Tai Chi May Improve Balance and Quality of Life

HEALTHY LIVING: EXERCISE     BATCHELLER, LORI J     APRIL/MAY 2019

Tai chi is an ancient Chinese martial art that incorporates breathing, visualization, and specific movements called forms. Some experts say it may be an effective therapeutic tool for people with neurologic disorders.

Several studies have found that tai chi can help with balance, reduce the incidence of falls, and enhance quality of life for people with Parkinson's disease, multiple sclerosis (MS), and stroke. For example, a 2018 review published in the Journal of Rehabilitative Medicine said that tai chi may improve walking in the short term among stroke survivors. And a 2017 analysis published in Parkinsonism and Related Disorders noted a potential benefit of tai chi for improving mobility, depression, and quality of life for people with Parkinson's disease.

Experts agree that additional, more rigorous studies of tai chi are warranted, with larger sample sizes and more standardized protocols regarding length of treatment, style of tai chi, and longer-term follow-up periods.

Gaining Control

Tai chi's emphasis on rhythmic weight-shifting, symmetrical foot-stepping, controlled movements, and coordinated breathing can improve function and lower stress and anxiety levels, says Peter A. Harmer, PhD, MPH, professor of exercise and health science at Willamette University in Salem, OR, who has studied the effects of tai chi on reducing the incidence of falls in older people.

The martial art's focus on meditation, relaxing, and breathing could decrease anxiety and depression, says Danny Bega, MD, assistant professor of neurology at Northwestern University Feinberg School of Medicine in Chicago. Practicing tai chi also may help patients feel more in control of their disorder and improve their overall quality of life, says Dr. Bega, who recommends combining it with a comprehensive treatment program.

Before starting any exercise program, discuss it with your primary care physician or neurologist, Dr. Bega advises. Be sure you understand your abilities and moderate your practice accordingly, he adds. For example, you can do tai chi in a chair or using a chair for support or standing independently-all would help improve your functional ability, Dr. Harmer says.

LinLin Choy, a tai chi instructor who trains teachers at the Oregon Research Institute in Eugene and other locations around the country, recommends the three forms pictured here. "They train you to stand still and quietly in place," she says. "Alternating between motion and stillness is especially useful for helping people with neurologic disorders move voluntarily."

For a video demonstrating each of the forms below by Fuzhong Li, PhD, a research scientist at the Oregon Research Institute who has studied tai chi, visit http://bit.ly/Li-TaiChi . Parting Wild Horse's Mane goes from 1:15 to 2:20, Repulsed Monkey is from 4:43 to 5:24, and Brush Knees is from 5:24 to 6:35.

Form: Parting Wild Horse's Mane

Tai Chi by Keneda

What it teaches: Stepping forward diagonally; learning how to set an intention before shifting your weight; engaging both sides of the body, which may improve stride length.

How it helps: Strengthens the core, boosts control of posture, aids in balance.

Form: Repulsed Monkey

What it teaches: Stepping backward; improving the ability to stop and start comfortably.

How it helps: Reinforces the ability to step backward safely.

Form: Brush Knee

What it teaches: Rotating the body; balancing on a single leg.

How it helps: Supports increased trunk rotation to ease turning and reaching for an object.

Find a Tai Chi Class Near You

Tai chi is best learned in a class where the nuances of breathing and mindful movement are taught. Classes may be offered at community centers, senior centers, health clubs, gyms, and tai chi or martial arts studios.

To find classes for people with multiple sclerosis (MS), contact the local National MS Society chapter or visit http://bit.ly/MS-TaiChi ; for people with Parkinson's, contact your local American Parkinson Disease Association at http://bit.ly/APDA-TaiChi .

Tai Ji Quan: Moving for Better Balance, a program initiated at the Oregon Research Institute in Eugene, offers classes throughout the country with instructors specifically trained in tai chi for fall prevention. Visit http://bit.ly/MBB-TaiJiQuan to see if classes are held in your area.

https://www.brainandlife.org/the-magazine/article/app/15/2/11/tai-chi-may-improve-balance-and-quality-of-life