Still Mountain T'ai Chi and Chi Kung

Tai Chi Effective in Reducing Frailty in Older People Frailty affects the quality of life of older age adults by limiting mobility, reducing physiological reserve and reducing independence. The frailty phenotype is typically characterized by exhaustion, loss or lack of physical activity, weight loss and weakness, although more recently there have been proposals to extend the frailty criteria to include physiological characteristics such as inflammation, oxidative stress and... vascular function. Exercise has the potential to prevent, delay or even reverse frailty, but not all exercise is perceived as suitable for an older age population. A British study recently published by Experimental gerontology tested Tai Chi and Zumba Gold as exercise interventions in older age adults (65 to 75 years old) to improve characteristics related to the frailty phenotype. Muscle strength and flexibility (functional fitness as a measure of weakness), cardiorespiratory fitness, blood pressure, vascular function (FMD), markers of oxidative stress (total antioxidant capacity, malondialdehyde, 8-isoprostane, protein carbonyl), inflammation (CRP) and aspects of wellbeing related to exhaustion were assessed at baseline (pre-), 6 weeks (mid-) and 12 weeks (post-intervention). Both Tai Chi and Zumba Gold improved systolic blood pressure, vascular function, and functional fitness following the 12-week intervention to a similar extent. Furthermore, antioxidant capacity was significantly increased, and lipid oxidation significantly reduced after 12 weeks of Tai Chi compared to baseline. Anxiety, physical and mental fatigue decreased in both groups, with a greater decrease in mental fatigue in the Tai Chi group. Taken together, these changes suggest that Tai Chi has the potential to reduce outcomes related to the extended frailty phenotype in older age adults. See more

The Effects of Baduanjin Qigong on Postural Stability and Symptoms of Knee Osteoarthritis Patients Knee osteoarthritis is a common disease affecting a large number of old individuals worldwide. A Chinese study recently published by Frontiers in Medicine aimed to explore the effects of Baduanjin Qigong in patients with knee osteoarthritis. Half of 50 participants with knee osteoarthritis were randomly assigned to an experimental group and the other half to a control group. P...articipants in the experimental group received Baduanjin Qigong training for 12 weeks, with three sessions per week lasting 40 minutes per session. Participants in the control group did not receive any additional physical training. All of participants completed outcome (proprioception, postural stability, and functional ability) assessments at three time points (baseline, Week 8, 12). Proprioception and Western Ontario and McMaster Universities Osteoarthritis Index function were statistically improved at eighth and 12th week of the intervention in the Baduanjin Qigong group, while the control group did not have any significant changes. For postural stability at the anterior-posterior direction with eyes closed, Baduanjin Qigong group showed significant improvement compared to controls after the 12 weeks of intervention. Regular Baduanjin Qigong practice helped the improvement of knee joint proprioception and postural stability, and reduction of pain, stiffness, and functional impairments of old adults with knee osteoarthritis. Well-designed randomized controlled trials with long-term assessment are needed. See more

Lower Percentage of Fat Mass among Tai Chi Practitioners - International journal of environmental research and public health published an Italian study that analyzed total and regional body composition in Tai Chi Chuan (TCC) middle-aged and elderly practitioners. A cross-sectional study on 139 Italian subjects was realized: 34 TCC practitioners (14 men, 20 women; 57 to 70-year old) and 105 sedentary volunteers (49 men, 56 women; 56 to 69-year old). Anthropometric measureme...nts (height, weight, arm, waist, and calf circumferences), hand-grip strength, and physical capacity values were collected. Total and regional (arm, leg, and trunk) body composition was analyzed by means of specific bioelectrical impedance vector analysis (specific BIVA). TCC practitioners of both sexes were characterized by a normal nutritional status, normal levels of physical capacity, and normal values of hand-grip strength. Compared to controls, they showed lower percentages of fat mass (lower specific resistance) in the total body, the arm, and the trunk, and higher muscle mass (higher phase angle) in the trunk, but lower muscle mass in the arm. Sexual dimorphism was characterized by higher muscle mass (total body, arm, and trunk) and lower %FM (arm) in men; sex differences were less accentuated among TCC practitioners than in the control. TCC middle-aged and elderly practitioners appear to be less affected by the process of physiological aging and the associated fat mass changes, compared to sedentary people. See more

Tai Chi May Slow Down the Progression of Symptoms of Parkinson's Disease February 25, 2020 - Parkinson's disease cannot be cured but symptoms can be improved by making use of physical therapy. A Chinese study published by Brazilian journal of medical and biological research in February 2020 compared the effect of routine exercises and Tai Chi on physical and clinical performance in elderly people suffering from Parkinson's disease. Three groups of 22 individuals were consid...ered: the verum group, which performed true Qigong; the control group, which performed sham, or placebo Qigong; and the waiting list group. In order to evaluate Qigong effects, attention tests (d2) were applied to all groups before the intervention period (t1) and after two and four weeks of practice (t2 and t3, respectively). Data from interviews, physical and clinical performance, and levodopa consumption of 500 patients with confirmed Parkinson's disease (severity level I to III) were collected and analyzed. Two hundred fifty Participants who received 80 min/day Tai Chi 3 times/week for 2 months were included in the Tai Chi (TC) group and the same number of participants who received 90 min/day routine exercise 3 times/week for 2 months were included in routine exercise (RE) group. Timed up-and-go, 50-foot speed walk, and functional reach were improved by Tai Chi and routine exercise but intensities of Tai Chi for improvement of such parameters was higher than routine exercise. Incidence of falls was decreased by both physical therapies but more for the TC group. In the TC group, at the end of follow-up, 22 (9%) patients were successful in withdrawal of levodopa treatment. Also, the dose of levodopa was decreased in patients of the TC group who had to continue levodopa. The results show that Tai Chi had the potential to slow down the progression of symptoms of Parkinson's disease and delayed the introduction of levodopa (level of evidence: III). See more

Tai Chi Effective in Reducing Frailty in Older People Frailty affects the quality of life of older age adults by limiting mobility, reducing physiological reserve and reducing independence. The frailty phenotype is typically characterized by exhaustion, loss or lack of physical activity, weight loss and weakness, although more recently there have been proposals to extend the frailty criteria to include physiological characteristics such as inflammation, oxidative stress and... vascular function. Exercise has the potential to prevent, delay or even reverse frailty, but not all exercise is perceived as suitable for an older age population. A British study recently published by Experimental gerontology tested Tai Chi and Zumba Gold as exercise interventions in older age adults (65 to 75 years old) to improve characteristics related to the frailty phenotype. Muscle strength and flexibility (functional fitness as a measure of weakness), cardiorespiratory fitness, blood pressure, vascular function (FMD), markers of oxidative stress (total antioxidant capacity, malondialdehyde, 8-isoprostane, protein carbonyl), inflammation (CRP) and aspects of wellbeing related to exhaustion were assessed at baseline (pre-), 6 weeks (mid-) and 12 weeks (post-intervention). Both Tai Chi and Zumba Gold improved systolic blood pressure, vascular function, and functional fitness following the 12-week intervention to a similar extent. Furthermore, antioxidant capacity was significantly increased, and lipid oxidation significantly reduced after 12 weeks of Tai Chi compared to baseline. Anxiety, physical and mental fatigue decreased in both groups, with a greater decrease in mental fatigue in the Tai Chi group. Taken together, these changes suggest that Tai Chi has the potential to reduce outcomes related to the extended frailty phenotype in older age adults. See more

Can Qigong Improve Attention in Adolescents? The ability to direct and maintain attention is a prerequisite for learning. Qigong exercises are already commonly practiced in many developed countries to increase attention and memory. A new study done by scientists in Portugal and published in the January 2020 issue of Journal of bodywork and movement therapies examined whether Qigong would improve the attention levels of adolescents (12-14 years of age) when practiced as part... of their physical education course. Three groups of 22 individuals were considered: the verum group, which performed true Qigong; the control group, which performed sham, or placebo Qigong; and the waiting list group. In order to evaluate Qigong effects, attention tests (d2) were applied to all groups before the intervention period (t1) and after two and four weeks of practice (t2 and t3, respectively). At t1, there was no significant difference between the verum, control and waiting list groups in all measurable features. After 4 weeks of exercise, the verum group was significantly superior in all measurable features in comparison to the control group and the waiting list group. Values in the waiting list group were generally worse than in the control group (placebo Qigong), but there was no significant difference between the control and waiting list group, showing that the placebo offered an effect that was not significantly greater than the effect of no intervention at all. The results show that Qigong was able to improve attention in adolescents after 4 weeks of practice, leading the scientists to conclude that it may be a useful tool when integrated into physical education classes. See more

The Effects of Baduanjin Qigong on Postural Stability and Symptoms of Knee Osteoarthritis Patients Knee osteoarthritis is a common disease affecting a large number of old individuals worldwide. A Chinese study recently published by Frontiers in Medicine aimed to explore the effects of Baduanjin Qigong in patients with knee osteoarthritis. Half of 50 participants with knee osteoarthritis were randomly assigned to an experimental group and the other half to a control group. P...articipants in the experimental group received Baduanjin Qigong training for 12 weeks, with three sessions per week lasting 40 minutes per session. Participants in the control group did not receive any additional physical training. All of participants completed outcome (proprioception, postural stability, and functional ability) assessments at three time points (baseline, Week 8, 12). Proprioception and Western Ontario and McMaster Universities Osteoarthritis Index function were statistically improved at eighth and 12th week of the intervention in the Baduanjin Qigong group, while the control group did not have any significant changes. For postural stability at the anterior-posterior direction with eyes closed, Baduanjin Qigong group showed significant improvement compared to controls after the 12 weeks of intervention. Regular Baduanjin Qigong practice helped the improvement of knee joint proprioception and postural stability, and reduction of pain, stiffness, and functional impairments of old adults with knee osteoarthritis. Well-designed randomized controlled trials with long-term assessment are needed. See more

Lower Percentage of Fat Mass among Tai Chi Practitioners - International journal of environmental research and public health published an Italian study that analyzed total and regional body composition in Tai Chi Chuan (TCC) middle-aged and elderly practitioners. A cross-sectional study on 139 Italian subjects was realized: 34 TCC practitioners (14 men, 20 women; 57 to 70-year old) and 105 sedentary volunteers (49 men, 56 women; 56 to 69-year old). Anthropometric measureme...nts (height, weight, arm, waist, and calf circumferences), hand-grip strength, and physical capacity values were collected. Total and regional (arm, leg, and trunk) body composition was analyzed by means of specific bioelectrical impedance vector analysis (specific BIVA). TCC practitioners of both sexes were characterized by a normal nutritional status, normal levels of physical capacity, and normal values of hand-grip strength. Compared to controls, they showed lower percentages of fat mass (lower specific resistance) in the total body, the arm, and the trunk, and higher muscle mass (higher phase angle) in the trunk, but lower muscle mass in the arm. Sexual dimorphism was characterized by higher muscle mass (total body, arm, and trunk) and lower %FM (arm) in men; sex differences were less accentuated among TCC practitioners than in the control. TCC middle-aged and elderly practitioners appear to be less affected by the process of physiological aging and the associated fat mass changes, compared to sedentary people. See more

"In Taichi, when I turn, I not only turn my hand and my waist, I have to turn my entire skin, organs, my ear they all must be involved in turning. If not, tho...se places become the burden we call ‘dead zone.’ Dead zone means you cannot flow. If I have a ‘dead zone,’ then I pay a heavy price." - Master Waysun Liao Learn how with online streaming video: www.taichitao.tv Subscribe: https://bit.ly/2Y8sXgG Articles, Classes, Seminars: www.taichitaocenter.com #taiji #taichitips

Tai Chi May Slow Down the Progression of Symptoms of Parkinson's Disease February 25, 2020 - Parkinson's disease cannot be cured but symptoms can be improved by making use of physical therapy. A Chinese study published by Brazilian journal of medical and biological research in February 2020 compared the effect of routine exercises and Tai Chi on physical and clinical performance in elderly people suffering from Parkinson's disease. Three groups of 22 individuals were consid...ered: the verum group, which performed true Qigong; the control group, which performed sham, or placebo Qigong; and the waiting list group. In order to evaluate Qigong effects, attention tests (d2) were applied to all groups before the intervention period (t1) and after two and four weeks of practice (t2 and t3, respectively). Data from interviews, physical and clinical performance, and levodopa consumption of 500 patients with confirmed Parkinson's disease (severity level I to III) were collected and analyzed. Two hundred fifty Participants who received 80 min/day Tai Chi 3 times/week for 2 months were included in the Tai Chi (TC) group and the same number of participants who received 90 min/day routine exercise 3 times/week for 2 months were included in routine exercise (RE) group. Timed up-and-go, 50-foot speed walk, and functional reach were improved by Tai Chi and routine exercise but intensities of Tai Chi for improvement of such parameters was higher than routine exercise. Incidence of falls was decreased by both physical therapies but more for the TC group. In the TC group, at the end of follow-up, 22 (9%) patients were successful in withdrawal of levodopa treatment. Also, the dose of levodopa was decreased in patients of the TC group who had to continue levodopa. The results show that Tai Chi had the potential to slow down the progression of symptoms of Parkinson's disease and delayed the introduction of levodopa (level of evidence: III). See more

Can Qigong Improve Attention in Adolescents? The ability to direct and maintain attention is a prerequisite for learning. Qigong exercises are already commonly practiced in many developed countries to increase attention and memory. A new study done by scientists in Portugal and published in the January 2020 issue of Journal of bodywork and movement therapies examined whether Qigong would improve the attention levels of adolescents (12-14 years of age) when practiced as part... of their physical education course. Three groups of 22 individuals were considered: the verum group, which performed true Qigong; the control group, which performed sham, or placebo Qigong; and the waiting list group. In order to evaluate Qigong effects, attention tests (d2) were applied to all groups before the intervention period (t1) and after two and four weeks of practice (t2 and t3, respectively). At t1, there was no significant difference between the verum, control and waiting list groups in all measurable features. After 4 weeks of exercise, the verum group was significantly superior in all measurable features in comparison to the control group and the waiting list group. Values in the waiting list group were generally worse than in the control group (placebo Qigong), but there was no significant difference between the control and waiting list group, showing that the placebo offered an effect that was not significantly greater than the effect of no intervention at all. The results show that Qigong was able to improve attention in adolescents after 4 weeks of practice, leading the scientists to conclude that it may be a useful tool when integrated into physical education classes. See more

Effects of Tai Chi on Inhibitory Control in Elderly Women Inhibitory control is a sub-ability of executive function and plays an important role in the entire cognitive process. However, declines in inhibitory control during aging significantly impair the quality of life of elderly people. Investigating methods to delay the decline of inhibitory control has become a focal point in current research. Tai Chi is one effective method used to delay cognitive declines in older adu...lts. However, the specific effects of Tai Chi on inhibitory control and the mechanisms through which Tai Chi may improve cognition in older adults have not been comprehensively investigated. A Chinese study published by Frontiers in Human Neuroscience in January 2020 explores possible neurological mechanisms related to the effects of Tai Chi interventions on inhibitory control in older people using a functional near-infrared spectroscopy (fNIRS) technique and reaction times (RTs). A total of 26 healthy, elderly people who had not received Tai Chi training completed all study procedures. The subjects were randomized to either the Tai Chi group or the control group. Subjects in the Tai Chi group were taught Tai Chi by a certified instructor and trained for 8 weeks. The control group continued to perform general daily activities. The Flanker task was administered to every participant to evaluate inhibitory control pre- and post-intervention. While participants were performing the Flanker task, fNIRS data were collected. Post-intervention, significant differences for incongruent flankers were found only for the Tai Chi intervention group. Faster RTs were observed for the incongruent flankers in the Tai Chi group than in the control group. Analysis of the fNIRS data revealed an increase in oxy-Hb in the prefrontal cortex during the incongruent flankers after the TCC exercise intervention. The Tai Chi intervention significantly improved inhibitory control in older adults, suggesting that Tai Chi is an effective, suitable exercise for improving executive function and neurological health in elderly people. See more

Harvard Study Finds Qigong a Safe Therapy for Post-Surgical Pain in Breast Cancer Harvard Medical School performed a single-arm mixed-methods pilot study to assess the feasibility, safety, and preliminary effectiveness of a 12-week multimodal Qigong Mind-Body Exercise (QMBE) program for breast cancer survivors with persistent post-surgical pain (PPSP). Primary outcome measures were feasibility (recruitment, adherence) and safety. Validated self-report questionnaires were u...sed to evaluate a constellation of interdependent symptoms, including pain, fatigue, mood, exercise, interoceptive awareness, and health-related quality of life at baseline and 12 weeks. A subset of the instruments was administered 6 months postintervention. Shoulder range of motion and grip strength were objectively assessed at baseline and 12 weeks. Qualitative interviews were conducted at baseline and 12 weeks. The report, published in the latest issue of Integrative cancer therapies, showed that 21 participants were enrolled; 18 and 17 participants, respectively, completed the 12-week and 6-month outcome assessment. No serious adverse events were reported. Statistically significant improvements were observed at 12 weeks in pain severity and interference, fatigue, anxiety, depression, perceived stress, self-esteem, pain catastrophizing, and several subdomains of quality of life, interoceptive awareness, and shoulder range of motion. Changes in pain, fatigue, pain catastrophizing, anxiety, depression, and quality of life were clinically meaningful. Postintervention effects were sustained at 6 months. The research team concluded that Qigong Mind-Body Exercise is a safe and gentle multimodal intervention that shows promise in conferring a broad range of psychosocial and physical benefits for breast cancer survivors with PPSP. Results support the value of future studies evaluating the impact of QMBE on multiple outcomes relevant to breast cancer survivors with PPSP. See more

Tai Chi for Type 2 Diabetes Mellitus: A Protocol for Systematic Review Tai Chi is gaining an increasing popularity in rehabilitation management of chronic conditions. Yet no consensus has reached on its efficacy and safety of type 2 diabetes despite that several systematic reviews (SRs) were published on this topic. Therefore, a group of Chinese scientists will conduct an overview to critically evaluate current SRs and implement an updated meta-analysis with recently publis...hed randomized controlled trials (RCTs). A systematic literature search of relevant RCTs-based SRs will be conducted in electronic databases including Medline, Embase, the Cochrane Library, the Chinese National Knowledge Infrastructure, the Chinese Biomedical Literature Database from their inceptions to search date without language restrictions. Eligible SRs will be methodologically assessed by the assessment of multiple SRs 2 and Risk of Bias in SRs tool and their RCTs included will be extracted for further evidence synthesis. To update current meta-analysis on this topic, a supplementary search will be implemented for related newly emerged RCTs. Cochrane risk of bias assessment tool will be applied for RCTs quality evaluation. The grading of recommendations assessment, development and evaluation will be utilized for evidence quality assessment of outcomes. Study characteristic information on participants, interventions, outcomes, comparisons and conclusions will be described in detail. Review Manager V5.3 will be used for risk of bias assessment and Stata 14.0 for meta-analysis and sensitivity analysis. This study finding will provide an updated evidence of Tai Chi for patients with type 2 diabetes mellitus (T2DM), thus to help inform clinical physicians, T2DM patients and their families to develop better rehabilitation plans and to draw more attention of decision-makers in exercise rehabilitation related policy-making. See more

Dao Yin Qigong: Origin, Potential Mechanisms, and Clinical Applications Dao Yin Qigong is a form of exercise combining physical movements, mental focus, and breathing originated in ancient China. In a review appeared in Evidence-based complementary and alternative medicine, researchers from 2 Chinese universities and Harvard Medical School introduce the history in the development and the scope of Dao Yin, the relationship between Dao Yin with Taoist culture and Qigong, and the potential mechanisms of how Dao Yin promotes health and alleviate illnesses. Empirical research studies using Dao Yin for treatment of lumbar spondylosis, peripheral musculoskeletal diseases, cervical spondylosis, heart diseases, central nervous system disorders, immunological dysfunction, and psychological disorders are detailed.

Effects of Tai Chi on Postural Control during Dual-task Stair Negotiation Stair ascent and descent require complex integration between sensory and motor systems; individuals with knee osteoarthritis (KOA) have an elevated risk for falls and fall injuries, which may be in part due to poor dynamic postural control during locomotion. Tai Chi exercise has been shown to reduce fall risks in the ageing population and is recommended as one of the non-pharmacological therapies for ...people with KOA. However, neuromuscular mechanisms underlying the benefits of Tai Chi for persons with KOA are not clearly understood. Postural control deficits in performing a primary motor task may be more pronounced when required to simultaneously attend to a cognitive task. A new randomized controlled trial (RCT) collaborated by scientists from China, New Zealand, U.K. and the U.S. aims to evaluate the effects of a 12-week Tai Chi program versus balance and postural control training on neuromechanical characteristics during dual-task stair negotiation. Sixty-six participants with KOA will be randomized into either Tai Chi or balance and postural control training, each at 60?min per session, twice weekly for 12 weeks. Assessed at baseline and 12 weeks (ie, postintervention), the primary outcomes are attention cost and dynamic postural stability during dual-task stair negotiation. Secondary outcomes include balance and proprioception, foot clearances, self-reported symptoms and function. A telephone follow-up to assess symptoms and function will be conducted at 20 weeks. The findings will help determine whether Tai Chi is beneficial on dynamic stability and in reducing fall risks in older adults with KOA patients in community. See more

Tai Chi and Qigong for Anxiety and Depression in COPD Patients Mind-body exercise, such as Tai Chi, Qigong and Yoga, has been generally recognized as a beneficial strategy to improve mental health in those with Chronic Obstructive Pulmonary Disease (COPD). However, to date, no attempt has been made to collate this literature. The aim of the present study, published by International journal of environmental research and public health in December 2019, was to systematically a...nalyze the effects of mind-body exercise for COPD patients with anxiety and depression and provide scientific evidence-based exercise prescription. Both Chinese and English databases were used as sources of data to search randomized controlled trials (RCT) relating to mind-body exercise in COPD patients with anxiety and depression that were published between January 1982 to June 2019. Thirteen eligible RCT studies were finally used for meta-analysis. Results show that mind-body exercise including Tai Chi, Qigong, Yoga had significant benefits on COPD patients with anxiety and depression. Sub-group analysis indicated that, for anxiety, 30-60 min exercise session for 24 weeks of health Qigong or Yoga had a significant effect on patients with COPD who are more than 70 years and have more than a 10-year disease course. For depression, 2-3 times a week, 30-60 min each time of health Qigong had a significant effect on patients with COPD patients who are more than 70 years old and have less than a 10-year disease course. In conclusion, mind-body exercise could reduce levels of anxiety and depression in those with COPD. More robust RCT are required on this topic. See more