Tai chi in the park
Thom and I toyed with meditation on and off for several decades until we finally committed to a daily practice a little over four years ago. Then a couple of months ago Thom suggested we take a tai chi class together, and I was pleasantly surprised to discover that tai chi is considered to be a “moving meditation.” In many ways, the experience of tai chi manages to broaden, deepen and enhance what we are already doing. But even more surprising, is how the practice of tai chi can help any of us create a very SMART, happy and harmonious way of life—365.
Most of us have seen the graceful and synchronized movements of tai chi from popular movies or even witnessed groups of people in the park as they practice. As author and practitioner Arthur Rosenfeld explains in his book Tai Chi—The Perfect Exercise, “Tai chi typically consists of a series of movements brought together like pearls on a string.” And while tai chi is certainly a system of movement, it is also so much more. In fact, Rosenfeld believes it to be the perfect exercise because “it conditions the body, grows the spirit and strengthens the mind.” Beyond that he says, “it is a philosophy that can be lived, a lifestyle through which we can realize high ideas, and a complete recipe for health, longevity, happiness and power.” How SMART is that?
Where did such a perfect practice come from? The oldest origins of tai chi developed out of the more traditional forms of martial arts used as self-defense. However, as Douglas Wile says in his book Lost T’ai-chi Classics from the Late Ch’ing Dynasty, “Chinese culture has taken the martial arts several steps further, merging them with meditation and inner alchemy, and finally presenting them as a path of ultimate self-realization through the Tao.” As I’ve explained in a previous post, the Tao, often referred to as “the way,” emphasizes a harmonious relationship between humanity, nature and the divine. Tai chi takes those ideas even further by managing external harmony and balance, with balance between the body, mind and soul.
While all that sounds very impressive, it should be noted that the goal of tai chi is never to get or have those things we strive to obtain. Nor will we ever “arrive.” Never are we doing it to impress others with a performance. In fact, as Rosenfeld says, “Tai chi teaches us that life is not all about getting things done; we know how it ends, so rushing through life is just senseless.”
Rosenfeld calls the practice an art and says, “It teaches us to be here now and treasure the journey over the destination. The art may even shake our inappropriate preoccupation with outcome and achievement.” Or as he repeats on more than one occasion, “as our inner life grows ever more luminous, the chatter of the speed-and-greed world slowly fades, leaving us with greater peace, tranquility, quiet and contentment.”
From the outside, tai chi looks pretty easy. Until I started taking tai chi I didn’t realize the multi-layered nature of the practice myself. While far more people are drawn to other martial arts or even yoga for specific results, tai chi is more concerned about the way the body works, than how it looks, offering layers of depth and complexity. That’s why Rosenfeld says is perfectly suited for “the seeker—the person who has an abiding sense that contrary to the shallow, hurried model we’re asked to embrace, there exists a deep, resource-rich alternative.” In other words, like so many things that matter in the world, tai chi is what we become as we develop slowly over time.
But make no mistake, even though the benefits to tai chi unfold slowly, they do happen. Our teacher at the local La Quinta Wellness Center is rather short and about equally as round. By her own admission she could barely walk when she started classes. Now she teaches tai chi six times a week and it’s clear to see it has transformed her life. Our teacher is proof that anyone, at any level of fitness can start and benefit from the practice, taking it as far as they want to go.
The health benefits of practicing tai chi include:
* Improved strength and better balance—particularly beneficial in cutting the risk of falls in older people.
* Reduces pain and stiffness in joints—shown to help those with low bone density, osteoporosis, and arthritis.
* Enhanced quality and duration of sleep.
*Increased immunity to shingles
* Improved physical condition, muscle strength, coordination, and flexibility.
* Improved cardiovascular fitness overall and lowers blood pressure.
* Aids breast cancer survivors.
* Improves symptoms of Parkinson’s.
* Aids stroke victims in relation to breathing, balance, stretching and mobilizing.
* Reduces symptoms of fibromyalgia and improves quality of life.
* Improves breathing
* Benefits type-2 diabetes by improving blood glucose.
* Boosts immune function.
* Lowers inflammation.
The psychological benefits of tai chi are:
* Reduces depression.
* Enhances self-efficacy (the confidence a person has to doing several things at once.)
* Lowers anxiety significantly.
* Boosts self esteem.
* Enhanced decision-making abilities.
* Improves attention, focus and concentration.
* Improve the quality and length of our lives.
Arthur Rosenfeld agrees that the tai chi practice offers all of the above benefits. He says, “There is even work underway to document how tai chi alters the structure of our DNA!” But he is also quick to caution that Western medicine is usually so focused on deconstructing things that they might miss the biggest advantages of tai chi—that of how things work together as an interconnected whole. That interconnection is our mind, body and spirit as well as the world around us.
Rosenfeld is also convinced that tai chi helps us change how we move through the world and creates “new patterns of perception and action” and “a harmonious mental state.” This change allows us to discover creative solutions to conflict or imbalance as well as make us more kind and compassionate from a place of a “deliberate act of consciousness.” By allowing us to “relax into the world,” tai chi is the “harmonious interplay” and perfect balance between the opposing forces of yin and yang everywhere present. Ultimately Rosenfeld says, “It trains us to be quiet, powerful, creative, responsive but non-reactive, free of plans and expectations and devoid of attachment to material things and internal feelings.”
Am I there yet? Not even close. Thom and I have just completed the beginner class and it’s time to move on to the intermediate phase. But as I hope I have explained, there is no rush to get there, and no end in sight. Tai Chi, like all meditations, are something to be practiced for a lifetime with layers upon layers of benefits. Will we stick with it forever? Who knows? Like Rosenfeld asks, who can realistically commit to a lover after a few dates? But after finding a moving meditation that so seamlessly fits into how I describe a SMART and happy life, the prognosis is favorable. What about you?
Photo credit: https://www.flickr.com/photos/bizz0k0/with/3431823635/
Nice and detailed review of benefits. One to add is related to tone muscle.
Cheers
Jason
I have been curious and intrigued about Tai Chi. I always loved to try it but I never had the chance to start. After reading the health benefits of this article. I really should try it.
Hi John! Oh do try it! What have you got to lose? We took our classes at a local community center and I think there are more and more of them offering tai chi now. I would love to hear back what you think of it. ~Kathy
Hi there! Great article you have, I would also want to share my thoughts that Tai Chi indeed has positive effects not only in the body but also in the mind, a total holistic wellness that brings us to know our inner-self better. It gives us a peace of mind that helps us have a much better perception about our lives.
I’ve taken Tai Chi classes off and on for years. Usually stopped because I moved, or the teacher moved away (usually west to CA or OR or Hawaii!) I love it for all the reasons stated above. Many community centers and gyms offer classes, or some form of Chi Gong, which has similar benefits, but not a such a set form or choreography to learn. You might find flyers for local classes posted in health food stores for instance. Or Google “tai chi classes near me”. My suggestion to beginners who join an ongoing group is, “Don’t stay way in the back of the group. Get right in the middle so no matter which way you turn, you can see and follow someone who knows the form better than you do. And, be close enough to the front so you can really see the teacher.” I’ve found wonderful teachers, and have found that the fellow students in every group have been really helpful and friendly. Good luck.
Hi M Moss! Welcome to SMART Living and thank you so much for adding to the conversation. You’re right, of course, about the connection to Chi Gong. I’ve practiced a bit of that at times but am really appreciating the flow of tai chi. And I completely agree that staying in the middle of the room is most helpful. So far the love of it continues to grow. Thanks again for your comment. ~Kathy
Tai chi is something that I’ve been wanting to get more familiar with. I’ve been looking for a class around my hometown but haven’t found one yet. I think it is something that mom and I can do together.
Hi Rena! I strongly encourage everyone to try tai chi but it might be very difficult for your mom. There is a huge amount of remembering involved in the process so I doubt it would be something she could do at this point. That memory usage is exactly why it is so good for the rest of us. It’s like learning another language except our body’s come along for the ride. Give it a try if you can. ~Kathy
Thank you for sharing this Kathy, I have been reading a lot about Tai Chi, just like what Janis said in the previous comment I love the fact that you can practice this anywhere. My hardest obstacle is staying committed to it, when it comes to hectic family schedules. After reading your post, this is really going to get me motivated to get my butt in gear and really give it a try.
Hi Syndee! Yes isn’t commitment one of the biggest challenges for any meditation OR exercise practice? That’s why I really think it helps to have a friend or partner who can help keep you motivated (and you can help them too!) I’m also finding it helpful to sign up and pay to go to a class because that motivates me (I dislike wasting money for any reason) so it might work for you too. If you get started come back and let us know how it went. ~Kathy
One of the nice qualities of Tai Chi is that it supports individual practice, as well as group interaction. And no equipment is required, so anyone can do it in their back yard, or the park–if they don’t mind being observed and reviewed by strangers, that is!
Hi Chris! Welcome to SMART Living! And yes, you are so right that Tai Chi supports individual practice. And it’s such a good one that can be done any time, any where. I highly recommend it! ~Kathy
I am glad you are enjoying it. My husband and I took a class several years ago and neither liked it but we thought it was the instructor. I was in an exercise study for cancer survivors 2 years ago and i was randomized into the Tai Chi class. Twice a week for 6 months. The instructor had worked with Parkinson patients successfully and she was absolutely great with our study. I still did not care for it but after 6 months I noticed my balance and agility was improved. I know most of the study members are still going to classes on their own and enjoying it. It was just a bit too slow for me.
Hi Haralee! Yes I do believe the teacher can help (or hinder) the experience to a great degree. That is actually why I stopped doing yoga. My first teacher was just perfect for me but when he quit I could never find another that I liked half as much and just gradually stopped doing it. What about your husband? did he like it–still do it? I think a big portion of the benefit is that Thom and I can do it together and that is making it particularly rewarding right now for both of us. And yes, the “slowing down” aspect of it can be challenging but in many ways that is something I really need too! Thanks for sharing your thoughts on this. ~Kathy
My dad is turning 70 this year and is in a lot of pain. It was actually recently recommended to him that in addition to the supplements he is taking, that he do tai chi and he got in a few books.
I myself regularly do yoga but am now intrigues and am going to check for some local classes. I see you are over in La Quinta. My dad is near Indio and I am back and forth between there and Vegas. He’s not far from you so I will have to recommend he at least go in and try your class at the Wellness center.
Hi Katrina! Yes, I strongly recommend a person at least try tai chi to see if it fits them. I’ve heard so many amazing stories about how it can help people of all ages no matter what condition you start in so please urge your dad to give it a try. There might be a teacher in Indio that’s closer but the classes in La Quinta are open to anyone who doesn’t mind the drive. ~Kathy
My brother fell out of a tree as a young teenager and, as a result, his chest developed unevenly so that he ended up pigeon chested (pointy). When he was around 40 he took up tai chi and after a year or so his chest had completely straightened out. Not something he was expecting but it was a great side effect!
I haven’t yet tried Tai Chi, but I’ve been intrigued watching others. I love an exercise that you can “take” anywhere – no special gear required. My husband and I have always felt that way about dancing. They way you’ve described it, it sounds like a great way to work the mind as well as the body – and who doesn’t need that!
Hi Janis! Yes the fact that we can do tai chi anywhere is definitely of great appeal to us too. We have been practicing in the park when we take Kloe for a walk and she just sits there watching us with a fascinated look on her face. And YES! Tai Chi is actually sort of a dancing exercise IMHO because once you learn the steps and flow with them it makes me happy just like dancing does. I think it is also especially rewarding because Thom and I are doing it together and sharing the experience. I could never get Thom to take dancing lessons but this sorta works for us! ~Kathy
I practiced yoga from the age of 14 and was only introduced to Tai Chi later in life. It sounded so easy as the movements are slow but for me my abilities had weakened enough to make the practice too hard to do. How I wish I had found it earlier as it would have been the perfect complement to my yoga practice. Today I still practice yoga but have had to modify it for my situation. Even modifying it it has allowed me to stay limber which is nearly impossible to do for one with my disorder. Good luck with your next level of TaiChi it’s a wonderful practice to add to your life.
Hi Lois! Oh sorry that you weren’t able to do the tai chi. Our teacher actually teaches a “chair tai chi” but I imagine that is up to the teacher. Plus there are supposed to be dozens of different “styles” so that might have had an impact on you as well. I’m really loving it so far and when Thom bought the book by Arthur Rosenfeld I was just struck at how it fits so nicely with simple living and minimalism. But it does sound that you’ve found a way that works for you with yoga. It’s so important for us to keep moving as much as we can no matter what our circumstances, don’t you think? ~Kathy
I used to do it quite a bit….I haven’t in a while. I need to do something for stress and work out more often than I do 2x per week pilates and 2x per week yoga.
Hi Tam! Which “tai chi” style did you study? I’m learning there are quite a few. Ours is called Classic Tai Chi Ch’uan. Why did you quit? So far I’m enjoying it very much but who knows. I am finding it very rewarding for Thom and I to do it together and he didn’t want to do yoga. ~Kathy
I’m doing a Stress Detox meditation course right now, I did it several months ago when I was suffering from some terrible anxiety and it gave me some great tools to manage stress. The Tai Chi is intriguing. I have always felt like running is a kind of meditation for me. Whether I’m on the treadmill or a trail, I focus on my breath and my heartbeat and everything else melts away.
Hi Lizzie! Good for you for finding a meditation that was helpful for you. The effects from meditation are so subtle you can’t always tell the difference but over the long run it does make a difference right? And as a walker (not a runner) I agree that that activity can be very meditative too. What I’m enjoying about tai chi is the flow of movement that feels both fun and satisfying. It’s challenging because you have to concentrate to remember all the steps and movements as you go through the “routine” so it is really working your body, your mind and especially your focusing abilities. You should give it a try for sure. ~Kathy
I enjoy the motion and flow of Tai Chi more than Yoga’s holding of posing.
Hi Nancy. How long have you been doing tai chi? I actually feel in some ways that it is like dancing don’t you? That makes it feel more fun to me than yoga ever was. Plus we can do it anywhere which is kinda cool too. When we take Kloe for a walk in the evening we have been practicing it there. So far I am loving it. ~Kathy
I’m intrigued… I have a new friend who teaches Tai Chi…AND, synchronously, I’m aware that, in addition to 30 minutes on my eliptical most days, I need some help with muscles and balance. Thanks for this enlightening article. I may be joining you!
Hi Nancy! Yes it is actually a bit describe what it does for you. I really mainly signed up because Thom wanted to and I thought, “what the heck? I can always drop out once he gets going.” But it helps in very subtle ways and is actually fun once you get the hang of it. It also really challenges the mind because you have to remember the “string of pearls” and it’s harder than it sounds. Definitely works the brain and the body. Give it a try and let me know what you think. ~Kathy