Cover Story: Tai chi: Ancient exercise gains modern-day fans
By Anne Christiansen-Bullers
Like an underwater ballet or yoga’s slow-moving cousin, tai chi has been helping older people stay active for centuries.
The graceful and purposeful poses blend seamlessly into one another to create an exercise with low impact on the joints but a fair amount of concentration to keep the body moving and the mind engaged.
For three single dollar bills, anyone older than 50 can purchase a single class of tai chi offered by the Johnson County Park and Recreation Departments 50 Plus program.
A trio of dollars doesn’t buy much these days, but in the case of the tai chi attendance fee, that $3 just might purchase the down payment on fall prevention, improved mood and joint and muscle health.
What is tai chi?
Tai chi is a form of non-combative martial arts that blends 108 distinctive movements with concentration and controlled breathing. For centuries tai chi practitioners have combined elements of exercise and meditative concentration in a series of fluid movements.
In this century, Western medicine is discovering the benefits of tai chi. In a recent article featured in the Good Housekeeping, researchers reported that tai chi can help to manage Parkinson’s disease. It’s also shown to have positive effects on other chronic health conditions such as Type 2 diabetes, chronic obstructive pulmonary disease and heart disease.
Though learning the movements of tai chi can seem daunting at first, Debbie Shearer, instructor for the 50 Plus tai chi classes, said the rewards are worth the effort.
“Tai chi is challenging, but the results are phenomenal,” she said.
Fall prevention
Shearer began teaching tai chi nearly two decades ago after her cancer treatment. Even before tai chi, she had taught other exercise classes and knew the power exercise had to restore strength, lessen pain and promote stability.
Glenda Harber, 86, said she signed up for tai chi to gain stability.
“I was interested in preventing falls,” Harber said. “At my age, it’s important to try to avoid falling and improve my balance.”
Jacob Sosnoff, Ph.D., a professor and researcher in physical therapy at the University of Kansas School of Health Professions, has been researching fall prevention for almost 20 years.
He said one of the biggest risk factors for falling is balance. “We know we can train to improve balance. When we’re younger, we train through sport and exercise. But in our current society, as we age, we tend not to move as much. Balance is one of those things that if you don’t use it, you lose it. Tai chi and other exercises like it are a great way to work on and maintain balance.”
Improved mood
Tai chi also can boost mood, according to Elaine Good, a mental health technician with the Johnson County Mental Health Center.
And while it’s not news that physical activity improves mental health in general, tai chi has an extra advantage. “Tai chi and other low-impact physical activity prompts us to bring conscious focus into our body and the present moment. This draws attention away from past regrets or future fears and worries,” Good said. “It contributes to calm and clear thinking and a more positive attitude.”
Good also pointed out that “practiced in a group setting, physical activity can decrease feelings of loneliness and help us build a sense of connections to others in our community.”
Participants Linda Goldberg, 80, and Margie Modglin, 66, said the social connections formed in class are important to them.
“We’ve all gone out to lunch together before, and when one of us plans to miss a class, we let the others know,” Goldberg said.
“And Debbie makes the classes so much fun,” Modglin said.
Marlene Schulte, JCPRD 50 Plus recreation coordinator, said participants have told her how much they enjoy the social aspect of the class. “People really look forward to coming in seeing the other participants and interacting with the instructor,” she said.
During the COVID-19 pandemic, JCPRD offered tai chi online so participants could practice the moves from home. But when it became safer to congregate, tai chi returned to face-to-face instruction with a virtual option.
“We found that people really value the in-person aspect of it, to have the relationship with the instructor and the other participants who are here,” Schulte said.
Joint and muscle health
Tai chi also can have a positive impact on the joints and muscles. In fact, instructor Shearer starts off her beginner tai chi class with seated exercises specifically approved for decreasing arthritis pain and increasing mobility in arthritic joints.
“Regular physical activity is one of the most important things people of all ages can do for their health. This is especially true for older adults,” said Charlie Hunt, director of the Johnson County Department of Health and Environment.
“It can prevent or delay many of the health problems that seem to come with age. The Centers for Disease Control and Prevention recommends at least 150 minutes of physical activity a week and at least two days a week of activities that strengthen muscles. But any amount of at least moderate activity provides some health benefits.”
In a recent class, Shearer illustrated that point by asking the participants, “That little old lady with the walker: what does she look like when she is walking?”
“Slouched over,” said one participant. “Small steps,” said another. A third participant demonstrated the stereotypical shuffle of a person desperately afraid of falling.
“Their steps are smaller. Their world is smaller. But what we are doing here today is making your world big,” Shearer said. “Your world needs to be as big as possible.”
For more information on tai chi classes and other 50 Plus recreation programs, visit jcprd.com/789/Wellness-Programs or call 913-831-3359 or 913-831-3342 TDD (service for hearing impaired).
Anne Christiansen-Bullers is a communications specialist at the Johnson County Manager’s Office.