Tai Chi Great for older adults and…… everyone!

Objectives: Define Tai Chi Compare/contrast Tai Chi to floor exercise class Key points, benefits of Tai Chi  Why this exercise is for anyone..and really good for older adults  Social aspects  Where to find Tai Chi/handout

What is Tai Chi? Ancient Chinese exercise based off martial arts A series of postures and movements, flowing into each other without a pause Movements are gentle, continuous, slow and self paced Over 100 possible movements/positions named for animals or nature

A Comparison of Jazzercise (or similar floor aerobic class) to Tai Chi:

Characteristics of Jazzercise or similar aerobic floor exercise: Quick, jerky, bouncy, repetitive ballistic motions Straight plane motions Single muscle movements Limited positions High impact May require exercise equipment/ dumbbells

Characteristics of Tai Chi: Gentle weight shifting Multi-planar movements Emphasis on regular, steady breathing Focus on bringing energy to the body, releasing it and bringing it back Encourages motor sequence memory skills Technique over strength Any age, gender or fitness level Inexpensive, no special equipment, indoors or outdoors, alone or in a group

“Tai Chi is a series of postures or movements which occur in a slow, graceful manner. Each posture flows into the next without pause ensuring the body is in constant motion….includes rhythmic patterns that are coordinated with breathing to help you achieve a sense of inner calm. The concentration required for Tai Chi forces you to live in the present moment, putting aside distressing thoughts”

Early evidence demonstrates that Tai Chi may help with: Increases strength, balance, flexibility, coordination Improves sleep quality Stress reduction and depression Decreases blood pressure and promote heart function Relieves chronic pain Increases energy, endurance, agility Improves overall feelings of well-being Reduces falls in older adults

The significance of these changes… DECREASED FALL RISK, especially in older adults-

2001 Study conducted by Oregon Research Institute- Reported seniors who took Tai Chi classes 1 hr / 2x weekly have easier time with activities like walking, climbing, bending, lifting eating and dressing, ….than those peers who did not participate

Social Interaction (for older adults) Tai Chi is often done in groups Encourages a community Participants have a commonality and can express themselves here, sometimes finding that they are not a lone

Where can you to find Tai Chi? (see handout) Check with local community fitness centers  Ask about senior discount or punch pass University/Community Colleges fitness centers Senior Centers DVD or U-tube  Find a good, experienced instructor

Questions? …and a demonstration…

References: * Chang J, Pao-Feng T, Beuscher L, et al. The Effect of Tai Chi on Cognition in Elders with Cognitive Impairment. MEDSURG Nursing. March 2011;20 (2): Available from: Academic Search Premier, Ipswich, MA. *Tai Chi for preventing falls in the elderly. Brown Univ. Geriatric Psychopharmacology Update. October 2007;11(10):7-8. Available from Academic Search Premier, Ipswich, MA. *Hao L, Connors M, Grando V Liu H Wedam L, Blake H. Tai Chi intervention for older adults using assisted devices in senior living community: a pilot study. International Journal of Therapy & Rehabilitation. March 2012;19(3): Available from Academic Search Premier, Ipswich, MA. * Mayo Foundation for Medical Education and Research (MFMER). chi/SA00087