The results of a controlled trial published in The Journal of the American Geriatric Society found that those who had performed a minimum of 40 minutes of Tai Chi three times a week for 16 weeks had a significantly higher level of immunity to shingles than their non-Tai Chi counterparts. Furthermore, after these initial 16 weeks of the Tai Chi intervention, all participants were then given the shingles vaccination. While each person’s immunity level elevated after receiving the vaccine, those who had been performing Tai Chi had a significantly higher – and immediate – boost in their immunity level indicating that Tai Chi can ward off the disease.
How is this possible? Having watched a Tai Chi class in progress, I question how these slow-flowing movements could possibly add up to any type of immunity booster. Tai Chi is a noncompetitive, self-paced system of gentle physical exercise and stretching. Yet, research from the past several years – most of which has come out of the University of California/Los Angeles (UCLA) – has uncovered empirical evidence that baffles modern science and medicine. While studies of Tai Chi continue, researchers have theorized that the relaxation and meditation coupled with the exercise from Tai Chi enhances T-cell activity by calming the nervous system’s “fight or flight” response, which often interferes with normal functioning of the body’s immune system.
Since a theory is simply a theory and not necessarily fact, I decided to dig deeper into this medical miracle known as Tai Chi by talking with some regular participants. While invading a Tai Chi class mainly of seniors over age 65, I inquired about their personal experiences with the understood promise of improved health. One woman in her mid-70s indicated that she actually gained back an inch of her height that she lost through the aging process. Posture is an important factor in Tai Chi – the main reason behind regaining her vertical stature. Another woman, age 84, revealed she has acquired more physical stamina and mental energy because of her daily Tai Chi routine, an activity she has been doing for the past five years. The meditation and relaxation portion of the art form allows for less stress and more vivacity. Another lady mentioned that she hasn’t used her asthma inhaler since attending the class over the past two years. Tai Chi requires controlled breathing, which has apparently assisted this woman in managing her asthma. A man in the class revealed that he has seen a tremendous improvement in his balance. He no longer feels uncoordinated, and walking longer distances is no longer a Herculean task. The instructor herself has been performing Tai Chi for nearly 13 years and has not suffered a sick day since…not even a cold! That’s 4,745 days without a single sniffle or cough!
Research over the years has revealed that the relaxation element within Tai Chi clears the mind of stress and stressors that explains the higher energy levels, increased physical functioning, and improved mental capacity described by participants. The exercise segment offers improved balance and flexibility while increasing muscle usage as noted by most Tai Chi performers.
With the countless health benefits, Tai Chi should be part of everyone’s routine. So, why isn’t everyone doing it? The class members had a simple answer: “It’s not for everyone.” Mainly, participants are required to unwind and concentrate, which is difficult for many people – young and old – in today’s fast-paced society. Second, there is an element of exercise to Tai Chi. The word ‘exercise’ seemingly scares off scores of people who inadvertently associate it with the “no pain, no gain” concept. While Tai Chi does not subscribe to the “no pain, no gain” model, this particular martial art may be the perfect total body conditioner. Future research is expected to provide even more favorable evidence of health benefits.
In the meantime, for older adults, there is proof that it can reverse the illnesses associated with aging. It very well may be the best ticket to improved health.
Past research has shown the following benefits of Tai Chi:
2. Improves balance, flexibility and muscle strength
3. Reduces falls among older adults
4. Improves sleep quality
5. Lowers blood pressure
6. Improves cardiovascular fitness in older adults
7. Relieves chronic pain
8. Increases energy, endurance and agility
9. Improves overall feelings of well-being
10. Boosts immunity to viral infections such as the common cold and influenza
11. Treats Type II Diabetes
12. Treats heart disease
13. Treats asthma and improving breathing
14. Treats Attention Deficit and Hyperactivity Disorder (ADHD)
15. Improves bone density
16. Improves motor skills
Chang, J. Y., Tsai, P.-F., Beck, C., Hagen, J. L., Huff, D. C., Anand, K. J. S., Roberson, P. K., Rosengren, K. S., & Beuscher, L. (2011). The effect of Tai Chi on cognition in elders with cognitive impairment. MedSurg Nursing, 20(2), 63-69.
Chyu, M.-C., James, C. R., Sawyer, S. F., Brismee, J.-M., Xu, K. T., Poklikuha, G., Dunn, D. M., Shen, C.-L. (2010). Effects of Tai Chi exercise on posturography, gait, physical function and quality of life in postmenopausal women with osteopaenia: A randomized clinical study. Clinical Rehabilitation, 24, 1080-1090.
Irwin, M. R., Olmstead, R., & Oxman, M. N. (2007). Augmenting immune responses to varicella zoster virus in older adults: A randomized, controlled trial of Tai Chi. Journal of the American Geriatric Society, 55, 511-517.
Lee, M. S., Lee, E.-N., Kim, J.-I., Ernst, E. (2010). Tai Chi for lowering resting blood pressure in the elderly: a systematic review. Journal of Evaluation in Clinical Practice, 16, 818-824.
Rogers, C., Larkey, L. K., Keller, C. (2009). A review of clinical trials of Tai Chi and Qigong in older adults. West Journal of Nursing Res., 31(2), 245-279.
Wang, L.-H., Lo, K.-C., Lin, C.-J., Su, F.-C. (2010). Multijoint coordination of lower extremity in Tai chi exercise. Journal of Mechanics in Medicine and Biology, 10(3), 479-493.
