Tag Archives: seated tai chi

The Deeper Benefits of Tai Chi: Beyond Cognitive Improvement in Aging

Dementia and Alzheimer’s disease are commonly associated with cognitive decline in older adults.

A systematic literature review conducted by Alex Pysklywec, et al in 2020, titled “The effectiveness of Tai Chi for short-term cognitive function improvement in the early stages of dementia in the elderly,” examined the potential benefits of Tai Chi for individuals in the early stages of dementia. Published in the Dove Press Journal: Clinical Interventions in Aging, the review concluded that regular practice of Tai Chi could support and potentially slow the progression of cognitive decline.

Cognitive Improvement Areas

The review highlighted several specific cognitive areas positively impacted by Tai Chi, including:

  • Global cognitive functions: Overall mental capabilities and performance.
  • Visuospatial skills: The ability to process and interpret visual information about where objects are in space.
  • Semantic memory: The aspect of memory involving the meaning of words and concepts.
  • Verbal learning/memory: The ability to remember and recall verbal information.
  • Self-perception of memory: How individuals perceive their memory capabilities.

These findings suggest that Tai Chi can be an effective non-pharmacological intervention for improving short-term cognitive function in elderly individuals experiencing early dementia.

Our Experience with Tai Chi

As Tai Chi enthusiasts and educators for over thirty years, our instructors have discoveries on the inside, that is as a practicing Tai Chi’er, is that Tai Chi goes deeper than this description. The students who have been practicing with the club for over a decade also have discovered these benefits.

The practice of Tai Chi encompasses a holistic approach to health and well-being, impacting various aspects of physical, mental, and emotional health. Here are some deeper insights into the benefits of Tai Chi that you might appreciate:

Physical Benefits

  1. Improved Balance and Coordination: Tai Chi involves slow, deliberate movements that enhance balance and coordination, reducing the risk of falls in the elderly.
  2. Increased Flexibility and Strength: Regular practice helps improve muscle strength, flexibility, and overall physical endurance.
  3. Cardiovascular Health: Tai Chi can improve cardiovascular fitness, promoting better heart health and circulation.
  4. Pain Management: Tai Chi has been shown to alleviate chronic pain conditions, such as arthritis, through gentle, low-impact movements.

Mental and Emotional Benefits

  1. Stress Reduction: The meditative aspects of Tai Chi promote relaxation and reduce stress levels, contributing to better mental health.
  2. Enhanced Mindfulness: Practicing Tai Chi encourages a state of mindfulness, fostering a greater awareness of the present moment and enhancing mental clarity.
  3. Emotional Balance: Tai Chi helps in regulating emotions, promoting a sense of inner peace and emotional stability.

Spiritual and Holistic Benefits

  1. Energy Flow (Qi): Tai Chi is rooted in traditional Chinese medicine principles, focusing on the flow of Qi (life energy) through the body. Practitioners often report a heightened sense of energy and vitality.
  2. Mind-Body Connection: The practice emphasizes the connection between the mind and body, leading to a deeper understanding and integration of one’s physical and mental states.
  3. Community and Social Interaction: Group practice fosters a sense of community and social support, which is beneficial for overall well-being.

Personal Insights

As someone deeply immersed in the practice, you might have personal insights that go beyond these general benefits. These could include:

  • Personal Growth: The discipline and dedication required for Tai Chi practice can lead to significant personal growth and self-discovery.
  • Inner Peace: Many long-term practitioners report a profound sense of inner peace and contentment that permeates their daily lives.
  • Life Philosophy: Tai Chi often becomes more than just a physical exercise; it evolves into a guiding philosophy for living a balanced and harmonious life.

In summary, while scientific research provides valuable insights into the cognitive benefits of Tai Chi, the practice’s full spectrum of benefits is best appreciated through personal experience and long-term dedication. Our extensive experience as a Tai Chi educators allows us to understand and convey these deeper dimensions to our students, enriching their practice and overall well-being.

How can you become involved?

At the Wine Country Tai Chi Society we are involved in many different program opportunities. Throughout the year we have full year, sessional, online, and thorough resources. Here is how you can get started…

  1. Resources: YouTube houses hundred of videos to support a daily Tai Chi practice. The Tai Chi Wellness playlist has explanations, background, single exercises, and sequences that you can explore. The Seated Form is highlighted to provide a simple and powerful way for you to discover more about how your body functions, and to repattern postural and muscle patterns that have developed over the years but may not serve well in function and support for wellbeing. This series can be life changing for pain relief, strength and flexibility changes.
  2. Wine Country Tai Chi Society offers several classes year round in West Kelowna, BC. Check out our full program list, and when new beginners can join in.
  3. Online is offered through our partners at the Greenwell Center for Holistic Health. Please ask us more if you would like the link to join in.
woman doing tai chi in water and sand

Support your Wellness Plan

Don’t wait until you experience the signs of aging to do something. Become your own health advocate and build your wellness plan with support from the Wine Country Tai Chi Society.

Sitting tall

Do you have trouble with restless legs that keep you up at night? Sore knees that challenge your balance when you bend to sit or rise to stand? Feeling a little overwhelmed with the holidays?

Seated Tai Chi – a true gift for learning about the signals you receive from your body about the stress it is experiencing and the joy it has found.

These are some of the ideas we explored with our Seated Tai Chi workshop on December 6th.  Our guest instructor, Michelle Greenwell, from Tai Chi Cape Breton, holds a Ph.D. (final) in Complementary and Integrative Health.  Her 30 years of study in Tai Chi and her passion for the benefits of the Seated Form were evident as she shared what our bodies are telling us through our physical signals.

The Seated to Standing Don Yu begins with the movement of the arms in a figure 8 pattern, that massages all the organs, engages the fascia, and expands the body for deeper breathing without any effort.  The second part of the movement engages the feet and legs into a harmony of movement that provides stability, centering, and grounding for ease of rising from a chair.  Lastly, the full rise provides the strength and flexibility of whole-body movement to create a power source for building energy and vitality for the body.  As we explored this unique movement set, exclusive to the seated form repertoire, we were able to identify where we had challenges in movement and how to correct it.

Many people rely on momentum to get up, turning and creating off balance to push with arms on an arm rest, or collapsing the knees together to use the inner thigh muscles to lift the body while the outer leg muscles soften with the angle of the legs.  We realized that our feet, positioned correctly, can guide full power through our knees and hips without pain or strain by our joints. Ease of movement was a quick result.  This set of actions can be helpful for releasing the energy overload that results in restless legs at night. 

Everyone in the group was delighted with the spiral action in the movement, White Stork Spreads Wings, and as we explored the expansion of our arms, we felt the lightness of movement and the ease of breathing that resulted.  In just a few short minutes we had calmed the mind and body, and we were able to re-assess stress in the body to notice more ease of movement, relaxation in the joints, and a calmness that brought us all together. 

It was a remarkable two hours that passed quickly as we played with primary reflexes in the feet.  We discovered that our massaging of the feet during the tai chi movements influences our hips, spine, shoulders, neck, back of skull, eyes, ears, tastebuds, and smell.  Who would have believed feet were so powerful?  We even talked about how emotions were calmed by the feet and their movement patterns.  This awareness through sitting brought a new dynamic to how we sit during the day, with other people, and sitting to energize, rather than sitting to rest.

For those in the group who study the standing form of Tai Chi, this was a realization that time spent sitting and exploring the movement patterns created a completely different learning opportunity, as well as a deeper awareness of the challenges and imbalances in the body.  At the end of the session, we were all empowered and aware of how much we had transformed our bodies in just a short period of time.  We all walked a little lighter, and calmer, out the door, ready for the rest of our day.

Looking for similar results for yourself?  WCTCS is always open to welcoming new students to Tai Chi.  Consider the seated form class on Friday mornings as your best first step into the program.  Your awareness and development of strength and flexibility will be simple, and profound, and begin right from the first class. Email winecountrytaichi@gmail.com for more information or call Yvonne at 778-755-0987 to talk to an instructor.  Start 2023 with your well-being in mind, Tai Chi harnesses your healing potential in minutes.