Tai Chi Chuan
Tai chi outperforms physiotherapy in preventing falls – Journal of Chinese Medicine, Feb 2012
Tai chi has a better impact on preventing falls in the elderly than conventional physiotherapy, perhaps because it leads to an increased sense of self-efficacy in practitioners. A Canadian team randomised 152 older adults to either supervised tai chi or usual physiotherapy. While both exercise programs significantly improved fall-related outcomes, only the tai chi intervention decreased the incidence of falls. Comparing clinical variables related to falls (e.g. balance, gait and fear of falling), both groups generally followed the same pattern, showing a significant improvement at the end of the intervention period . Self-efficacy, however, was found to significantly improve only with the tai chi intervention. (The effect of supervised Tai Chi intervention compared to a physiotherapy program on fall-related finical outcomes: a randomized clinical trial. Disabil Rehabil. 2012;34(3):196-201).
Tai chi better than usual care for low back pain – Journal of Chinese Medicine, Feb 2012
The first pragmatic randomised controlled trial of tai chi for people with low back pain has shown that it can improve pain and disability outcomes in this population. Australian researchers randomised 160 volunteers with persistent non-specific low back pain to either tai chi or a wait-list control group, who continued with their usual health care. The tai chi intervention consisted of 18 forty-minute group sessions over a 10-week period delivered by a qualified instructor. Tai chi was found to reduce the bothersomeness of back symptoms by 1.7 points and pain intensity by 1.3 points (on a 10-point scale). It was also found to improve self-reported disability by 2.6 points on a 24-point scale. (Tai chi exercise for treatment of pain and disability in people with persistent low back pain: a randomized controlled trial. Arthritis Care Res (Hoboken). 2011 Nov;63(11):1576-83).
Tai chi increases testosterone and improves prostate symptoms – Journal of Chinese Medicine, Feb 2012
Korean research suggests that tai chi can improve lower urinary tract symptoms (LUTSs), quality of life (QOL) and testosterone levels in patients with benign prostate hypertrophy (BPH). Fifty-six elderly patients with BPH were randomised to either 12 weeks of tai chi group or a control group. After 12 weeks of treatment, the tai chi group showed significant improvement in LUTS (34%) and QOL (24%), compared with baseline. In addition, the results showed a significant effect of tai chi on testosterone levels, but no significant effect on insulin or glucose. (Tai chi for lower urinary tract symptoms and quality of life in elderly patients with benign prostate hypertrophy: a randomized controlled trial. Evid Based Complement Alternat Med. 2012;2012:624692. Epub 2011 Oct 3).
Tai chi reduces inflammation – Journal of Chinese Medicine, Feb 2012
Practising tai chi can lead to a reduction in levels of inflammatory markers in the blood of older adults. American researchers randomised 83 healthy older adults to 16 weeks of either tai chi chih (TCC) or health education (HE). In subjects who showed elevated circulating levels of the inflammatory marker interleukin 6 (IL-6) at baseline, TCC was able to reduce IL-6 to levels comparable with the lowest baseline measurements. Decreases in depressive symptoms in the two groups were found to correlate with decreases in IL-6. (Mitigating Cellular Inflammation in Older Adults: A Randomized Controlled Trial of Tai Chi Chih. Am J Geriatr Psychiatry. 2011 Sep 19. [Epub ahead of print]).
Voluntary control over autonomic processes via tai chi and meditation – Journal of Chinese Medicine, Oct 2011
Physiological responses normally associated with involuntary autonomic thermoregulation can be voluntarily activated during a tai chi exercise. An experienced tai chi practitioner was asked to focus energy into, and then withdraw energy from the hands while being monitored using infrared-thermography (IR), thermocoupled thermometers and laser Doppler flowmetry. Trials consisted of three focus periods and one withdrawal period, each followed by a rest period. Substantial increases in local palmar and face surface temperatures were observed with IR during focus periods and substantial decreases were observed during the withdrawal period. Fingertip surface baseline temperatures were 31.1°C for one trial, increased by 1.8°C during the focus period, and then decreased by 4.9°C during the withdrawal period. A twofold increase in blood flow through fingertip regions paralleled changes in fingertip surface temperatures during focus periods. The American authors conclude that the changes in regional blood flow and surface temperature appear to be volitional activations of known skin vasomotor mechanisms which are not normally under voluntary control. (Physiologic correlates of t’ ai chi chuan. J Altern Complement Med. 2011 Jan;17(1):77-81).
Tai chi improves post-menopausal health – Journal of Chinese Medicine, Oct 2011
Taking part in a 12-week tai chi programme has multiple health benefits for post-menopausal women, particularly for those suffering from age-related loss of muscle strength. A Canadian team recruited 62 postmenopausal women and categorised them as dynapenic (suffering from age-related loss of muscle strength) or non-dynapenic. After 12 weeks of tai chi training, dynapenic women showed a significant decrease in body weight, fat mass percentage and skeletal muscle mass, whereas handgrip strength, functional capacity test scores and general health perception significantly increased. In non-dynapenic women, there was a significant decrease in waist circumference and a significant increase in chair-stand test and one-leg stance test scores. In addition, significantly lower systolic and diastolic blood pressures were observed in both groups after the intervention. Dynapenic women showed a more pronounced general health perception increase compared with non-dynapenic individials. (Effects of tai chi training in dynapenic and nondynapenic postmenopausal women. Menopause. 2011 Sep; 18(9):974-979).
Tai chi beneficial in heart failure – Journal of Chinese Medicine, Oct 2011
Tai chi exercise has measurable benefits for patients with chronic systolic heart failure (HF). In a multi-centre RCT, American researchers randomised 100 outpatients with HF to a group-based 12-week tai chi exercise program or time-matched education. At completion of the study, there were no significant differences in change in six-minute walk distance and peak oxygen uptake when comparing tai chi and control groups; however, patients in the tai chi group showed greater improvements in quality of life. Improvements with tai chi were also seen in exercise self-efficacy and mood. (Tai chi exercise in patients with chronic heart failure: a randomized clinical trial. Arch Intern Med. 2011 Apr 25;171(8):750-7).
Tai chi and green tea benefit women’s bone health – Journal of Chinese Medicine, June 2011
A study by an American research team has demonstrated that tai chi exercise (TC) and supplementation with green tea polyphenols (GTP) can benefit bone remodeling and muscle strength in postmenopausal women by reducing oxidative stress damage. One hundred and seventy-one postmenopausal women with osteopaenia (low bone mineral density) were divided into four groups: placebo – placebo pill without TC; GTP (500 mg / day) without TC; placebo pill plus TC (three times per week); or GTP plus TC. The treatment phase of the study lasted for six months. The results showed that consumption of GTP (at a level equivalent to about four to six cups of steeped green tea daily) and TC independently enhanced markers of bone health. Both GTP and TC were also found to reduce levels of biological markers of oxidative stress, suggesting that they have anti-inflammatory activity. TC participants also reported significant beneficial effects in quality of life in terms of improved emotional and mental health. (Effect of green tea polyphenols and Tai Chi exercise on bone health in postmenopausal women with low bone mass: a 24-week placebo-controlled randomized trial. FASEB Journal. 2011;25:594.3).
Tai chi helps beat depression in the elderly – Journal of Chinese Medicine, June 2011
Combining a weekly tai chi exercise class with standard depression treatment leads to greater improvement in depression symptoms for elderly adults. One hundred and twelve adults aged 60 or older with major depression were treated with the antidepressant escitalopram (Cipralex), for approximately four weeks. From among these participants, 73 who showed only partial improvement continued to receive daily medication and were also randomly assigned to ten weeks of either a tai chi class or a health education class for two hours per week. The researchers found that among those who participated in tai chi, 94% achieved depression scores of less than 10 on the Hamilton Rating Scale for Depression (a score of more than 10 indicates a diagnosis of depression), with 65% achieving remission (a score of six or less). By comparison, among participants who received health education, 77% achieved scores of 10 or less, with 51% achieving remission. Greater improvements in quality of life, memory and cognition, and overall energy were also seen in the tai chi group. (Complementary Use of Tai Chi Chih Augments Escitalopram Treatment of Geriatric Depression: A Randomized Controlled Trial. Am J Geriatr Psychiatry. 2011 Mar 6. [Epub ahead of print]
Tai chi helps with COPD- Journal of Chinese Medicine, Feb 2011
A US pilot study of tai chi for patients with chronic obstructive pulmonary disease (COPD) suggests that it may be an effective treatment. Ten patients with moderate to severe COPD were randomised to 12 weeks of tai chi plus usual care or usual care alone. Tai chi training consisted of a twice-weekly one-hour class, which emphasised gentle movement, relaxation, meditation and breathing techniques. At 12 weeks there was significant improvement in respiratory scores among the tai chi participants compared with the usual-care group (1.4 vs -0.1). The tai chi group also showed non-significant trends toward improvements in six-minute walk distance, depression scores and shortness of breath. There were no significant changes in either group’s peak oxygen uptake. (Tai chi exercise for patients with chronic obstructive pulmonary disease: a pilot study. Respir Care. 2010 Nov;55(11):1475-82).