Tai Chi has many health benefits. It can increase flexibility, reduce stress, and lower blood pressure.
Ruth Jenkinson/Getty Images/Science Photo Library
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Ruth Jenkinson/Getty Images/Science Photo Library
Tai Chi has many health benefits. It can increase flexibility, reduce stress, and lower blood pressure.
Ruth Jenkinson/Getty Images/Science Photo Library
Tai Chi is a traditional, slow-moving Chinese martial art known for increasing flexibility and improving balance. Now, new research suggests that it may be more effective than more intense aerobic exercise in lowering blood pressure in people with prehypertension.
Prehypertension is blood pressure that is higher than normal, but not to the level of hypertension or high blood pressure. This is considered a warning sign that heart disease may be developing and increases the risk of a heart attack.
The new discovery is It was published in the magazine JAMA network open, adds to the growing body of research pointing to the health benefits of tai chi, a health practice that combines slow, gentle movements and postures with mindfulness. It is often called “meditation on the move.”
In this study, Chinese researchers randomly assigned 342 adults with prehypertension to one of two interventions. The average age of the participants was 49 years, and about half performed supervised aerobic exercise such as jogging, climbing stairs, walking briskly, and cycling. The other half were trained in Tai Chi. Both groups received four one-hour sessions per week.
After 12 months, the tai chi group had a greater reduction in blood pressure than the aerobic exercise group. Furthermore, about 22% of people who practiced tai chi had their blood pressure drop to within normal range, compared to about 16% of the group who did aerobic exercise. And fewer patients in the tai chi group developed high blood pressure than in the aerobic exercise group.
What we know from previous research is that Tai Chi is more effective than brisk walking It has an effect on lowering blood pressure, fasting blood sugar levels, and perceived stress in patients with hypertension.
So, what is the effect of Tai Chi on lowering blood pressure? He says this practice tends to elicit more of a response from the parasympathetic nervous system. Ruth Taylor-PiriaeShe is a professor at the University of Arizona School of Nursing but was not involved in the study.of parasympathetic nervous system It is a network of nerves that allows the body to relax after exposure to stress or danger.
“that [tai chi] “In a way, it helps to relax everything, and I think that response works in the direction of lowering blood pressure.” says Taylor Piriae, whose research focuses on whether it has positive effects. I think it’s a meditative quality. ”
She points out that there is now a lot of evidence showing the benefits of tai chi on blood pressure. This exercise is appealing as a form of exercise because it is low-impact and requires little space or equipment.
“I think the great thing about tai chi is that you don’t need a special gym membership or special clothing,” says Taylor Piriae. “Once you learn Tai Chi, you can do it anytime, anywhere, anywhere. And it has a certain calming and relaxing effect.”
Research also shows that practicing Tai Chi can help reduce the risks of: fall, improve balance walking speed of elderly people, Reduce depression and anxiety.
There is evidence to suggest that it can help prevent cognitive decline and even improve memory. However, it must be practiced consistently for maximum benefit.
“You need to get a good dose of tai chi,” says Taylor-Piriae. “It’s not enough to just do it once for an hour.”. ”
This article was edited by Jane Greenhalgh.
