'Accessible' exercise you can do sitting down 'helps lower cholesterol'
Experts at a renowned medical school have explained the benefits of an "accessible" exercise that can even be done while sitting in a chair. Dr Gloria Yeh, associate professor of medicine at Harvard Medical School, said tai chi was good for heart health.
Harvard described it as "a slow, flowing form of exercise that's sometimes described as 'meditation in motion'". It involves a series of choreographed moves with descriptions such as "grasp the sparrow's tail" or "wave hands like clouds".
The mind has to focus as the body moves. It also helps with relaxation and easing stress.
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Dr Yeh said it all added up to mind-body therapies that helped with heart health. She said: "On a simple level, tai chi is a very accessible form of exercise."
Movements can be adapted to different levels of intensity and some can be done while seated. The Harvard experts also said tai chi didn't require fully extending or stretching the joints, so it's possible for people who are not so flexible to do it.
They also described it as a "gateway exercise" for those who can't, or won't, try other forms of exercise. Anyone can try tai chi and it can help to build confidence and strength, both mentally and physically. Over time, with practice, getting deeper into it can provide "a moderate aerobic exercise".
But the meditative aspects of tai chi that teach body awareness, slowing down and stress management are also important, said Dr Yeh, who directs the Mind-Body Research program at Beth Israel Deaconess Medical Center in the US. People prone to heart disease can benefit from holistic approaches that address their overall well-being, she added.
Tai chi to protect the heart
The Harvard experts said: "Studies exploring the health benefits of tai chi — which also include reduced pain and improved mood — date back to the 1950s. Tai chi may help lower cholesterol levels and dampen inflammation, both of which are linked to better heart health. But the best evidence seems to be for improving blood pressure, according to a 2008 review of 26 studies co-authored by Dr Yeh in the journal Preventive Cardiology . In people with high blood pressure, systolic blood pressure (the first number in a blood pressure reading) fell seven to 32 points, while diastolic pressure (the second number) fell by two to 18 points."
Tai chi to heal the heart
The Harvard experts said tai chi "may be a promising addition to cardiac rehabilitation, a multiweek programme of structured exercise paired with lifestyle and nutrition education". They said cardiac rehab "improves quality of life and survival after a serious heart-related problem, procedure, or surgery".
Studies by Dr Yeh and others suggest that for people who decline cardiac rehab, tai chi can help them ease into exercising more, losing weight and enjoying a better quality of life. As this research continues to grow, tai chi may become a more popular option in conjunction with cardiac rehab, said Dr Yeh.
Trying tai chi
Tai chi classes can be found easily, at local venues such as leisure centres or community centres. The instructor will demonstrate the movements, which are often done with a slight bend in the knees.
Dr Yeh said: "You might learn to let go of extra muscle tension, take deep breaths, and pay attention to how your body feels."
It can also be done at home via the internet or a DVD. However Dr Yeh recommends an in-person class, as it may help with grapsing the concepts and also has a social aspect.
The Harvard Medical School Special Health Report An Introduction to Tai Chi has more information.