Indira Krishnaswamy (84) is a fitness enthusiast from Bengaluru. She came to know about Tai Chi about 35 years ago and has been wanting to learn it ever since. So, when she discovered that a Tai Chi school had just opened in her area, she joined the classes. Today, Krishnaswamy wishes she had started Tai Chi when she was “in my thirties and not at 80”.
The reason: Tai Chi’s many benefits. “Tai Chi a relaxing instrument for my sleep,” Krishnaswamy says. She practises it for an hour at least twice or three times a week.
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Tai Chi: movements, meditation, breathing
“Tai chi is meditation in motion,” says Kartikey Shukla, a senior trainer at Tai Chi for Health Institute, Kolkata.
According to the National Centre for Complementary and Integrative Health, USA, Tai Chi is a practice that involves a series of gentle movements, a meditative state of mind and controlled breathing.
It is a traditional Chinese martial arts form that has been modified into a slow-paced exercise to benefit different health conditions. It can also be customised to the comfort of the person while retaining its core principles.
There are five different styles of Tai Chi developed and modified over the years, namely Chen, Yang, Hao, Wu and Sun.
Chen, the oldest form, has a combination of alternating fast and slow movements. Yang, a modified version of Chen, is the most popular style.
“Yang has gentler and slower movements and is best suited for the elderly,” says Krishna Kumar, a Tai Chi master from the Institute of Wellness and Martial Arts, Bengaluru.
Why Tai Chi (Shadowboxing)
Avinash Subramanyam from Bengaluru’s SEEFAR Wellness centre says, “Tai Chi is well suited for senior citizens because its movements are simple and not physically taxing.” Persistent training for three to five years will provide a new lease of life, adds Subramanyam.
Rajesh Makhija, 71, a retired IT employee from Bengaluru, says, “Before I started practising Tai Chi, I suffered from cough, cold and other respiratory issues. But since I have started with it, I have not felt the need to see my doctor in the last 10 years for these issues.”
Benefits of Tai Chi for sleep
Brings in a deep sense of relaxation
“The slow meditative movements help in establishing a deep sense of relaxation in the body,” says Shukla. He adds that when a person relaxes at a deep level, they benefit in all aspects, including sleep.
Krishnaswamy says she takes a nap after practising Tai Chi, and this makes her feel relaxed and ready for the day.
Addresses the causes such as lack of exercise and social interaction
Various research point out that lack of exercise during daytime is one of the potential causes of sleep disturbances. Additionally, a 2020 study says that loneliness in old age can also lead to poor sleep quality. Being a group activity, Tai Chi can help solve both the problems.
Krishnaswamy confirms that Tai Chi helped her sleep better and without it she had struggled to sleep well.
Improves psychological well-being
The findings of a 2020 study suggest that Tai Chi leads to better psychological well-being, such as reducing symptoms of anxiety and depression.
Research findings suggest that disrupted sleep is typically associated with decreased quality of life. Additionally, another study has demonstrated that Tai Chi improves sleep and the quality of life.
“Tai chi made me more tolerant, calmed my mind and improved my decision-making skills,” says Makhija.
Helps to combat sleep disturbances due to chronic conditions
Chronic conditions such as arthritis and fibromyalgia (where a person experiences muscle pain, chronic fatigue and sleep disturbances) often disturb sleep among the elderly due to the severe pain associated with them. Because of the pain and other symptoms, their physical movements are often restricted.
A meta-analysis evaluated the effect of Tai Chi on sleep disturbances due to such chronic conditions and found that it reduces chronic pain and improves physical performance.
In addition to improving sleep, Tai Chi also helps in establishing and improving balance while walking or standing in the elderly as well as in conditions such as Parkinson’s disease. It also boosts immunity and mental well-being.
2 Responses
Not many people have heard of Tai chi. Article is well written and detailed
Thank you so much for your positive response.