Stress

If you love working out, you may have heard Tai Chi before. Tai Chi is a form of Chinese exercise that encompasses series of slow-motion exercises based on martial arts moves that are accompanied by deep or controlled breathing.

In recent medical research studies into Tai Chi Harvard University demonstrated the following:

• Better Balance–Of all tai chi’s big benefits, it’s the best-documented in medical literature! Studies show that older adults who do hour-long tai chi sessions one to three times a week are 43% less likely to fall, and they cut their risk of injury in half.

• No More Pain–A growing number of clinical trials show that tai chi offers significant relief from back, neck, arthritis, and fibromyalgia pain.

• A Sharper Mind–Tai Chi can help reduce age-related cognitive decline … and even slow dementia!

• A Boost in Mood–In 82% of studies, tai chi greatly improved mood and lowered anxiety. Plus, it was shown to be an effective treatment for depression.

• Less Stress–Learn to step back and take a deep, calming breath.

• More Confidence–While gaining muscle and mind control.

• A Healthier Heart–Tai Chi may offer advantages over other types of aerobic exercise, especially for people who are sedentary or very out of shape. And that’s not all. It also lowers blood pressure and total cholesterol, reduces chronic inflammation, and tones the sympathetic nervous system.

Tai Chi is probably not like any form of exercise or yoga you have done before. One move leads to another without pausing to ensure your body is in constant movement, or ‘flow state’.
Its health benefits cut across mental, physical, and emotional health. Many even find a deeper sense of connection and spirituality from practice too.

Since it is a mentally tranquil, focus oriented form of exercise, it is usually described as meditation in motion.

So what can Tai Chi do for you?

1. Tai Chi Helps with Stress Management
Stress is one of the major determinants of mental stability and health. A stressful lifestyle or event can cause one to not be able to focus or go about duties as efficiently. Tai Chi aims at enhancing calmness and tranquility by re-training an individual to recognize stress and willfully relax. This in turn reduces mental strain and creates a sense of palpable peace.

Here is what happens when you get stressed. The body holds on to the stress, resulting in tighter muscles and fatigue. With practice, however, you undergo a regular physical and mental routine that eventually gets rid of the tension, leaving you stress-free.

2. Boosts Sleep Pattern
The benefit of great sleep can’t be underestimated. Tai Chi may be the medicine you need to calm yourself from everyday stress.

Tai Chi boosts focus and relaxation. For you to have a good sleep, your body and mind should be relaxed. And to relax, you need to develop the ability to observe the stressful thoughts that come into your mind and just let them go. Tai Chi helps build a healthy mind by training the mind to focus and unfocus at will. When you can consciously shift your mind to a resting mode and sleep deeply the positive mental health benefits are immeasurable.

3. Enhances Breathing and Relaxation
One of the things that makes Tai Chi special is its ability to enhance breathing function and, in turn, relaxation. Controlled breathing is an age-old method of stilling the wandering mind. It is tried and tested one of the best natural strategies to quickly improve one’s state of mind.
Learning Tai Chi breathing involves slower and deep rhythmical breathing that connects to outward body movements, such as pushing or exerting force movements. This then expands the chest and the lungs increasing the oxygen intake. Repetition of the same, when performed correctly stimulates the lymphatic system, which has the following benefits:

• Lowering blood pressure
• Calming of the adrenal glands
• Slowing heart rate

These three benefits alone can have a positive cascading impact on one’s mental health. By calming internal processes of the body regularly, the mind has a good foundation to function efficiently.

Additionally, the Tai Chi meditative process also helps an individual become conscious of their breath. As you inhale and exhale, you can for example, decide to be inhaling optimism and exhaling any negative thoughts. The result is a more relaxed individual with a positively improved mood.

4. Boosts Mindfulness
Mindfulness can be likened to a state where you are completely aware of your feelings and emotion at the moment without judging them.

Here is the scenario. You did not pass the interview for the job. You feel disappointed, but you are not blaming yourself for it. You take the disappointment as it is and are not attached to it. You are happy and free of self-criticism, harsh self judgement and shame.

Self-judgment often leads to a sub-optimal state of mind and if unchecked can create poor mental health. With Tai Chi, you learn how to be more mindful in all situations. The good, the bad and the ugly. When practiced properly, you can go through life with more composure and stillness. You know how to focus on what is important at any given time. No fear of the present. No fear of the future. No fear of the past. Every moment alive and present and free.

5. Enhances Concentration
A lack of concentration can slow you down. Ever feel like you are trying to run through mental treacle? It’s crucial to focus your mind on one thing at a time. Juggling too many things at once can lead to burnout.

Tai Chi uniquely trains your focus. This may be difficult if your mind is often wandering. Tai Chi can be considered the art or practice of ‘focus and re-focus’. The more of a habit you build, the more your own capacity to focus increases. It’s like weight training but for the brain!

6. Relives Anxiety and Depression
Anxiety is a threat to one’s sense of well-being. I don’t think anyone goes through life without stresses and strains but when you are anxious for an extended period and if it becomes cyclical it can severely impact your day to day routine, happiness and ability to function normally.

While there is healthy anxiety, the stuff that gets you out of bed early and keeps you on track with work and family commitments, it is important to differentiate the other type which exhausts you and makes you excessively worry. Like any other form of exercise, Tai Chi 24 can play a significant role in building well-being, health and a robust mind.

7. Enhances Sense of Belonging
Tai Chi group classes on-line like Tai Chi 24 are always non-competitive and friendly. The instructors genuinely care about your progress too. Participating in such a safe environment enables one to have a sense of belonging and that all important social contact with like-minded friends. This boosts confidence. When someone feels safe, they may share their predicaments, find camaraderie and help.

8. Control Blood Pressure
Mental health is sometimes linked with high blood pressure. Factors that may raise blood pressure include stress and inadequate exercise. These are the same issues that may worsen a sense of well-being and lead to mental health struggles. Numerous studies demonstrate that Tai Chi regulates the blood pressure in hypertension patients. This may be due to the multi-faceted social, mental and physical benefits of practice.

One question people always ask is, is it safe for me to do Tai Chi if I have poor health? Here is the answer. Tai Chi is a slow-paced exercise. It exerts minimal pressure on the joints, muscles and heart, which makes it one of the most safe forms of rehab and exercise. It is considered safe for all ages and fitness levels. Plus, you do not need any equipment to do Tai Chi. Just a little free time and a good teacher.
Here are some tips to excel at Tai Chi classes:

• Dress comfortably
• Independently appraise your progress monthly
• Give yourself time to get familiar with the class and movements
• Talk to your instructor -feedback from a good teacher is invaluable.

Conclusion
Mental and physical health can be improved with Tai Chi. There is no need to suffer in silence.
To struggle is to be human. There is no shame in reaching out for help. Any exercise is good, and if, like Tai Chi 24, it’s coupled with becoming part of a community, this can really help one stay motivated and progress.