How tai chi can improve balance in aging persons

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.

Lan Shou Quan powerstretching

Master Ye Xiao Long powerstretching in late 1990s in San Francisco at George Xu Summer Camp Training

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.

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How tai chi changes habitual movement

Sunday, June 9, 2019

How we move says so much about us. We identify so closely with how we move. Whether or not we are aware of it, our manner of moving is very often a matter of self-image. Posture and gait even develop from attitudes—how we see ourselves and how we wish others to see us.

It’s a personality thing. We would not be the person we know if we moved differently. We’re not going to saunter like John Wayne, because we are not him. Our walk is us; our posture is us.

The famous actor’s walk was made up, of course. Normally, we are not conscious of how we walk and stand. We learned without direct attention to how we were doing it. The goal was to stand and walk, maybe just to please mommy and daddy, and to be like one of the big folk.

Over time, we engaged in activities that gave us the postures and ways of walking that matured as we aged in life. More likely than not, those activities were performed under some kind of physical (and mental) stress, whether mild or intense.

So it follows that how we move often correlates to aches and pains that develop over time—from regular usage, but also from over use, misuse and abuse. Some usages result in chronic pain. Chronic pain is an ache that seems to have no source, seems never to go away, and if it does, it’s temporary.

We find ourselves saying, “Why does my knee hurt all the time? I don’t remember injuring it.” Or, “It must have been that time I slipped on ice. But that was years ago! Why won’t it go away?”

Because we return to moving in the old ways. The angle of attack we use to manage the issue often causes even more discomfort. We wish it would go away. We feel unable to change the situation. It just has to run its course.

Sometimes, you reach a point where you think you need to redirect and look for ways to fix it. If you had a new way to move that could alleviate the problem, you might try it.

What if just moving differently could control the problem? We are all familiar with how we walk differently because of a sprained ankle or a bruised leg. We move “contrarily” to alleviate the pressure and the pain.

We can’t stop just for that little problem. Keep moving. It will go away. This thinking usually works, at least until the initial injury heals. Makes sense.

Our tendency to keep going despite a painful condition is normal. Chronic pain presents a unique challenge, though. The old ways of shifting weight or hobbling don’t work anymore. Your body could be suggesting you might need a new direction.

When plugging away at the same old-same old doesn’t work, the question may come up of how ready you are to change your move patterns. You don’t know if anything you try might actually work and it may not be worth the required effort.

I often see people who try tai chi to fix a movement problem by moving in the same old ways. But in tai chi, fixing it correlates directly with shifting your perception of how you move.

You have to look at it in a different way and that’s what the practice of tai chi helps you to do. Tai chi may not be for everybody, but then again, something like tai chi can help to resolve some issues. It’s all about breaking that familiar fixation of habituated movement.

I like tai chi because it can align the mind and body in harmonious motion that produces calming effects.

The challenge at the body level is ongoing and you have to deal with it on the long term; but it’s less of a difficulty for the body as it is for the mindset. Tai Chi movement helps to focus the mind and body on specific tasks beneficial to both. You see more clearly and move more smoothly.

It affects how you feel, too. I get the most excited over this aspect of tai chi, because that relates to what the old Chinese called “Qi” (chee), or life force; or simply, energy.

Life force relates to determination—the will to live, in other words. It’s kind of like the question of which comes first: the chicken or the egg. Movement or life force? Do you start moving differently first, or do you get a will to move differently first? It doesn’t matter, really. You have to start somewhere. It doesn’t matter where, just that you do.

 

Another tai chi is…

The brain must change how it perceives movement in the the body, and the body needs to move in more beneficial ways. You need to move differently or not move at all in ways that have caused pain, whether from injury or chronic misuse. Weakness and wearing down from lack of use also causes these conditions.

The brain and body would welcome the benefits of ease of motion, improved range and flexibility (without over-extending), equable and balanced alignment and posture; no single part carrying the burden for the rest.

The brain must have an initial idea or concept to go on. It normally doesn’t shift unless it tries. It will tend to do what it always does and revert to views to which it is habituated. The body does also.

How does change occur? By learning a new way of movement and practicing over and over. Sooner or later you will gain insight … fresh insight and renewed feeling.

Tai Chi is . . . .

In case you were wondering …

“Learning tai chi is a process of continual growth in skill and knowledge. It is a matter of sharpening our powers of observation and cultivating greater awareness of the manner in which we move. It also creates opportunities to cultivate insight into one’s self.” PTR

Tai chi and staying alive

For so many of those among us, living is defined by a struggle to stay alive. Things such as illness that we never asked for, or consequences of actions (our own or those of others) that jeopardize our health. Drugs, guns, food, fast cars, whatever. Furthermore, as we age, it seems that’s the definition of life: staying alive.

I began tai chi for the purpose of staying alive. I continue practice for the same reason. It gives me a tool to help get back on track. It’s not a cure all, but it helps when we add to it an effort to figure things out. By figuring out how to do tai chi we are learning how we might figure out how we got where we are in life. And how to break free of the cognitive constraints that hold us back from healing wounds obtained in the process of living.

The process is one in which you travel into deeper realms of awareness of the self, by the very process of intending to be more aware. To use the senses to wake up to what is around you, so to speak. To see more of what your physical is made up of, and the way your energetic structure works, and the presence of the more ethereal realm of the mind and spirit, for which words fail to provide a material nature.

Good at tai chi? How about life itself?

Being good at what you do for a living, or even the best, doesn’t make you good at everything else in life. Too Bad. Would be nice if it did.

New book offers novices and beyond activities, concepts for practicing tai chi

I’ve been immersed in writing a book for a few months this spring, which explains my lack of posting. It’s published now and I hope to renew my blogging.

“At its core tai chi is a practice, a routine activity that you engage in, in order to improve and maintain specific kinds of movement for a multitude of results, such as for overall health and longevity.” This statement in my new book, Practicing Tai Chi: Ways to enrich learning for beginner and intermediate practitioners, offers ways to think about a tai chi practice and to learn a few techniques from tai chi movements.

It’s a brief learning aid that I wrote to instruct and inspire, but also to have as a reference to keep handy for reviewing concepts related to an authentic tai chi practice. It’s really about the process of learning tai chi, or as I say: “learning how to learn” tai chi.

Book on practicing tai chi

A learning aid for new practitioners

I share perspectives on what tai chi is, why do it, how to do it, and ways to integrate it into daily life. Learners who have already begun tai chi and have some knowledge of its basics will get the most out of this book. It is not meant to replace or compete with other books on the commonly addressed subject matter of tai chi. It’s more of a companion to practice.

Amazon has print copies in paperback right now and a Kindle version (lower price) should be available, too. If you read it, your comments here would be welcome or perhaps a review on Amazon.

You can read a free preview by clicking this link.

 

 

Adapt to change with tai chi

Tai chi is a tool for adapting to changing conditions. Change prevails wherever you look. The weather changes. The wind blows, doesn’t blow, blows hard, then is a breeze. The temperature is hot, cool, cold. It’s raining or it’s dry. Grass is green and moist, or brown and maybe tinder dry. A tree never stops growing. It’s always at some point of changing from a sprout to a tree. Even a desert plant that seems never to grow is active in its own way. Water flows in a stream or river. It is never the same river, they say. People change. We flow, or stumble, through emotions all day and even through our dreams at night. Change prevails. Tai chi is a method of adapting to change by focusing on the act of change itself.

It seems human beings are the only ones who want things to stay the same. Sometimes we call it the “status quo,” sometimes simply inertia. Not that it’s a bad thing—it’s serves its purpose. But some things we hold onto no longer have purchase in a ever-shifting world. They are not serving other than to hold us back from evolving. Staying the same will not always protect us from the onslaught of the constant flux that surrounds us. The whole universe is in constant flux. Time itself seems constant, yet it is nothing if not constantly changing, moving ever out of the moment into another. The present is not the same now as before.

We can change what and how we think and we do it all the time. Rather than thinking you want things to stay the same, you can want them to find equilibrium—balance. That balance is what taijiquan attends to.

Tai chi still requires adapting and shifting with the tides, but it gives you a way to do that.

Many beginners who give up before reaching a threshold of practice view tai chi as too much to learn. You tell yourself that you’ll never be able to learn all that. As a teacher, I have had many difficult moments trying not to blame myself for that thinking. I want to make tai chi available to as many people as I possibly can, but they quit before they learn enough to see what it offers them. I know now that tai chi hasn’t failed them, nor have I, rather they have failed to see the potential for themselves, electing to go the same route that has led them away from a personal evolution.

I don’t blame them, even though change is easier than they think. The key is to approach it with a mind of taking small steps and learning a little at a time and building a bunch of little pieces of knowledge and ability upon previous learning. One day you’ll look back and see a massive body of knowledge buoying you up.

It’s not a matter of overcoming inertia as much as acting in spite of it. Inertia seems much more overwhelming than possible to overcome. Too great of a mass of resistance. And yet, often the simple act of standing in Wuji, the first posture of tai chi, is enough to set you off on a new path of awakening.

 

Learn more at DurangoTaiChi.com