Tai chi is one of the few exercise systems that effectively affects the functioning of the whole body and mind. Properly performed movements have a positive effect on all systems, organs and tissues in the body, and at the same time keep your mental he alth in the best shape. Learn the most important effects of regular tai chi training.

The effect of tai chi training is slow, smooth movements and accompanying them with deep breaths that soothe the mind. They make you think more rationally, your decisions and actions become rational … All exercisers assure you about it.

Tai chi is a set of exercises focused on precision and pace. Characteristic of tai chi are movements - slow and smooth, which do not cause strenuous physical exertion.

This form of exercise has its origin in China and is similar to slow gymnastics. The influence of tai chi on the whole body and mind is not only the claim of those who train regularly and feel the effects on themselves. The effective effect on he alth is confirmed, above all, by research results published by professional research units.

Effects of tai-chi training - physical sphere

  • Strengthening the cardiovascular system

Research on the effects of tai chi on heart he alth was done by Dr. Lan of Taiwan State University. He compared the circulatory capacity of people who trained tai-chi regularly with those who did not. The results showed better cardiovascular he alth in those exercising. When the test was repeated after a longer period, it was found that, despite the passage of time, the group that had exercised before had a better heart condition. Thus, it has been proven that tai chi training slows down the process of deteriorating cardiovascular capacity.

In subsequent studies, Dr. Lan discovered that tai chi is not only an effective prophylaxis, but also a curative therapy. People who had had a heart attack or bypass surgery were examined. It turned out that those who practiced tai-chi while they were recovering recovered their cardiovascular system more quickly. What's especially important about older people is that tai-chi does not strain the joints. Gentle sets of exercises allow you to achieve good cardiovascular fitness without dynamic training, which makes tai chiis an excellent form of physical activity in the elderly.

  • Improve your sense of balance

The effect of regular tai-chi practice can be a significant improvement in the sense of balance. Due to the fact that endurance, strength and balance are practiced while training, the risk of falling is also minimized. This thesis is confirmed by the FICSIT study conducted on a large group of 2,000 people, in whom a reduced risk of falling by nearly 50% was observed. At the same time, the respondents' confidence in their own fitness increased and the fear of falls decreased. This is good news especially for older people who, by training tai-chi, minimize the risk of injuries and injuries that can cause imbalance.

  • Restore proper posture

Exercise affects the condition of the back and spine. The movements increase the flexibility of the muscles and tendons, relax the joints and strengthen the individual muscles. All this results in a correct body silhouette that does not burden the spine. The effect is also the relief of possible back pain and other discomfort associated with bad posture. In addition, the flexibility of the joints and muscles improves the range of motion.

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Tai chi - slow down

Taoists say that the world consists of two elements - yin and yang. Yes, these are the two "fish" or the sign of the Highest Principle. White (yang) symbolizes a man and means macrocosm, black (yin) - woman and microcosm. These two symbols complement each other and make up the world. Good and evil. Balance.

  • A More Effective Immune System

Researchers from the University of California, who conducted a study on a group of people susceptible to developing shingles (elderly people who have had smallpox but not shingles) came to quite surprising conclusions. Half of these people practiced tai-chi for several weeks, half of them did not have any training. After this time, both groups were tested for T lymphocytes responsible for combating herpes zoster viruses. It turned out that the group that exercised had twice as many of these cells and therefore more resistant to the disease.

  • Lowering the blood sugar concentration

People with diabetes enjoy this advantage of tai chi exercises. Tai chi training helps fight type 2 diabetes. To draw these conclusions, a group of researchers from Australia and Taiwan subjected people with diabetes to tai chi exercises. After a dozen or so weeks, it turned out that the blood sugar concentration in the respondents decreased significantly.

  • Restoring the internal balance of the organs

The organism is like a complicated machine. When one element fails, others fail. Tai chi exercises are, above all, a good massage for all internal organs. Smooth and slow movements restore balance and proper functioning of individual organs. Additional support for the work of organs is the free flow of energy in the body, which is ensured by tai chi training.

  • Pain relief

Tai chi training can reduce the feeling of pain. Exercise has been shown to be effective in managing pain. This is evidenced by, inter alia, studies of people suffering from arthrosis. Researchers from the Tufts University School of Medicine in Boston analyzed the well-being of over 200 patients who chose either tai chi training (3 times a week) or other recommended physical exercises as a form of treatment. After three months, it turned out that the consumption of painkillers among people practicing tai chi was lower than among people practicing other sports.

People who practice tai chi are able to free themselves from pain mainly through relaxation. By mastering the right way of breathing, you can achieve a pleasant state and take control of your body and mind. Endorphins are also helpful in minimizing pain - they are mass produced by the body during exercise.

  • Increased body awareness

Tai chi techniques allow you to listen to your body and learn to pay attention to the quiet signals it sends. Such awareness allows you to recognize the natural needs of the body and protect the body against harmful factors that it cannot tolerate.

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- People live very yang now - fast, burdened with problems, stresses. Tai chi teaches you how to slow down this pace - both in the sense of the body and the flow of thoughts. When we manage to keep our balance, as in the Highest Principle - we become happier - promises Bui Ngoc Haia, master of tai chi and martial arts.

Tai chi: look for a needle on the seabed

From the outside, the movements of the exercisers look very smooth and calm. The poetic names of pictures, or sequences of movements, were created over a thousand years ago and are of great importance in remembering. It is easier for everyone to remember how to grab a sparrow by the tail than to take a step back, half a turn to the left … - It's difficult for a layman. Do you know why? Bui Ngoc Hai asks. Because these movements are not "recorded" in the cortex of the brain. The neurons are empty. But by repeating it many times, they will record themselves on the permanent memory tape. And then you do them instinctivelywhile relaxing your mind and body. Like during meditation - he adds. The first sequence consists of 24 pictures, "broken up" into about 200 pictures. It is the alphabet of tai chi. It takes about three months to master them. For more advanced forms, they consist of 42, 48, 88, pictures. Getting to know them is a job for several years.

Effects of tai-chi training - mental sphere

  • Relief of nervous tension

Tai chi is a good way to fight stress. Slow and smooth movements are conducive to meditation - separation from the outside world and everyday problems. Silence and lack of dynamics allow you to calm the mind and regenerate the body.

  • Happy

Tai chi training, like all other activities, causes the body to produce the happiness hormone. Endorphins bring joy and contentment. It also promotes effective relaxation. Close contact with nature during exercise (tai chi is best done outdoors) helps to rebuild sensitivity and makes trainees learn to see and enjoy small things.

  • Open mind

Thanks to meditation during tai chi training, exercises open the mind to knowledge. The movements favor the synchronization of both hemispheres of the brain, which significantly improves mental skills. Thanks to exercises, learning becomes easier, and the efficiency of the brain, e.g. in terms of memory or concentration, improves significantly. The mind, calmed down during training, is also better focused on action, which is manifested, among others, by more creativity.

Effects of tai-chi training in pregnancy

Tai chi practice is safe. Due to the gentle movements accompanied by a meditative state, training poses no he alth risk. It is equally safe for pregnant women, as long as the pregnancy is not in danger and the woman does not have to lie down. If movement is forbidden for he alth reasons, tai chi training is also excluded. However, if you compare tai chi to some other form of activity in terms of safety, it is the closest to a simple walk. So, since a woman is advised to walk during pregnancy, she can also practice tai chi.

The effect of training tai chi during pregnancy is, above all, a better well-being and minimizing burdensome pregnancy ailments. The exercise system has a positive effect on the work of all internal organs that like to remind themselves painfully during pregnancy. Thanks to proper training, i.a. the large intestine, which is responsible for constipation in pregnancy, becomes more flexible, which promotes regular cleansing.

Tai chi also has a beneficial effect on the spine, which during 9 months can be very strained, incl. change of center of gravity. Regular exercise can reduce back pain and strengthen the muscles that support your spine. An extremely important advantage of exercising during pregnancy is the improvement of breathing. As you know, during pregnancy, pressure on the baby often causes breathing problems for the pregnant woman, which is a great discomfort. Strengthening the organs involved in breathing with exercises also improves the well-being of the future mother.

Keeping in good shape during pregnancy also has a huge impact on the childbirth itself and the form after childbirth. An active body during pregnancy copes with the difficulties of childbirth more easily, and the very birth of a child can be faster and less painful for the mother. Conducting tai chi training during pregnancy is also an investment for the future. The effect is a faster recovery after childbirth.

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