Wealthy Health-Wise

keeping it small & simple

10 Reasons Why You Should be Practicing Tai Chi September 22, 2011

Filed under: Medicine — Kazi @ 11:54 pm
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Their doing it in the park
their doing it after dark
Tai Chi, Oh yeah

OK, so I got a little creative with the songs’ original lyrics. But you must admit, Tai Chi fits nicely into the Rock Creek Park chorus.

Tai Chi is a Chinese internal martial art. One of the many exercise forms that fall under the greater umbrella of what the Chinese call Chi Kung (or Qi Gong). These exercises are not reserved for the martial arts community. Tai Chi is practiced by people from all walks of life. Young and old, strong and frail, athletes and scholars. Everyone can benefit by adding a regular Tai Chi practice to their self-healing regimen.

Here are 10+ Reasons Why You Should be practicing Tai Chi.

1. Tai Chi is Safe, efficient and effective (SEE) – i have yet to hear of anyone being injured by participating in Tai Chi practice. The movements are slow and grounded. There is no dangerous equipment involved.

2. Efficient practicing Tai Chi for 20 minutes a day can have a tremendous positive effect upon your health, strength and flexibility. You get a substantial return on your energy/time investment.

3. Effective- unlike many of the new fad exercises and equipment popping up every other day on our televisions and internet, Tai Chi has been around for over a thousand years. First, only being handed down within Chinese family lineages. Tai Chi’s effectiveness as a health tonic has led to its spread throughout the known world. Many progressive health centers like the Mayo Clinic recommend Tai Chi to their patients and in many cases have an instructor on staff.

4. Tai Chi fosters stress resilience. In addition to the myo-facial workout, Tai Chi’s mental focus and breathing techniques teach you how to recognize and reduce stress within the mind-body continuum.

5. You can practice alone or in a group. Are you the solitary type? Do you like to really focus during your exercise? Or does a group atmosphere motivate you and allow you to meet new, like-minded friends? Well, either way you can find Tai Chi instruction that fits your preferences.

6. No additional equipment necessary. All you need it your able body, desire and an instructor. There are more advanced forms of Tai Chi that uses a sword as a practice weapon. But it will be some time before you are ready to tackle this level, if you choose.

7. Gets you outdoors. Tai Chi can be practiced anywhere, but you get the most benefit practicing in the outdoors. preferably in a natural setting. The fresh air (deep breathing is a crucial part of Tai Chi), the sunlight  (many Americans are significantly Vitamin D deficient) and the sounds of nature, add unparalleled healing elements to your Tai Chi practice.

8. Cost effective. Tai Chi is a choreographed movement. And so the key to learning it is practice, practice, practice. You can progress just fine attending 1 sessions per week. The rest of your practice is done on your own or with other classmates, in between sessions with your instructor.

9. Tai Chi practice creates body awareness. Practicing Tai Chi teaches you how to listen to your body. You will begin to notice how your body reacts to your movement and develop a greater awareness of your energy level through the day. The little changes in body function that would have previously gone unnoticed, will become more apparent. This is extremely helpful for western men, who have been raised to ignore pain and use our bodies to the edge of abuse, before seeking out the assistance of a healing professional.

10. No special fitness apparel required. As long as your regular clothing is not tight and allows you to move freely (you need to take some big steps, raise you arms high, pivot and twist at the hip), you will have no problem practicing on your lunch break and returning to you desk without a shower and change of cloths.

A more significant motivator should be how Tai Chi practice can benefit your health. Researchers have found that intensive Tai Chi practice shows some favorable effects on:

  • the promotion of balance control, flexibility, cardiovascular fitness
  • has shown to reduce the risk of falls in both healthy elderly patients, and those recovering from chronic stroke, heart failure, high blood pressure, heart attacks, multiple sclerosis, Parkinson’s, Alzheimer’s and fibromyalgia,.
  • Tai chi’s gentle, low impact movements burn more calories than surfing and nearly as many as downhill skiing.
  • reduced levels of LDL’s 20–26 milligrams when practiced for 12–14 weeks.
  • compared to regular stretching showed the ability to greatly reduce pain and improve overall physical and mental health in people over 60 with severe osteoarthritis of the knee.
  • A pilot study has found preliminary evidence that tai chi and related qigong may reduce the severity of diabetes.
  • In a randomized trial of 66 patients with fibromyalgia, the tai chi intervention group did significantly better in terms of pain, fatigue, sleeplessness and depression than a comparable group given stretching exercises and wellness education.
  • A systematic review funded in part by the U.S. government, of the current (as of 2010) studies on the effects of practicing Tai Chi found that, 1 hour to 1 year of regular Tai Chi significantly increased psychological well-being including reduction of stress, anxiety, and depression, and enhanced mood in community-dwelling healthy participants and in patients with chronic conditions. Seven observational studies with relatively large sample sizes reinforced the beneficial association between Tai Chi practice and psychological health.”

Now that you know what you’re missing:

Join The Medicine Movement – Fall Tai Chi Schedule

Fall Hiking Schedule

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Meditation Practice for Virgins. March 24, 2010

I will not stack the deck with any explanations on what meditation is, does or what the benefits are.  This way we avoid the power of suggestion.  Just follow the directions below and share with us  your personal experience. Experience is The Best Teacher.

Meditation 101 for First Timers (Virgins).

Find a quiet space. Sit erect, yet relaxed. Feet flat on the floor. Hands resting on your lap.

Softly focus your eyes on the tip of your nose.

Inhale deeply into your abdomen. [when you inhale, only your tummy should expand. Not your chest. If necessary, place your hands on your tummy (navel area) until you feel your tummy expanding with each inhalation.]

Inhale slowly, but not so slow or deep that you find yourself straining. Maintain a relaxed effort.

Pay attention to the sensation of your expanding and contracting  tummy as you breath.  Keep your mind on the sensation you feel with each complete breath.

Periodically check your posture.  If you begin to slouch, gently resume your original erect/relaxed posture.

If your mind wanders (you start thinking about other things (job, lunch, telling your friends how you meditated), return your attention to feeling the sensation of breathing in your tummy.  This will definitely happen. Do not become frustrated.  Just keep bringing attention back until your time is up.

If your eyes become heavy and want to close allow them to close.

When done, open your eyes very slowly.  Then you can begin moving very slowly.

First timers practice for at least 5 minutes.
You can do this a few times a day. Most important, is to practice everyday at least once.

First timers, please post comments on your experience.

“The proof is in the pudding”

 

Smoothies Back In Season March 17, 2010

Filed under: Health,Medicine,Uncategorized — Kazi @ 12:38 pm
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Here is a little somethin somethin to keep you stoked when the 2 O’clock brain fade invades your productivity parade:

Blueberry Blitz

1 cup frozen blueberries
1/2 cup frozen strawberries
1/2 cup frozen pineapples
1 tbs Berrie Greens (or another green supplement)
1 tbs hemp protein powder (or your fav protein powder)
1/3 eye dropper of  stevia extract

place ingredients into Magic Bullet blender and blend until smooooooooth.

Wallah.

Tell me what you think.