Stiffness As You Age? Tai Chi Exercise Can Help The Elderly Rebuild Their Health And Confidence
As we grow older, we often notice that our posture becomes stiffer and our ability to balance the body decreases. However, Tai Chi can precisely solve these problems. It is a milder form of physical activity that is not as strenuous as long-distance running, but it is particularly able to make people feel better. Before people awakened their consciousness of whole-body coordination, I saw many elderly people insisting on practicing, and thus regained the stable state when walking and became emotionally confident. This ancient type of sports can not only build healthy muscles, but also cultivate inner tranquility in the process of relatively slow-moving movements.
Why Tai Chi is suitable for the elderly
There is such a Tai Chi movement, which is like flowing clouds and flowing water, and the impact on the joints is extremely small. Many elderly people are afraid to exercise because of pain in their knees. However, the circular trajectory presented by Tai Chi can naturally lubricate the joints. My neighbor lives in the 73-year-old Aunt Chen. She once had osteoporosis and even bending down was extremely difficult. But after practicing Tai Chi for three months, she can now easily and smoothly pick up items placed on the floor. She told me that the most surprising thing is that the number of nighttime cramps has been significantly reduced.
This kind of exercise pays special attention to the weight transfer training. The slight shaking produced when supporting one leg actually activates the deep muscle groups. You can find that after practicing, going up and down the stairs becomes more stable, and you will no longer be so panicked when the road is slippery on rainy days. The key is that the amplitude of each movement can be adjusted Tai Chi Lessons , which is completely judged based on personal physical fitness.
How to get started with Tai Chi correctly for beginners
When I first came into contact with Tai Chi, there was one thing I was most taboo about, and that was being greedy for more and seeking speed. It is recommended that you start from the basic movement of "Cloud Hands" and just pay attention to the arc of the arms and the coordination with the movement of the center of gravity. During this process, I always remind newcomers when teaching that they don’t need to care about the standard level of movements in the first two weeks. The key point is to focus on feeling the connection between breath and movement. It is also necessary to remember the philosophical point of view of "slow is fast", which is exactly the essence of formal Tai Chi.
It is best to practice in front of a full-length mirror, so that posture can be corrected in time. It should be noted that a common problem is that the shoulders are raised unconsciously. This external situation will hinder the smooth flow of Qi and blood. For the body, you can try your best to imagine that there is a line at the top of your head that has a slight lifting effect, and keep the spine in a stretched state. If you insist on doing this for 15 minutes day after day, the actual effect will be much better than if you only practice once a week for a total of two hours.
How Tai Chi improves body balance
The secret of Tai Chi relies on continuous control of the center of gravity, such as the "wild horse parting mane" movement. On the surface, it looks like a simple opening and closing of the arms, but in fact it requires continuous fine-tuning of the core muscles to maintain stability. Research shows that regular practice can reduce the risk of falling by almost half. Among my students is a retired teacher. In the past, walking with a cane was not stable, but now he can go to the market alone to make purchases.
This kind of balance training isn't just about the physical level. If you can maintain stability in slow movements, you will be more calm when faced with unexpected situations in life. Many students have reported that after continuing to practice, not only have their legs and feet become stronger, but they have also become more decisive in making decisions.
What is the key to Tai Chi breathing method?
When Tai Chi inhales, the breath sinks into the Dantian, and the abdomen is slightly bulged. When exhaling, the core of Tai Chi breathing is "the mind and the Qi follow each other." Beginners can try abdominal breathing first. They feel that the belly button will quickly inhale you without contracting when the body exhales slightly. When there is a conflict between movements and breathing, avoid holding the breath like a baton for movements. Prioritize ensuring smooth breathing. I often tell students.
After practicing more deeply, you can try the rule of "inhale and exhale", that is, inhale when the arms are extended, and exhale when they are withdrawn. This way, the resonance between the movements and the breath can be achieved. I still remember a student who kept complaining that his breathing was in a state of chaos at first. However, after two months, he was gratified to find that tai chi for seniors and beginners , this kind of breathing rhythm has been naturally integrated into daily life, and even the quality of sleep has been improved.
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