A movement towards t'ai chi

In China it is common to see scores of men and women in a park performing slow, graceful movements with their arms and legs, as if swimming in air.

This daily ritual, called t'ai chi ch'uan (pronounced tie-chee-chwann), has been practiced by millions of Chinese people for centuries. Now t'ai chi is attracting great interest from Americans looking for new forms of exercise. At the same time, U.S. researchers have found possible physical and mental health benefits to t'ai chi, particularly for older people.

Recent studies show that t'ai chi improves balance in seniors and reduces the likelihood of falls. Indeed, falls are the leading cause of death from injury in older people. And the lives of some who survive are changed dramatically: 15%-25% of those who sustain a hip fracture remain in long-term care institutions a year after the injury.

A study by Emory University researchers in the May 1996 issue of the Journal of the American Geriatrics Society evaluated a 15-week course of t'ai chi taken by 72 men and women age 70 and over; another 128 people of similar ages took part in balance training and discussion groups. Those who completed the t'ai chi course reduced their risk of falling by 47.5% compared with the control group. The researchers suspect that t'ai chi not only improved balance but helped students abort falls by teaching them how to cope with missteps and precarious positions.

The t'ai chi group also had significantly lower blood pressure measurements following a brisk walk when compared to such readings before beginning the classes. Another major benefit of t'ai chi was a decreased fear of falling -- a concern that often prevents older people from being as active as they'd like.

Among the Chinese translations of t'ai chi ch'uan is "great shadow boxing," which draws on traditional Taoist beliefs in the interdependence of the body and mind. T'ai chi is considered to be a martial art, although it does not involve the quick kicks or punches that are integral to karate, for example.

People who practice t'ai chi are said to exploit the strength of yin (the earth) and the chi (energy) of yang (the heavens) to focus their physical and spiritual energies on enabling the mind and body to work together to improve balance, strength, and flexibility.

Unlike many types of exercise, t'ai chi is accessible to people of all ages. It requires no expensive gear, and once the basic form is learned through classroom instruction, it can be practiced anywhere. An average routine takes about 10 minutes. It is safe for most people who are mobile, but sedentary, older people should check with a doctor before starting a class.

T'ai chi is a series of structured positions, that when connected, appear as a continuous chain of movement. Teachers use the word "form" to refer to a number of these individual postures performed together. Although a sequence of forms looks elegantly effortless, considerable coordination and mental focus are necessary. People progress from simple to more complex moves that challenge both the body and memory. Like ballet, each posture is precise and requires correct alignment of the body.

Indeed, achieving near-ideal body posture is among the fundamental goals of t'ai chi. For example, the "basic stance" is used to find "true vertical" posture, which minimizes curves in the neck and back. In this pose, the knees are bent slightly, which automatically causes a small bend at the hips as the practitioner imagines his or her head being lifted by an invisible string. This attention to both alignment and visual imagery helps relax the body so that it falls naturally into the correct posture.

People who practice t'ai chi say they are aware of force and strength in the legs and feel a lightness above the waist. When the postures are done properly, many find that their torsos are truly vertical for the first time in their lives.

Although there is anecdotal evidence that t'ai chi reduces stress, there has been little research in this area. One investigation, conducted at La Trobe University in Australia, found that t'ai chi was as effective as meditation and brisk walking, and more effective than reading, in reducing levels of some stress hormones in men and women. Those who practice t'ai chi say that focusing on the postures seems to calm them down by warding away obtrusive thoughts. Some people describe being in a meditative state when performing a sequence.

The relaxing effect is probably derived from using measured abdominal breathing and from focusing on the chi, or energy source. Students are taught to find the location of chi by imagining a spot about two inches below the navel and about a third of the way in from the front of the body. This spot corresponds to a person's natural center of gravity. Many say that concentrating on this focal point helps them develop a better awareness of their body, which may play a role in improving balance.

Books and videos about t'ai chi are available, but a class is the best way to know if the exercise is right for someone. A beginner needs an instructor's help to learn the subtle points of form and posture, and a group offers an added social dimension.