Movement Arts: Tai Chi for Seniors
By Edward Niam

Seniors and mature adults are susceptible to a number of maladies that can severely restrict their mobility and reduce their quality of life. Heart problems, poor circulation, osteo-arthritis, low bone density and muscle or leg weakness abound in elderly populations. Add to the list: forgetfulness, a lack of coordination, pain and breathing difficulties, as well as poor posture, issues with balance and a fear of falling. Although not uncommon, this deterioration of general health is preventable and often reversible. Regardless of age Tai chi chuan, “the Great Ultimate Fist,” offers the ideal recipe for improved mental, physical and spiritual health and a better overall life experience.

History of Tai Chi
Chen style tai chi, created over 800 years ago by a Taoist, Chang San-Feng, originally was a fighting art. The foundation of tai chi began with the 3,000-year-old concept of yin and yang, the principal energy forces making up the universe. In the human body, when these two opposing influences are in balance, the chi, or vital energy, is harmonious, and health is at an optimum level. Tai chi is considered one of the Nei Gong, or internal arts, meaning that its primary focus is to develop the body from the inside out. This is in contrast to Wai Gong, which emphasizes external muscle development.

Yang Lu Chan popularized tai chi by drastically restructuring the form. With his Yang style tai chi, he eliminated several difficult jumps, leaps and aggressive kicks and punches, leaving a program suitable for all ages and physical conditions. His family continued to improve the style until it evolved into its present form known as Yang Family style “Large Frame,” which consists of 108 continuous movements designed to improve health, cure illness and revitalize the mind, body and spirit. The movements of Yang style tai chi are a perfect blend of yin and yang energies, strengthening muscle tissue through the continuous tensing and relaxing motions; massaging the joints by the process of the slow, rhythmic transition from one movement to the next; and stimulating and exercising the internal organs as a result of the gentle twisting and turning of the waist.

With conventional exercise, seniors run the risk of injury and this often discourages them from continuing a fitness program. In contrast, the movements of Yang style tai chi build the body from the inside out with only positive effects. The aging of the external body is clear for all to see. The aging of the organs is not so obvious. The organs lose strength, elasticity and simply do not function as well in older adults. Conventional exercise will do little to correct this situation, but tai chi specifically targets the internal organs for improvement. For example, the combination of tai chi and lower-abdominal breathing will slow down and often reverse the aging process.

The commencing movement of the Yang style Long Form is a good example of the grace and flow of tai chi. Try these movements yourself in order to understand: 1) Stand with your legs shoulder width apart with the feet parallel to each other. 2) Stand straight with good posture and let the arms hang loosely at the sides. 3) The tai chi “hands” have slight separation between the fingers and thumb and are relaxed, as is the rest of the body, 4) Raise the arms slowly to a point just above the shoulders dipping the fingers slightly. 5) Inhale as you bring the arms up pressing the tongue lightly against the roof of the mouth as you breathe. 6) As you lower the arms, exhale and bend the knees slightly. The legs tense naturally. 7) When your arms are half way down, begin to straighten the legs so that the arms and legs finish at the same time.

This exercise generates and increases the flow of chi (vital energy), exercises the organs through the action of lower abdominal breathing, creates new muscle tissue and massages the joints. It can be done as an exercise or a moving meditation for several minutes daily. Imagine the benefits of practicing the entire form.

Age Appropriate Activity
As the body ages there is a natural tendency to reduce the level of mental and physical activity which, in turn, sets the stage for what is known as “stagnation” in Traditional Chinese Medicine. The presence of stagnation always results in the deter-ioration of overall health and wellness. Regular practice of tai chi will improve posture, balance and flexibility while building strength and endurance. It also will correct digestive irregu-larities, increase muscle and bone density, balance the metabolism as well as strengthen the immune system. Tai chi will relieve tension and stress, release anxiety, create a mind-body connection, enhance focus and awareness, and release energy blocks while helping gain a sense of calmness and well-being. It even lessens mood swings. Tai chi also may effectively help improve chronic conditions such as arthritis, fibromyalgia and migraines.

Seniors have unique needs and specific limitations when it comes to learning and performing an exercise program. People in this age group adapt best to a relaxed modality, which allows them to connect the mind and body at a comfortable pace. Although many seniors may have little experience with formal exercise, a tai chi class can be rewarding and fun. Studies show that the mind, like the body, stays fit and sharp by being challenged and utilized. In fact, what stimulates the mind most is when it is in the learning mode. Unlike the routine and often monotonous format of a typical health club regimen, tai chi requires one's complete attention in order to develop the desired mind-body connection. Focus and discipline are greatly increased through its practice.

Physically demanding activities such as jogging, weight lifting and high impact aerobics are not suitable for everyone. However, the slow and evenly paced movements of tai chi are uniquely adaptable to young, old, strong and weak. The intensity of the training can be perfectly matched to the age and health of the participants. This means that all peopleathletes, dancers, seniorswill benefit from the regular practice of tai chi. With its 108 movements, the broad range of motion exercises every cell of the body at a level that reaches deep into the very core.

There are no clothing or equipment requirements, and just about any moderately sized space is adequate for practicing tai chi. The slow, relaxed pace of performing the form creates a unique mind-body bond in which the mind envisions the movements and transfers that vision to the physical body. With practice, the mind and body begin to act and re-act as one.

Tai chi is an ideal format to help seniors revitalize and awaken their mental and physical capabilitiesa world many may never have experienced. The key is regular practice of the movements blended with meditation to attain a state of mindfulness. As skills increase, seniors will experience a new found understanding of themselves and the surrounding world, as well as improved health and mobility.

Edward Niam is the founder of the Institute for Self Healing located in Hudson, Ohio and creator of TaiQiGong Fitness Systems, a unique program for all ages blending the healing qualities of Tai Chi, Qi Gong, Meditation, Shaolin Kung Fu and Traditional Chinese Medicine to fine tune and recharge your mental, physical and spiritual health. He can be reached at (330) 564-7558, edniam@instituteforselfhealing.com and www.instituteforselfhealing.com. Permission of Amber-Allen Publishing, Inc., San Rafael, California. © 2006 by Deepak Chopra.