NCD Watch

Tai Chi for Health

24 Sep 2012 (Mon)

Tai Chi (or Tai Chi Chuan) is a traditional Chinese exercise that combines rhythmic and flowing patterns of body movements with coordinated breathing and mindful meditation. Epidemiological and clinical studies have demonstrated that regular Tai Chi practice can strengthen musculoskeletal health and prevent falls; promote psychological well-being and delay age-related cognitive decline; and enhance cardiovascular, respiratory and immune activity functions. Being a low impact exercise with emphasis on technique over strength, Tai Chi carries less risk of musculoskeletal injury and is particularly popular among the elderly.

In Hong Kong, the Leisure and Cultural Services Department conducted a household survey and face-to-face interviewed over 5 000 Hong Kong citizens aged 7 and above in 2008 on their participation patterns of physical activity. Results showed that 3% of respondents who participated in sports at least once in the three months before enumeration cited Tai Chi as the most often participated sport. Females (4.4%) and people aged 60 and above (12.2%) were more likely than their respective counterparts to report so. Furthermore, Tai Chi (10.3%) ranked second (after swimming, 14.7%) among all respondents as a sport most eager to learn. Among people aged 60 and above, Tai Chi (20.6%) was their first choice.

Although Tai Chi is not difficult to learn and relatively safe to practise, in order to prevent injuries due to improper postures or movements, those who plan to start a Tai Chi programme are encouraged to initially take a class with a qualified Tai Chi instructor who can teach how to regulate breathing and position the body properly. Beginners should consider learning shorter movement forms first, and then gradually and methodically build up to more complex and longer movement forms. To reap the greatest health benefits, Tai Chi should be practised on a regular basis. As with starting any exercise programmes, people suffering from chronic illnesses (such as hypertension, heart disease, stroke, diabetes, arthritis or other joint problems) and those who have not exercised for a while should check with a doctor before starting Tai Chi.