Month-long Tai Chi practice aided in defeating burnout - reasons for recommending this exercise.
Finding a Balanced Approach to Fitness: The Author's Journey with Tai Chi
In a shift from his previous high-intensity training, the author has redefined his concept of health, focusing on feelings of connection, balance, energy, and ease rather than numbers on a scale or a pace on a running watch. This transformation came about through a 30-day Tai Chi video series on the Begin with Breath Tai Chi YouTube channel.
The series was created by Dr. Adam Potts, a physiotherapist and Tai Chi instructor. Dr. Potts emphasizes good posture, deep breathing, and mindfulness, making Tai Chi an exercise that goes beyond physical fitness.
The author, who used to compete in marathons and triathlons for over two decades, found his training sidelined due to a lack of motivation and chronic injuries. However, Tai Chi offered a sustainable fitness routine that has brought about numerous health benefits.
Strength and Flexibility
Tai Chi is a low-to-moderate intensity exercise that improves muscle strength and joint flexibility, especially appealing to older adults for maintaining physical fitness and balance. Its smooth, flowing movements enhance muscular function and flexibility while promoting body balance and posture. The author's flexibility has significantly improved through Tai Chi, with moves like the tiger claw stretching the upper back and the dragon spreads its wings improving hamstrings and hips.
Better Sleep through Relaxation and Emotional Regulation
Regular Tai Chi practice significantly improves sleep quality and can ease insomnia symptoms. Its emphasis on controlled breathing, mindfulness, and relaxation reduces anxiety and sympathetic nervous system activity, promoting better emotional regulation and restorative sleep. This was evident in the author's case, as the slower movements and deeper breathing of Tai Chi have helped improve sleep quality, as supported by a 2021 JAMA Network study.
Addressing Muscular Imbalances
Tai Chi’s slow, mindful movements enhance proprioception (body position awareness) and postural stability, helping to correct muscular imbalances. This harmonizes the body’s yin-yang forces—balancing tension and relaxation, activity and passivity—thus potentially reducing the risk of falls and improving overall motor coordination. Tai Chi has helped the author overcome muscular imbalances, with moves like the crane improving body alignment and offering stability and muscular balance.
After completing the 30-day Tai Chi series, the author found that Tai Chi's benefits stretched beyond what was expected. The author can now go for longer hikes with little to no pain, which they attribute to their daily Tai Chi practice. Furthermore, Tai Chi has helped build more strength, particularly in the core and legs.
For those who spend long hours sitting, the article recommends trying a seated yoga flow or hip stretches as gentle exercise options to undo the damage of sitting. The author continues to practice Tai Chi daily, experiencing ongoing health benefits.
References:
- Mayo Clinic, 2021
- National Center for Complementary and Integrative Health, 2021
- Chen, T.C., et al., 2013
- Chen, W.Y., et al., 2015
- Leung, K.K., et al., 2019
- Embracing a wellness lifestyle, the author incorporates Tai Chi into his daily routine, appreciating its focus on balance, energy, and ease as an alternative to traditional high-intensity training.
- Tai Chi, a science-backed exercise, improves muscle strength and joint flexibility, making it an appealing choice for maintaining physical fitness, even for older adults.
- With Tai Chi, the author has addressed his muscular imbalances and improved his body alignment, which has led to a reduced risk of falls and better motor coordination.
- The flows and stretches of Tai Chi, combined with controlled breathing and mindfulness, offer significant benefits for sleep quality, reducing anxiety and promoting emotional regulation, a finding supported by the 2021 JAMA Network study.
- A workplace-wellness advocate, the author suggests seated yoga flows or hip stretches as gentle exercise options for individuals who spend long hours sitting at work, addressing the damage caused by prolonged sitting.
- The practice of Tai Chi, along with a healthy home-and-garden lifestyle and sustainable living, contributes positively to mental health and overall health-and-wellness.
- Committed to his well-being, the author continues his Tai Chi practice daily, reaping ongoing physical and mental benefits from this ancient exercise.
