[ FreeCourseWeb.com ] 8 Basic Tai Chi Movements for Better Balance, Reduces Falls
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Best exercise for balance can help older adults improve their balance and lower their fall risk
What you'll learn
8 Basic Tai Chi Movements for Better Balance, Reduces Falls
Best exercise for balance : Tai Chi
The secret? Tai chi combines the physical components needed to stay upright—leg strength, flexibility, range of motion, and reflexes—all of which tend to decline with age.
The slow, deliberate footwork brings more awareness to the soles of the feet
Awareness to changes in the ankle angle and weight distribution
Skills which constantly shifting your weight back and forth, you get more familiar with being able to balance in a number of different positions.
Requirements
No equipment need.
Need time and determination
Description
"Tai chi is an ancient Chinese exercise that can help older adults improve their balance and lower their fall risk. And by reducing their risk of falls, seniors can lower their odds of suffering a debilitating fracture. "In just 12 weeks, I've seen people improve their balance and stability and walk faster and farther," says Stanwood Chang, a tai chi instructor at the Benson-Henry Institute for Mind Body Medicine, part of Harvard-affiliated Massachusetts General Hospital.
Harvard Health Letter
Best exercise for balance: Tai chi
Published: December, 2014
Slow, deliberate movements improve your stability and protect against falls."
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Tai Chi Strengthens Mind and Body
Tai Chi’s focus on posture and body placement may add benefits beyond what cardiovascular or resistance-training can provide.
Tai Chi, a moving Yoga, does more than burn calories and tone muscles. It will enable you to gain flexibility and strength, reducing stress and allowing for greater relaxation. It's a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.
The health benefits of tai chi
This gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life.
Tai chi is often described as "meditation in motion, moving Yoga," which originated in China as a martial art. The Chen Style Tai chi is the oldest and parent form of the five traditional family styles of Tai chi. Chen-style is characterized by Silk reeling, alternating fast/slow motion and bursts of power. The Chen Style is Originated in Hen Nan Chen Jia Gou, 70 KM at north of David Yao's birth place.
There is growing evidence that this mind-body practice, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health. In this low-impact, slow-motion exercise, you go without pausing through a series of motions. As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.
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