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Tai Chi and Your Health

时间:2016-12-13 21:57:17  作者:未知  来源:网络转载  查看:42  评论:0

Tai Chi and Your Health
A Modern Take on an Ancient Practice

Illustration of older adults practicing tai chi.

You may have seen the flowing postures and gentle movements of tai chi and wondered what it’s all about. Tai chi is an ancient mind and body practice. While more research is needed, studies suggest that it may have many health benefits.

Tai chi is sometimes referred to as “moving meditation.” There are many types of tai chi. They typically combine slow movements with breathing patterns and mental focus and relaxation. Movements may be done while walking, standing, or sitting.

“At its root, tai chi is about treating the whole person and enhancing the balance and crosstalk between the body’s systems,” says Dr. Peter Wayne, a longtime tai chi researcher at Harvard Medical School. “It’s a promising intervention for preserving and improving many areas of health, especially in older adults.”

Several studies have found evidence that tai chi can increase balance and stability in older people and reduce the risk and fear of falls. Each year, more than 1 in 4 older adults falls, and 1 out of 5 of these falls causes a serious injury such as broken bones or a head injury.

“Trying to be careful can make you more prone to falls,” Wayne says. “Tai chi may help you move more confidently and safely again.” Some NIH-funded research suggests that tai chi may also improve balance and prevent falls in people with mild-to-moderate Parkinson’s disease.

Research suggests that practicing tai chi might help improve posture and confidence, how you think and manage emotions, and your quality of life. Studies have found that it may help people with fibromyalgia sleep better and cope with pain, fatigue, and depression. Regular practice may also improve quality of life and mood in people with chronic heart failure or cancer. Older adults may find that tai chi can help improve sleep quality and protect learning, memory, and other mental functions.

Further study will be needed to fully evaluate and confirm the potential benefits of tai chi. But since the practice involves moving slowly and mindfully, there’s little chance of harm when done correctly.

“Whether you’re interested in trying tai chi to help with a chronic health issue or the stresses of everyday life, tai chi—if taught properly—can be a great complement to other ways of healthy living and rehabilitation,” Wayne says. “I think we’re all looking for tools to help us live productive, long lives with a little more grace and ease.”

There are different styles and ways to practice tai chi, Wayne says. If you’re interested in trying it, you can start simply. For instance, try standing behind and holding onto a sturdy chair for support, then mindfully rock back and forth to build awareness of all the parts of your body and their connections. Eventually, you might move on to practice more complex movements or sequences.

Want to learn more? Read the Wise Choices box to consider whether tai chi might be right for you. And watch NIH’s online tai chi videos at nccih.nih.gov/video/taichidvd-full

 

References
Tai chi and postural stability in patients with Parkinson's disease. Li F, Harmer P, Fitzgerald K, et al. N Engl J Med. 2012 Feb 9;366(6):511-9. doi: 10.1056/NEJMoa1107911. PMID: 22316445.

A randomized trial of tai chi for fibromyalgia. Wang C, Schmid CH, Rones R, et al. N Engl J Med2010 Aug 19;363(8):743-54. doi: 10.1056/NEJMoa0912611. PMID: 20818876.

Tai chi exercise in patients with chronic heart failure: a randomized clinical trial. Yeh GY, McCarthy EP, Wayne PM, et al. Arch Intern Med2011 Apr 25;171(8):750-7. doi: 10.1001/archinternmed.2011.150. PMID: 21518942.

NIH News in Health, Dec 2016
 

https://newsinhealth.nih.gov/issue/dec2016/feature2


太极与健康
一种古老的运动的现代解读
 
您可能已经看到过太极拳流畅而轻柔的动作,却不知道是怎么回事。太极拳是一种古老的头脑与身体联系。虽然还需要进行更多的研究,但现有研究表明它对健康有很多帮助。
 
太极拳有时也被称为“移动的冥想”,太极拳分很多类型,通常结合了舒缓的动作、呼吸模式、精神集中与放松练习。运动有走、站、坐多种形态。
 
 
从根本上说,太极拳是作用于人的整体,提高人体各系统之间的平衡与互动, Dr. Peter Wayne,哈佛大学医学院一位长期研究太极拳的研究人员说。“这对保护和改善健康的许多领域,特别是中老年人是一种有益的干预手段”。
 
一些研究的证据表明,太极拳能提高老年人的平衡性,减少摔倒的风险。每年都有四分之一的老人摔倒,而这里面的五分之一引起了严重的伤害,比如骨折或头部损伤。
 
“如果时时注意自身的行动,反而让人更容易跌倒”,Dr. Peter Wayne说。“太极拳可以帮你更自信的行动,也就让人更安全。”一些美国国立卫生研究院资助的研究表明,太极拳还可以改善平衡,防止有轻度至中度帕金森症的病人跌倒。
 
研究表明,练太极拳可以帮助人们改善站姿和信心,控制情绪,提升生活质量。有研究发现,它可以改善纤维肌痛患者的肌肉疼痛、疲乏、抑郁等症状,改善睡眠质量。经常练习也可以改善慢性心衰、癌症病人的心情和生活质量。老年人可能会发现,打太极拳有助于提高睡眠质量,保健学习、记忆等大脑功能。
 
要评估确认太极拳的潜在益处,需要进一步的研究和全面评估。
 
“不论你尝试太极拳是为了帮助慢性健康问题或应对日常生活的压力,太极拳的传播是健康生活方式和康复的伟大补充,” Dr. Peter Wayne说:“我们都在寻求那些帮助我们长寿,并且可以优雅、轻松生活的工具,太极拳就是。”
 
太极拳的练习有不同的风格和方法,Dr. Peter Wayne说。如果你愿意尝试,很简单就可以开始。如果想了解更多关于太极拳的信息,或者太极拳是否适合你练习。可以观看美国国立卫生研究院的在线太极拳视频nccih.nih.gov/video/taichidvd-full。 
 
参考资料
太极对帕金森氏症患者的姿势稳定性研究。Li F, Harmer P, Fitzgerald K, et al.新英格兰医学杂志。2012 年2月9日; 366(6):511-9.DOI:10.1056 / NEJMoa1107911。结论:22316445。
 
太极拳改善纤维肌痛的随机试验。Wang C, Schmid CH, Rones R, et al.新英格兰医学杂志。2010年8月19; 363(8):743-54。DOI:10.1056 / NEJMoa0912611。结论:20818876。
 
太极拳运动对慢性心脏衰竭的帮助:一项随机临床试验。Yeh GY, McCarthy EP, Wayne PM, et al. Arch Intern Med。2011年04月25; 171(8):750-7.DOI:10.1001 / archinternmed.2011.150。结论:21518942。
 

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