice of utilizing all of these systems with attention to how they are working in our minds and bodies. We become more adept at how we walk, stand, see, feel, breathe, and even hear merely by focusing on them in movement. Overtime we cultivate expertise through practice similarly to what we do as we grow up, but with a renewed emphasis.
Tai chi movements truly are the movements of life itself. We can transfer the specialized movements of tai chi to daily activities. Just the act of memorizing something new has significant benefits for brain function. And just the simple act of taking a walk can be a practice of tai chi, in addition to a healthy exercise. It’s nothing short of amazing for so many practitioners. I can say this because I’ve seen it and I’ve heard them say so.
We may not be able to completely eradicate the symptoms of aging, but maybe we could slow the decrease in muscle strength, or slow the lack of flexibility in the ankles and other joints. For me, it’s not a maybe, it’s a certainty. The catch is that you have to start and keep it up. The longer you wait the more catching up you have to do—but having less time in which to do it.
The good thing is it’s really never too late to start, especially if you have a knowledgeable and supportive teacher and a friendly group of fellow practitioners with which to practice.
We all have our own unique challenges to tackle in the quest to age more gracefully and with good health. This is something to keep in mind when beginning to learn tai chi movement. Hopefully, you will find a teacher who can help you through your particular situation.
The key is to see and feel progress which comes only after effort and time. Each us takes the time we need and makes the effort that we can and that sets your pace. I’m always confident that just about everyone can make progress and see the difference tai chi can make in their balance and other functions.
Paul Tim Richard shares perspectives on internal martial arts and the art of movement based on two decades of study. He has co-produced MastersFromChina.com instructional videos since 2002 and teaches fundamental principles of taijiquan and qigong in Colorado, USA.
“Take, for example, the question of what happens to our brains as we age. New studies are showing how our behavior impacts healthy aging. As we age, routine becomes, well, routine. These routines shape our lives into ever narrowing circles of habits. At 30 or 40, the peak of our professional and family lives, a typical day may involve two or three meetings at the office, picking the kids up from soccer practice or driving them to a friend’s house, and making plans with friends to have dinner or catch a new movie. At 70 or 80, and now well into retirement, we’re less likely to engage in new hobbies and activities and stick to our comfort and routines. This may not be the best for our brains. To stay agile and robust, our brains benefit from diverse and new activities, new hobbies and interactions with others.”
This is the first piece in a special brain health initiative curated by Dr. Ali Rezai, Director of Ohio State University Wexner Medical Center’s Stanley D. and Joan H. Ross Center for Brain Health and Performance. For more, visit The Huffington Post’s Brain Health page.