Elderly women who are looking to increase function and strength may have a new alternative. In a study published this month in the journal Age and Ageing brisk walking was compared to the Chinese martial art Tai Chi. In the study Tai Chi was shown to increase strength, balance and flexibility in the legs.
Tai Chi was developed in China in the early 1800's. It was originally created to be a soft form of martial arts that focused on relaxation of the muscles in the body versus other martial art forms which stress tension in the muscles (think classic Bruce Lee pose). The primary goals of Tai chi are to bring about relaxation and meditation through slow movements. Individuals who practice the martial arts form will boast more self awarenss in addition to increased strength and flexibility.
In previous studies Tai Chi has exhibited numerous health benefits. It has been shown to improve muscle strength, speed recovery from injury or surgery, and increase balance. Tai Chi can also help to reduce risk for heart disease by affecting blood pressure and lipids according to clinical trials.
In this small study 19 women with an average age of 71 years participated in Tai Chi exercise or brisk walking for one hour three times a week. There was also a control group who performed no exercise. After 12 weeks comparisons were made on overall muscle function and strength as well as balance and flexibility. The researchers also wanted to assess any difference the exercise routines may have had on quality of life and mood.
They found that Tai Chi was more effective than brisk walking as a means of improving strength, balance and flexibility in this group of elderly women. Though not measured in the study, Tai chi may offer several other benefits such as simple routine, can be performed indoors, and can be performed by women with limited range of motion. It is also a beneficial exercise routine to develop after an injury, such as fracture, which can be common in women of this age category.
Tai Chi is very easy to learn. In many major cities there are classses or group Tai Chi exercises that individuals can participate in to improve their overall well being, including the physical and mental planes.
Reference
"Tai chi versus brisk walking in elderly women." Age Ageing 2006 Jul, 35(4); 388-393.
Posted by Dr. Christina Gutierrez on June 30, 2006 12:07 AM
