Question :
What are the physiological effects of tai chi, including its effect on aerobic exercise capacity?
Answer :
Tai Chi can be classified as a moderate intensity exercise with a maximal oxygen intake (VO2 max) of 55%.
Summary :
A review of 31 studies with a total of 2216 men and women.
The authors conclude that Tai Chi is beneficial to cardiorespiratory function, immune capacity, mental control, flexibility, balance control, muscle strength and reduces the risk of falls in the elderly.
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Medical Research Aerobic capacity, Balance, Flexibility, Immunity, Mental health, Muscle strength
Single Whip in Tai Chi Chuan
The Single Whip is a posture found in many forms of Tai Chi Chuan. (See Wikipedia). The stance and position of the arms will vary in the different forms of Tai Chi. There are also martial arts applications for fighting and self defense.
Some example videos:
Tai Chi Movements : Single Whip Tai Chi Movement
Single Whip of Yang Style
Tai Chi Fighting Applications – Single Whip
In the 108 movement Taoist Tai Chi form, the Single Whip is referred to as Whip to One Side. In this form of Tai Chi Chuan, the shoulders and hips face forward while the left arm is raised to the side (in abduction)Â horizontally.
About Tai Chi Chuan
Question :
Can eight weeks of Tai Chi help patients with rheumatoid arthritis?
Answer :
Not according to this pilot study but most preferred Tai Chi compared to physiotherapy.
Summary :
Fifteen women with rheumatoid arthritis aged 40 to 70 years participated in an eight week Tai Chi exercise program (adapted Sun style for patients with arthritis) twice a week for 45 minutes. There was no change in muscle strength, flexibility, balance, cardiovascular fitness and measures of disease activity at 4 weeks and 8 weeks compared to baseline. Thirteen women preferred Tai Chi compared to physiotherapy.
The authors noted that a major limitation of this study was the small number of subjects and the short follow up period of 8 weeks.
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Medical Research Arthritis, Rheumatoid Arthritis
Question :
Can tai chi practice prevent falls in the elderly over a 12 month period?
Answer :
After 12 months, the risk of falls was not lower in the Tai Chi group.
Summary :
A randomized clinical trial where 269 elderly people were allocated to either Tai Chi training or to a control group receiving usual care. Tai Chi was performed for 1 hour, twice a week, for 13 weeks. The subjects where living at home and had an average age was 77.
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Medical Research Balance, Falls
Question :
Is the intensity of Tai Chi exercise sufficient to increase aerobic capacity?
Answer :
Tai Chi may increase aerobic capacity in subjects who were initially sedentary. However, randomized clinical trials have not shown that Tai Chi is an effective way to increase aerobic capacity.
Summaries:
1. This is a review of 170 citations.
Tai Chi improved aerobic capacity mostly in middle-aged adults (over 55 years old) who were initially sedentary and when it was practiced long term.
2. This review included 5 randomized clinical trials.
Three studies compared Tai Chi with sedentary controls and two studies compared Tai Chi with varying intensities of aerobic exercise. Tai Chi did not increase maximal oxygen consumption in these studies.
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Medical Research Aerobic capacity
Question :
Can Tai Chi exercise improve symptoms and physical function in osteoarthritis?
Answer :
Tai Chi may be effective for pain control in knee osteoarthritis. Randomized clinical trials showed mixed results for improvement of physical function and for pain reduction at multiple sites.
Summary :
This review included 5 randomized clinical trials (RCT) and 7 non-randomized controlled clinical trials. In 2 of the RCTs there was significant pain reduction in knee osteoarthritis. In 2 of the RCTs there was improvement of physical function and in the activities of daily living.
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Medical Research Osteoarthritis
Question :
Can Tai Chi exercise lower blood pressure?
Answer :
Yes. Most studies showed a reduction in systolic and diastolic blood pressure.
Summary :
This review included 9 randomized controlled trials, 13 nonrandomized studies and 4 observational studies. Studies that only looked at the short term effects of exercise were excluded. Blood pressure reduction with Tai Chi was seen in 22 studies. Systolic blood pressure was reduced from 3-32 mm Hg and diastolic blood pressure was reduced from 2-18 mm Hg.
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Medical Research Blood pressure, Hypertension
Question :
Can Tai Chi reduce blood pressure after an acute myocardial infarction (heart attack)?
Answer :
Tai Chi reduced both systolic and diastolic blood pressure.
Summary :
Following a myocardial infarction, 126 patients were randomly allocated to Tai Chi, aerobic exercise or a non-exercise support group. The patients were males with an average age 56 years. 38 patients practiced the Wu Chian-Ch’uan style of Tai Chi for 8 weeks (1 hour sessions, twice a week for 3 weeks and then weekly for 5 weeks).
The aerobic exercise group showed decreasing systolic blood pressure over the 11 sessions.
The Tai Chi group showed decreasing systolic and diastolic blood pressure over the 11 sessions.
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Medical Research Heart disease, Hypertension, Myocardial infarction
