TAIJIQUAN FOR HEALTH

Taijiquan is known for increasing flexibility and improving balance. Now, new research suggests that it is more effective than more vigorous aerobic exercise in lowering blood pressure in people with prehypertension.

Prehypertension is blood pressure that is higher than normal, but does not quite reach the level of high blood pressure. It is considered a warning sign of heart disease, and increases the risk of heart attack.

The new findings, published in the journal JAMA Network Open, add to a large body of research pointing to the health benefits of tai chi, a wellness practice that combines slow, gentle movements and postures with mindfulness. It is often referred to as moving meditation.

In the study, Chinese researchers randomly assigned 342 adults with prehypertension to one of two interventions. The average age of the participants was 49.

Around half participated in supervised aerobic exercise, including jogging, stair climbing, brisk walking and cycling. The other half were trained to practice tai chi. Both groups received one-hour sessions four times a week.

At the end of 12 months, participants in the tai chi group saw their blood pressure fall more than those in the aerobics group. What’s more, almost 22% of those who practiced tai chi saw their blood pressure return to within normal limits, compared with almost 16% of those in the aerobics group. Finally, fewer patients in the tai chi group developed hypertension than those in the aerobics group.

Previous research has shown that tai chi is more effective than brisk walking in reducing blood pressure, fasting blood sugar levels and perceived stress in people with hypertension.
What is it about tai chi that helps lower blood pressure? According to Ruth Taylor-Piliae, professor at the University of Arizona College of Nursing, who was not involved in the study, tai chi tends to elicit a response from the parasympathetic nervous system. The parasympathetic nervous system is the network of nerves that relaxes the body after periods of stress or danger.

“Tai chi helps relax the body, and I think it’s this response that helps lower blood pressure,” explains Taylor-Piliae, whose research focuses on how mind-body interventions such as tai chi can benefit older people with cardiovascular disease. “I think it’s the meditative quality of the exercise.”

She notes that a large body of data has now demonstrated the benefits of tai chi on blood pressure. The practice is attractive as a form of exercise because it is low-impact and requires little space or equipment.

“I think the beauty of tai chi is that you don’t need a gym membership or special clothes,” says Taylor-Piliae. “Once you’ve learned tai chi, you can practice it anytime, anywhere, anywhere. Once you’ve learned tai chi, you can practice it anytime, anywhere, anyhow.

Studies have also shown that practising tai chi can help reduce the risk of falls, improve balance and walking speed in the elderly, and reduce depression and anxiety.

Evidence suggests that tai chi may also help protect against cognitive decline and even boost memory. But tai chi needs to be practised regularly to get the most out of it.

“You have to have a sufficient ‘dose’ of tai-chi,” explains Taylor-Piliae. “You can’t just practice it for an hour, once.

In fact, as you know, you have to practice every day.

Scientific study details:
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814872

And it works for mobility and balance too:
https://www.hebrewseniorlife.org/news/new-research-suggests-tai-chi-outperforms-conventional-exercise-improving-mobility-and-balance?