Pearls of Wisdom

Exercise helps fight fear of falling

Rolf Krojanker was at The Monday Club in Webster Groves, Mo., on a Tuesday evening wearing two hearing aids and a T’ai Chi Ch’uan T-shirt. Those two details might seem unrelated, but they’re not. The American Geriatric Society recently added Tai Chi as a form of exercise to its list of recommendations for older people who run a high risk of falling. Checking for hearing loss has been on that list for awhile now. In its recent updates, the society recommends that physicians review medications that their elderly patients take, and reduce the use of those that increase the risk of falling, such as anti-depressants and sleeping aids. Previously, it suggested reviewing medications if a patient was taking four or more meds. The recommendations are for patients age 65 and older, which is considered geriatric, who run a high risk of falling.

According to the Centers for Disease Control and Prevention, falls are the leading cause of injury deaths among older adults in the United States, and the rate of those deaths has risen by more than 50 per cent over the past decade. In 2002, more than 12,800 people over age 65 died and 1.6 million were treated in emergency departments because of falls. In 2007, more than 18,000 people died after falls; in 2009, more than 2.2 million older people visited emergency departments for nonfatal falls. The CDC estimates that one out of 10 falls among older people results in serious injuries that require hospitalization and that many people spend a year or more recovering in long-term care facilities. Some never go home. Those numbers are expected to continue growing dramatically as baby boomers age.

Dr. Dulce Cruz-Oliver, assistant professor of the department of internal medicine and geriatrics at St. Louis University, said older people who have fallen in the past run a particularly high risk of falling again. “There are many factors that contribute to the increased risk, including changes in posture and gait, medical conditions such as dementia, Parkinson’s disease and stroke, poor eyesight and hearing,” Cruz-Oliver said. Your risk of falling increases when the number of these biological and environment factors increase, she said. Family doctors can determine whether you’re at risk. Cruz-Oliver said the best way to maintain a keen sense of balance is to exercise, and to start it in your 50s before you begin losing it. “If you don’t use it, you lose it,” she said. “Balance is something you should continually train and use.” T’ai Chi has been proved to decrease falls in the elderly. Gait-training, physical therapy and dancing help as well, though fewer studies exist on their effectiveness. “You need to do it one to three times a week for more than 12 weeks to really have an impact on decreasing falls,” she said.

Krojanker, 88, has been taking Tai Chi for 10 years. When asked if he’s ever fallen, he said: “Well, of course. When I took Jiu Jitsu.” That was several years ago, when he was in his 70s. But no, he said, he hasn’t fallen since. “How can people balance their bodies if they don’t know where their balance is?” Krojanker asked. “They need to become better aware of their bodies. In Tai Chi, the waist is the commander of balance, not the head.” Two instructors with the St. Louis T’ai Chi Ch’uan Association led a group of about 20 through the class at The Monday Club. At least half a dozen of the participants appeared to be over age 65. Mike David, one of the Tai Chi instructors, has noticed the number of older people coming to class increase significantly during the past decade. “Baby boomers are coming of age, so to speak, so that might have something to do with it,” said David, 63, of St. Louis. In addition to lowering blood pressure, helping with rheumatoid arthritis, increasing breath efficiency and reducing stress hormones, David said Tai Chi employs small muscles that aren’t often used but help with staying upright. “Also you try to keep your center of attention in your core area, which is where your energy should come from,” he said. Several years ago, David recalls, a woman who had two hip replacements and was walking with a four-prong cane began taking Tai Chi lessons with him. “When she came in I thought, ’Oh boy.’ She said she was really afraid of falling,” he said. “After one month, she threw her cane away. “A fear of falling changes not just the way you move but the way you live,” he said. “Then you gain more weight by being docile and there’s more stress every time you have to move and it multiplies from there.”

Reducing risks for falls

Recommendations by The American Geriatric Society and The British Geriatric Society to help reduce the risk of falling. Exercise: Take part in programs that help improve balance, gait and strength training, such as Tai Chi or physical therapy. Environment: Make changes to reduce your fall risk factors in the home and in daily activities, such as keeping high traffic areas clear of furniture or clutter. Vision: Undergo cataract surgery when needed, though not as an individual approach. Fewer meds: Reduce medications, regardless of the number prescribed, particularly those that affect the brain such as sleeping medications and antidepressants. In 2001 this was only recommended for elderly people who were on at least four medications. Blood pressure: Raise low blood pressure and manage heart rate and rhythm abnormalities. Consuming more salt and water and wearing compression stockings can raise low blood pressure. In extreme cases, doctors can prescribe fludrocortisone to control low blood pressure. Sometimes, doctors can control irregular heartbeats by altering medications.

Home safety

Home safety check list from the Centers for Disease Control and Prevention Avoid slipping: Remove rugs or use double-sided tape or a nonslip backing so to avoid slipping, or remove altogether and attach nonslip rubber treads. Put a nonslip rubber mat or self-stick strips on the floor of bath tub or shower. Tidy up: Always keep objects off the floor and stairs. Cords: Coil or tape cords and wires next to the wall to avoid tripping. Too loose?: Fix loose or uneven steps. If handrails are loose, maybe it’s time to install new ones. Make sure they’re on both sides of the stairs and are as long as the stairs. Lighting: Install an overhead light and light switch at the top and bottom of the stairs. Place a lamp close to the bed so that it’s easy to reach. Consider using a night-light so you can see when you’re walking to the bathroom in the dark. Some night lights go on automatically when it’s dark. Sightlines: Paint a contrasting color on the top edge of all steps so you can see them better. Stepping up: If you must use a step stool, get one with a bar to hold on to. Never use a chair. Getting up: Install grab bars inside the tub and next to the toilet if you need help getting up or out of them.

By Cynthia Billhartz Gregorian, St. Louis Post-Dispatch Read the original here.

Tweet

Read the original article here

Visit the Baltimore Sun on the internet at www.baltimoresun.com

By JANE E. BRODY
New York Times
September 27, 2010

The graceful, dancelike progression of meditative poses called tai chi originated in ancient China as a martial art, but the exercise is best known in modern times as a route to reduced stress and enhanced health. After reviewing existing scientific evidence for its potential health benefits, I’ve concluded that the proper question to ask yourself may not be why you should practice tai chi, but why not.

Tai Chi is a low-impact activity suitable for people of all ages and most states of health, even those who “hate” exercise or have long been sedentary. It is a gentle, calming exercise — some call it meditation in motion — that involves deep breathing but no sweat or breathlessness.

It places minimal stress on joints and muscles and thus is far less likely than other forms of exercise to cause muscle soreness or injury. It requires no special equipment or clothing and can be practiced almost anywhere at any time, alone or with others.

Once the proper technique is learned from a qualified instructor, continuing to practice it need not cost another cent.

The many small studies of tai chi have found health benefits ranging from better balance and prevention of falls to reduced blood pressure, relief of pain and improved immunity.

The latest and perhaps best designed study was conducted among patients with debilitating fibromyalgia, a complex and poorly understood pain syndrome.

Dr. Chenchen Wang and colleagues at Tufts Medical Center in Boston reported in August in The New England Journal of Medicine that tai chi reduced pain and fatigue and improved the patients’ ability to move, function physically and sleep. The benefits persisted long after the 12 weeks of tai chi sessions ended.

The study was financed primarily by the National Center for Complementary and Alternative Medicine, a division of the National Institutes of Health. To be sure, documenting tai chi’s purported health benefits is a challenge. As an editorial in the journal noted, it is virtually impossible to design an ideal study of tai chi. There is no “fake” version that could serve as a proper control to be tested against the real thing. Thus, researchers have to rely on less-than-perfect comparison groups. In the fibromyalgia study, for example, the control group was given stretching exercises and wellness education.

And unlike evaluations of drugs, tai chi studies cannot be double-blinded such that neither patients nor researchers know which group is receiving which treatment. Those guided by a tai chi master would undoubtedly know who they are and could be influenced by the teacher’s enthusiasm for the practice.

Still, scientists have come to better understand and appreciate the mind-body connection, which for too long was dismissed as nothing more than a placebo effect, and most doctors are now more willing to accept the possibility that stress-reducing activities can have a profound effect on health.

A Stress Reducer

There is no question that tai chi can reduce stress. As the study authors described it, tai chi “combines meditation with slow, gentle, graceful movements, as well as deep breathing and relaxation to move vital energy (called qi by the Chinese) throughout the body.”

If nothing else, this kind of relaxing activity can lower blood pressure and heart rate, improve cardiovascular fitness and enhance mood. For example, a review in 2008 found that tai chi lowered blood pressure in 22 of 26 published studies.

Thus, it can be a useful aid in treating heart disease, high blood pressure and depression, conditions common among older people who may be unable to benefit from more physically demanding exercise.

Regular practitioners of tai chi report that they sleep better, feel healthier and experience less pain and stiffness, though it cannot be said for certain that tai chi alone is responsible for such benefits.

Yet as Dr. Wang and co-authors noted in an earlier report that analyzed the literature on tai chi and health, a majority of studies have been small and poorly controlled, if they were controlled at all. Therefore, the tai chi practitioners could have been healthier to begin with or could have practiced other health-enhancing habits.

Perhaps the best-documented benefit of tai chi, and one that is easiest to appreciate, is its ability to improve balance and reduce the risk of falls, even in people in their 80s and 90s. The moves are done in a smooth, continuous fashion, as weight is shifted from one leg to the other and arms are moved rhythmically. This can improve muscle strength and flexibility, and enable the muscles in the legs and hips to function in a more coordinated and balanced manner. Thus, practitioners become more stable and sure-footed.

Another benefit, again especially important to older adults, is the apparent ability of tai chi to improve immune function. In a 2007 study also financed by the Complementary and Alternative Medicine center, those who practiced tai chi had a better response to the varicella zoster vaccine that can help prevent shingles.

Talk to a Doctor First

Tai chi is not a substitute for professional medical care, but rather an adjunct to such care and a way to keep debility at bay. As with other forms of alternative medicine, it is best to consult your physician before signing up for instruction.

This is especially important if you are a pregnant woman or have serious physical limitations, joint problems, back pain or advanced osteoporosis. While such conditions do not preclude practicing tai chi, you may have to modify or avoid certain positions.

Although tai chi is a gentle exercise, one can get carried away. Overdoing any activity, including tai chi, can result in sore or sprained muscles. On its Web site, the Complementary and Alternative Medicine center notes that “tai chi instructors often recommend that you do not practice tai chi right after a meal, or when you are very tired, or if you have an active infection.”

Also important is assurance that your instructor is well qualified. Instructors do not have to be licensed, and the practice is not regulated by any governmental authority. There are many styles of tai chi — the yang style is most commonly practiced in Western countries — and there are no established training standards.

Traditionally, would-be instructors learn from a master teacher. Before choosing an instructor, you’d be wise to inquire about the person’s training and experience.

Learning tai chi from a qualified instructor is critical. The Complementary and Alternative Medicine center cautions that trying to learn it from a book or video is no guarantee that you will be able to perform the moves safely and correctly. Reliable sources of instructors include Y.M.C.A.’s and Y.W.C.A.’s, and well-run commercial gyms.

Finally, attending a few sessions or even a 12-week course in Tai Chi is not enough to guarantee lasting health benefits. As with any other form of exercise, tai chi must be practiced regularly and indefinitely to maintain its value.

Read the original New York Times article about Tai Chi here.

As a fitness tool, tai chi packs a wallop

The sight of someone standing alone on a beach or a patch of grass performing what looks like slow-motion kung fu has become a familiar one in recent years as the health-conscious public has come to discover an ancient Chinese secret. All over San Diego County, the martial arts have gone mainstream, thanks to the widely popular tai chi chuan.

“Tai chi is (one of) the oldest forms of martial arts, dating back 1,500 years,” says Ben Stanley, Sifu – or lead instructor – at White Dragon Martial Arts Schools, “but its benefits have withstood the test of time.”

Rich Nye (center) led a tai chi chuan class at the White Dragon Martial Arts School in Clairemont. Tai chi, one of the oldest forms of martial arts, dates back 1,500 years.

Practiced in a slow, controlled manner, tai chi may appear more relaxing than invigorating, but its appearance easily can be deceiving.

“An hour of tai chi three to four days per week is a great amount of exercise,” Stanley adds. “It is a good, mild form of cardio that puts your heart rate in the best range to burn fat and lose weight.”

It may seem mild, but when it comes down to it, tai chi is a martial art that can still pack a powerful punch.

“Tai chi is slow and relaxed, but for self-defense, it is sped up,” Stanley says. “Each of the movements has real-world applications in combat, based on the principle that ‘one technique beats many.’ You never fight force against force, but you use principles to maximize your power. That’s tai chi in a nutshell.”

EXERCISE YOUR OPTIONS  JUNE 6, 2006

– CHRISTINA ORLOVSKY

WHAT TO EXPECT: Students of varying ages, from young children to senior citizens, and a range of skill levels. White Dragon ranks tai chi students in a belt system similar to kung fu or karate, and tailors classes and private lessons to rank and experience level. Private lessons include instruction on formalities, stances, rules and history, while group classes give students the opportunity to practice “push hands,” or the tai chi form of sparring. Students also can expect an atmosphere of respect: Students and instructors bow to one another in salutation.

WHAT IT BENEFITS: The list of body and mind benefits is almost endless for this ancient sport. Sifu Stanley explains that tai chi is a way of improving health and longevity, as well as practicing self-defense, because, as he relays, “It’s bad for your health to let someone punch you in the nose!” Tai chi has been found to relieve stress and stress-related illness, reduce blood pressure and stimulate the immune system. It can also improve circulation, flexibility and mobility, making it popular with the baby boomer set. It has even been suggested that the athletic art’s complex patterns can stimulate mind function for elderly adults experiencing dementia.

WHAT IT COSTS: White Dragon invites first-timers to take a free one-on-one introductory lesson by registering through the Web site. Class packages vary, but include private lessons as well as unlimited group classes six days a week. Outdoor classes are also offered, and tournaments are held throughout the year.

Read the original article at Sign On San Diego by the San Diego Union Tribune www.signonsandiego.com

Training for Life September 1988

By Grandmaster Doc Fai Wong

It’s long, straight, sharp on both sides, and exclusively Chinese. You won’t find any other country’s martial art using a straight bladed sword that draws its energy primarily from wrist action and flexibility.

Chinese call it “Gim” in Cantonese and “Jian” in Mandarin. It’s a far different weapon than the more popular broadsword. Unlike the brute force broadsword, fighting Gim techniques are practically unknown today. Most people learn only fancy performing techniques that turn the weapon into a blur of flashy figure-eight circles and ground-hugging stationary postures. However, in traditional Chinese martial arts the Gim was an advanced weapon that required top-notch teachers and years of correct practice before it became an effective fighting tool.

In the days when combat with a straight sword was practiced, most students had over ten years of martial art training before they were exposed to the Gim. The average student learned only broadsword and staff techniques. Those two, one long and the other short, were Chinese martial art’s major weapons. Occasionally, different implements found their way into a fighter’s arsenal because they were more convenient than swords or staffs. Horse bench, fan, smoking pipe, and hoe were all routinely pressed into service as kung fu weapons, using basic techniques from those popular long and short weapons - the staff and the broadsword.

Even in those times, those who routinely carried straight swords were high-ranking military officials who used the weapon for punctuating command or military ceremonies and Confucian scholars, who practiced intricate sword forms for daily exercise. During the height of Chinese Confucianism, all Confucian scholars wore Gims as decorations and signs of their scholarly office, not for self defense. Those scholars and officers gave rise to the Gim being strictly a gentleman’s weapon. The real swordsmen of ancient China were Taoist Priests of Wu-Dang Mountain. They practiced straight sword-fighting techniques as part of their daily martial art training.

A famous Taoist priest-fighter named Lu Dong Bin made the sword popular among other Taoist martial artist. His trademark was the way he carried the weapon – on his back over his right shoulder, where it was easy to pull from its scabbard. He was so famous that all later-day Taoist Priests wore their swords the same way.

Buddhist monks favored the Chinese broadsword, calling it the “precept knife”. They made personal vows that if they broke any Buddhist Priest or vows, they would cut off a limb with their broadsword. Shaolin monks practiced broadsword form for exercise. Their daily broadsword practice made them experts with the broadsword.

What were the Gim techniques that distinguished the difference between combat and dance?

First, understand that the Chinese straight sword was fragile, lightweight weapon. It isn’t strong enough for contact against the much sturdier broad sword. However, the Gim has two cutting edges, one on each side of the blade. Those two cutting surfaces give it the versatility of slicing left and right, as well as poking straight.

Fighting Gim experts took advantage of the two-edge blade by using only three-to-four inches near the tip for cutting. That’s the only truly sharp area, besides the tip itself, of an authentic Gim. The rest of the blade was kept dull and slightly thicker for any emergency blocking techniques. I say “emergency”, because sword technicians did not want to use their weapon for blocking. The sword is thin and long and not very strong. Speedy dodging actions and small circles angular cuts aimed at the enemy’s wrist better suited its size and shape.

Wu-Dang sword experts taught special basic training techniques that trained Gim students to put their force out into the last three inches of the blade. These were waist and wrist loosing exercises, similar to Western fencing. Some, still taught today, include a variety of movements. The tip of the sword is circled clockwise or counter-clockwise. The blade’s tip is snapped up and down. The cutting section slices from side to side. These basics are done thousands of times in front of a knowledgeable teacher who will direct the student along the right path. Of course they also had a special way to hold the sword. It wasn’t a five-finger grab.

True Wu-Dang swordsman used only three fingers, the thumb and two center fingers. The three-finger grip gave them more wrist and hand flexibility for the small slices and pokes that characterize straight-sword techniques. The index finger was pointed forward, guiding the blade along its path to the target.

The unused hand was called the “sword finger” hand. Its first two fingers formed a miniature sword, which was used to help balance the uneven weight of the other hand. Pressure point strikes also were made with the free hand.

Among China’s best-known teachers in recent history are General Lee Jing-Lin and Guo Chi-Feng, both members of the fabled seven swordsmen of China. Of the seven, they are the only ones known to have living students. The famous seven were trained by a Taoist priest called Fung Tao-Zi, who was said to have been 100 years old when he taught the techniques.

My own teacher, Woo Van-Cheuk, now 84 years old, was a disciple of both General Lee and Guo. To the best of my knowledge, Woo Van-Cheuk is the lone remaining student outside China.

Training for Life

by Grandmaster Doc Fai Wong

Guess what?  Everybody’s getting older.  So far no one’s invented a fountain of youth or elixir of life.  We all have to realize age is steadily creeping up on us.  When you reach 40, your tendons and ligaments start losing their elasticity.  With this comes an increased risk of strained muscles and tendons.  Your stamina and speed are less than a 20 year old’s, and you’ll probably tire a lot quicker.

For those who are overweight, out of shape and have high blood pressure, you’re running a serious risk when you practice martial arts based on hard active force.  The risk is of shortening your life by putting undue strain on your heart and blood vessels each time you work out using hard, forceful power.

As a student you must work out to learn your marital art.  However, once you complete your learning and become a teacher or master, what do you do?  To keep in shape, most martial artists do stretching exercises.  Some do push ups and sit ups.  Most workout with kata or forms.  While some people over 40 can still practice hard, forceful kata , many tire easily and develop physical problems with elbows, knees or muscles.  At that age many have high blood pressure and stressful everyday lives.  If they don’t know how to take care of themselves, their martial arts practice will shorten their lives.

If you’re reaching middle age, you do have a choice.  If you are a beginner in martial arts, you can take up a softer, more internal style such as tai chi.  If you’ve been training for awhile and are noticing yourself slowing down or feeling easily fatigued, you can modify your training with the addition of a softer style.

Why is it bad for older martial artists to practice nothing but hard styles?  Most so called hard styles are based on tense, stiff muscle action.  When you do nothing but tense, stiff muscular workouts, your muscles and tendons quickly lose their elasticity, making it easier to injure yourself.  That type of workout is bad for people with high blood pressure.  Tense muscles slow the circulation and prohibit normal relaxed breathing.  There are multitudes of health problems that face an aging person who constantly emits tense force.  Tai chi or chi kung (qigong) are both good supplements to the aging martial artist’s workout.  They’ll help you understand relaxation.

How can you tell if your style uses too much tense force for the over 40 person?  First, your shoulders should be down and relaxed when you punch.  If they are raised, you’re too tense.  Next, your chest should not stick out.  When your chest sticks out, your chest muscles are tight, restricting your breathing and lung capacity.  Third, all kicks and punches should be smooth and flowing.  Broken, jerky movements are bad for aging joints.  Finally, when you strike, your upper body muscles should stay loose and relaxed, rather than firm or tense.

For you beginners who decide to join the nearest tai chi class on your block, be aware of one thing:
Not every tai chi instructor is teaching a martial art.  Over 90 percent of tai chi teachers don’t know the martial art applications of what they teach.  Even if you just want tai chi for health, you’ll still need a teacher who knows the martial art aspect of tai chi.  If your instructor doesn’t understand tai chi the martial art, it’s just a slow dance, and is no different from doing a hard style kata slowly and without intention.

Focus and intention, along with the right timing and balance are essentials for any martial art, including tai chi.  Learn from a tai chi instructor who comes from authentic martial art lineage and background.  Then you’ll get a good, safe workout along with self-defense training.

For those at an advanced level in most kung fu, karate, and other martial art styles, keep doing your martial art.  However, when you practice, relax and slow your speed so your heart doesn’t work too hard.  Don’t put too much emphasis on high kicks and low stances.  When you release power, use intention instead of raw force.  Use your mind to put forth plenty of power.  Keep your body relaxed before the moment of impact, adding power at the last instant.  Your form or kata then becomes slower, between the power sections.  But when you need power, it will still be there.

Dynamic tension exercises are not good for those over 40.  Keep your breathing even.  Don’t do techniques that require you to hold your breath too long.  Of  course, it doesn’t hurt for those in the advanced category to add some tai chi or comparable internal martial art to your daily workouts.

Learn more about the benefits of internal martial arts, click here: whitedragonmartialarts.com

A 2004 study of middle agers showed that participants in a martial arts program showed an overall higher level of fitness than those who were sedentary.  The study conducted by the New York Institute of Technology measured the effects of a martial arts program on eighteen volunteers aged 40-60.  The group made up of 14 men and 4 women had an average age of 47 years.  Nine of the participants were actively engaged in a martial arts program while the other nine remained sedentary.

After a one day battery of tests the study found that body composition (body fat %) was 18.9% for the martial arts group and 30.8% for the sedentary group.  The martial arts group was able to balance for 61.8 seconds compared to 26.2 seconds for the sedentary.  The average number of push ups performed was 47 vs 19, and the number of sit ups was 66 vs 37.  The participants also had flexibility and leg strength measured and you guessed it, the martial arts group showed higher levels of flexibility and quadriceps strength.  Perhaps the biggest difference showed that the martial arts group had a 25% higher level of aerobic capacity.

The study concluded that there were significant differences in between the two groups on all of the physical fitness tests.  The martial arts group showed better strength, flexibility, balance and aerobic capacity.  The martial arts group also had a significantly lower body fat %.  However, the study did not point out how long the participants were engaged in their martial arts program or whether diet was a consideration.

Martial arts is an excellent form of physical exercise for adults and can be a great alternative to a gym membership or expensive home equipment.  The combination of physical and mental exercise creates a perfect method of training for the baby boomer set.  Studies have shown that martial arts is not only a way to improve overall fitness levels, but it can be an effective way of maintaining cognitive function and memory as well.

White Dragon Martial Arts, Train Hard-Live Better!

THE BIOMECHANICS OF THE MEASURED, FLOWING MOVEMENTS OF TAI CHI DEMONSTRATE THAT SLOWER SPEEDS LEAD TO GREATER MUSCLE ACTIVATION IN THE LOWER BODY.

by Yun Shi | August 27, 2009

If you’re familiar with exercise, you know that speed is an important factor to control. For common exercises like running and weight lifting, volumes of research has shown that it’s generally necessary to move faster for a more intense cardio workout and to make measured, controlled movements for building muscles. Other workouts, like mind-body exercises (e.g., yoga and tai chi), are somewhat harder to pin down. They aren’t cardio exercises, nor are they strictly muscle building.

The slow, flowing movements of mind-body exercises have been around for centuries, and they have been shown to help people develop balance, flexibility, and muscle function. Consequently, they’ve been increasing in popularity, both for physical therapy and personal enjoyment. While these exercises are widely practiced around the world, the biomechanical basis for their effects is not well known. To gain further insight, Ge Wu and Xiaolin Ren, biomedical engineers from the University of Vermont, chose to study how the unhurried steps of tai chi benefit its practitioners.

Experienced tai chi instructors like Ben Stanley and Leslie Edwards often remind their students that slower is better. Stanley says that “it’s about breathing and being attuned to the muscles as you’re moving. It’s important not to rush it, or you could miss the full benefits of the exercise.” In fact, Edwards pointed out that “the slower you go, the harder it is, and you definitely feel it in your legs.”

Tai chi can certainly be a test of patience for the inexperienced, as it is normally performed about 10 times slower than an average walk (2 mph), but it has a similar intensity to a moderate aerobic workout. Much of its direct benefits have been reported in the legs. To determine if and how the deliberate, gradual transitions in tai chi were responsible for these benefits, Wu and Ren employed a combination of biomechanical force plates, a camera-based motion analysis system, and EMG (electromyography) electrodes.

The 12 subjects, grouped as young (22-34 years) and old (64-80 years), performed a fundamental tai chi movement, “part wild horse’s mane,” at various speeds. Besides marking the participant’s motion from shoulder to toe, Wu and Ren measured the duration and magnitude of activation for six muscles that are key to ankle, knee, and hip mobility.

They found, as expected, that the duration of muscle activation was longer during slower motions in all six muscles. The effect was most significant for the rectus femoris (one of the quadriceps muscles) and semitendinosus (one of the hamstrings). When the participants sped up, these muscles lost this activation duration, while two muscles, the soleus (part of the calf) and semitendinosus, showed an increased activation. Thus, speeding up created an overall loss in muscle activation.

Age was also a factor in muscle activation. At slower speeds, younger subjects showed more muscle activation than older participants. This could be the result of older practitioners having a more limited range of movement. Stanley has often observed that it’s “difficult for older people to really sink down and fully extend in some of the postures compared to younger students,” but he has “seen posture, balance, and overall well being improve through time.”

Overall, Wu and Ren observed that speed had a greater impact on lower body muscles than other factors, like age or depth of movement. Their work demonstrate that slow, controlled movements can activate muscles more than rapid motion. The approach can also be used to study additional movements in tai chi and other exercises like yoga—a thorough understanding of exercise biomechanics should allow people to make more informed choices about what activities to pursue.