Tai chi (pronounced “tie chee”) is a centuries-old Chinese exercise that uses relaxed, flowing movements, as though you were moving your hands and body through water.

Tai chi is popping up in towns across the United States. Community centers and gyms offer classes. You may even see people practicing it in local parks.

Tai Chi Benefits
This ancient practice is being put under the microscope of modern medicine. Studies suggest that tai chi offers several health benefits.

• It reduces falls in older people. Tai chi movements, which are done from a standing position, improve strength, balance, and coordination—all important for preventing falls.
• It may help with joint pain. Some small studies suggest that tai chi, which is considered a weight-bearing exercise, may reduce the pain and stiffness of osteoarthritis.
• Tai chi may improve blood pressure. In a study of 126 people who had recently had a heart attack, doing tai chi once or twice a week lowered systolic blood pressure (the top number of a blood pressure reading) just as much as doing aerobic exercise. Tai chi also lowered diastolic blood pressure (the bottom number).
• It keeps you active. Although tai chi is a low-intensity activity, some studies show that it improves aerobic fitness, or the heart’s capacity for exercise.
• Tai chi strengthens the body’s defenses. Recent research shows that older adults who did tai chi for several weeks developed a much stronger immune system than adults who didn’t do tai chi.
• It’s calming. It’s no surprise that a relaxing activity like tai chi helps reduce stress. But tai chi also helps people get to sleep faster and sleep longer.

Getting Started
Here are some of the basics about tai chi that can help you get moving.

• Find an expert. It’s best to learn tai chi from a teacher, rather than a book or video, so that you learn the movements correctly.
• Try it alone or with a group. Tai chi is fun to do in a group, but once you learn it, you can also practice tai chi on your own.
• Ask your doctor first. Although tai chi is safe for most people, check with your doctor if you have any concerns.

Get Moving with More Fitness Tips
Besides tai chi, you can also get fit with yoga, water exercise, and more. Visit www.paramounthealthcare.com and click on “Better Health for Life,” “Wellness,” “Fitness,” and then “Older Adults.” Remember to talk with your doctor before you begin a new exercise.