If you think you are too old to take up martial arts, think again. A study in this month's British Journal of Sports Medicine says that tai chi, an ancient Chinese martial art, can reduce the risk in older people of falling over and improve mental health. It certainly looks relaxing. But does it really work?
What is tai chi?
The American Tai Chi Association says the discipline started as a martial art in the 12th century. The name has been translated to mean a number of things from "supreme ultimate boxing" to "boundless fist". The founder is thought to be a Taoist monk, Chang San-Feng, who noted that the crane and snake were the animals most likely to overcome opponents, and developed exercises that copied their fluidity, flexibility and strength.
When practising tai chi, proponents sink their weight into the ground. There are a number of styles – some have more forceful movements and others are more gentle and fluid. Tai chi, as practised for health, has slow, continuous, small-to-large movements. The weight is moved from one half of the body to the other, and the head and the rest of the body are rotated. You have to control your centre of gravity and breathe through your diaphragm. Your mind should be calm. It's all about core strength, balance and releasing tension. What can't be good about that?
But is it exercise?
It is a low-impact exercise, which means it's good for everyone. It's classed as moderate and benefits can be seen in people who do it twice a week for an hour each time; if you do more, you get more benefits. It is weight-bearing (so helps strengthen bones) and aerobic (so you can fill your lungs with oxygen). It burns calories at around the same rate as brisk walking.
What is it meant to do?
Chinese traditional medicine stresses the importance of energy pathways through the body. Tai chi encourages a smooth circulation of energy, and eliminates any imbalances.
What is the evidence for health benefits?
It is said to improve mental health, helps to reduce falls, relieves the pain and stiffness of arthritis, reduce blood pressure, help Parkinson's disease and improve symptoms from cancer. But there's only research evidence to support the first two.
The most recent study in the BJSM pulled together results from 35 reviews (10 of which had pooled data from multiple studies already) in English, Chinese and Korean databases. They looked at the effects of tai chi on cancer, the general health of older people, osteoporosis, blood pressure, Parkinson's disease, arthritis, type 2 diabetes, fall prevention, balance and psychological wellbeing.
Some studies were flawed. But there were enough good ones to show it prevents falls in older people, by improving balance. There is also good evidence to show that it reduces stress and makes people feel happier. A previous Cochrane review that also added up the results of a number of studies found that it could reduce falls in older people by almost half.
Where can I find out more?
You can find a list of instructors at taichiunion.com
