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Tai Chi May Help People With Mobility Problems

Tribune photo by VICTOR JUNCO

Tai chi emphasizes specific, proper body positions, balance and deep breathing.

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By VICKIE BECK

Tribune Correspondent

Published: August 7, 2008

If you'd rather meditate than exercise, but know you need to add some form of physical activity to your routine, tai chi might be a good choice.

Tai chi, often called "moving meditation," is an ancient Chinese exercise system using one of several different routines of specific, rhythmical body movements that promote relaxation. Done correctly, the different movements - or postures - which are performed in a specific, ordered routine seem to flow easily from one to the next. Tai chi emphasizes specific, proper body positions, balance and deep breathing.

Because tai chi involves slow, steady, deliberate movement, it is noted for having few side effects for practitioners. Consequently, it can be done by people at many levels of physical condition and ability. Even so, as before beginning any exercise program, a physician should be consulted, especially if there are concerns about the condition of joints.

Performing the routines can build muscle strength, increase range of motion, improve coordination and enhance relaxation. Performing the repetitive routines can build confidence in one's ability to move and to maintain balance. The movements also can improve breathing and circulation, potentially improving overall health. In addition to improving physical health, tai chi has been credited with reducing stress, anxiety and depression, as well as enhancing one's outlook on life.

The Web site of the National Center on Physical Activity and Disability lists several benefits of tai chi, including promoting relaxation, improving lung capacity and cardiovascular and respiratory function, improving balance and posture, increasing flexibility and reducing pain.

Tai chi is being adapted for those with mobility problems. One popular form is tai chi chih, which involves 19 adapted movements. Like other forms of tai chi, it focuses on improving energy and relaxation, as well as other areas of general health.

A research study at the University of Tennessee at Chattanooga is under way to scientifically determine the therapeutic effects of "wheelchair tai chi." Participants, who must be unable to walk 50 feet or more independently (using an assistive device) in one minute or less, are taking two 45-minute wheelchair tai chi classes weekly. It is hoped the study will prove definitively whether such an exercise program contributes to the physical well-being of people with a disability, and whether it can improve sitting balance, respiratory function and mental health. The research may lead to a definitive, accessible, inexpensive exercise program for those with significant physical disabilities.

While tai chi is typically taught in classes, it can be done at home. There are many DVDs of tai chi routines available. Googling "tai chi DVD" brings up 56,000 entries, including some information on local instructional sites, so there are plenty of ways to test it out and see whether it's right for you.

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