Tai Chi & Benefits for Seniors

Objectives

• What is Tai Chi

• Tai Chi principles

• Tai Chi & Physical Therapy

• Falls in the elderly

• How Tai Chi can reduce falls

• Tai Chi and relaxation

• Tai Chi exercise example

What is Tai Chi? Aka: Supreme Ultimate Force

• Supreme Ultimate associated with yin-yang• Can be thought of moving yoga and meditation combined• Movements derived from martial arts and animals• Chi refers to Universal energy or energy which permeates

everything• Tai Chi is low impact and considered a moderate level exercise with

workload of 50% Max VO2• Old Chinese saying in regards to Tai Chi, “Continuously flow like the

water, yet be stable like Tai Mountain”• Aim to elongate the muscles, strengthening them through elasticity

and in doing so making the practitioner more flexible as well as resilient.

Tai Chi Principles

1. Straightening the head

2. Correct position of chest and back

3. Remain relaxed with no tension.

4. All movement comes from the center.

5. Harmonize the upper and lower parts of the body

6. The entire body moves as a single unit

7. All movements are performed in a smooth manner, with no unevenness, and continuous, allowing no interruptions

8. Maintain the clear distinction between substantial and insubstantial

9. Breath deeply from your lower belly and in harmony with the movements

10. The mind leads the body

Tai Chi & Physical Therapy

• Improve Balance

• Improves Coordination

• Decreases stress

• Improves posture

• Teaches breathing techniques

• May relieve pain and/or muscle tension

• Improves proprioception

Falls in 65 & older

• 1:3 people over the age of 65 fall each year

• 1:2 people over 80 experience a fall/yr• Fear of falling increases recovery time by

self-restricting activities• Fear of falling can lead to dependency,

immobility & greater risks of falling• Effects of Tai Chi have been shown to

reduce falls by almost 50%

How Tai Chi can reduce falls

• Improves kinematics of gait1. Heel strike/Dorsiflexion

2. Reduces medial cross step distance of swing leg during recovery

3. Improves step length

4. Safe placement of swing foot

• Improves dynamic balance• Improves confidence of movement decreasing anxiety of falls• Improves COM (swing foot moves to COM, rather than COM

moving to future position of swing foot)• Improves posture• Improves flexibility/ROM

Tai Chi and relaxation

• Tai Chi works on diaphragmatic breathing• Integrates body and mind• Slow and rhythmic movements• Studies show women performing cognitive based

exercise like Tai Chi significantly improves mood.• Participants in Tai Chi and mood studies have reported

less tension, anger, fatigue, depression, nightmares, confusion and state anxiety. (State anxiety is characterized as a temporary change in a person's emotional state due to an outside factor)

Tai Chi example

• http://www.youtube.com/watch?v=tFP2klLTubo&list=PLOET8zf1_MOCZFzG7ULX9_vZOTxjxcQ2h

References

1. Sandlund, E. S., & Norlander , T. (2000). The Effects of Tai Chi Chuan Relaxation and Exercise on Stress Responses and Well-being: An overview of research. International Journal of Stress Management, 7(2), Retrieved from http://www.angra.uac.pt/pessoais/docentes/lsouto/Public/temp/fulltext.pdf

2. K. Gatts, S., & Hines W oollacott, M. (2006). How Tai Chi Improves Balance: Biomechanics of recovery to a walking slip in impaired seniors. Gait & Posture, Retrieved from http://ganesha.uoregon.edu/images/7/78/Gatts_Tai_Chi_biomechanics.pdf

3. Mayo Clinic Staff. (2012, September 28). Tai chi: A gentle way to fight stress. Retrieved from http://www.mayoclinic.com/health/tai-chi/SA00087