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

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Home Fitness Gym – Convenient, Efficient, Effective September 3, 2010

Filed under: Fitness — Kazi @ 1:36 pm
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Home fitness gyms are becoming more and more popular and even more affordable as people recognize the need for fitness programs to improve their health and wellness. Each year there is increasing evidence of the benefits of exercise to improve your health, including decreased cholesterol and blood pressure, improved sense of well-being, improved energy levels, and a decreased risk of cancer, heart disease, and stroke.

Home fitness gyms are on the rise because they are convenient, time saving and private. Many people who are starting a new program feel self-conscious at the gym where everyone is watching everyone else. The added benefit of the personal trainers at a gym is often outweighed by the cost of lost privacy and decreased convenience. Personal trainers can also be hired to train you at home or consulted for a short term to develop a program that you execute at home.

Home fitness gyms are also convenient because you are not dependent upon the hours of a gym. You can get up early and work out before going to work while still showering at home.

When you are choosing the equipment for your home gym look for a device that is designed for multiple functions. The home gym should also be safe, reliable and within your price range. These gyms don’t need to be expensive to provide the you with an effective workout. As technology advances the gyms are becoming more affordable while providing more variability.

When you are in the market for a home gym also be sure to evaluate the space in which you plan to keep, use and store the equipment. Sometimes there is a trade off when you are evaluating a home gym that folds efficiently and one that is more bulky. Often the gyms that use your own body weight are stored easily in a closet or under the bed making working out in your home even more attractive.

There is a home gym on the market to fit just about anyone’s needs. Gyms can be adapted for those who have disabilities; others are better suited to those who want an intense workout consistently and still others may meet the price range, availability and customer service needs of the client. What ever your choice you should make an attempt to try the home gym at the store or do extensive research to read reviews of real people who have actually used the product.

Home gyms are a real benefit to people who have a desire to improve their health but at the same time want the convenience and privacy of working out in their own home. As sales increase and technology advances the possibilities for home fitness gyms expand each year. Home or at the gym? The choice is yours.

 

Workout of The (Rainy) Day April 26, 2010

Filed under: Fitness,Health — Kazi @ 5:47 pm
Tags: ,

Here is one you can do with minimal equipment. A set of dumbbells and a stability ball will do the job. It’s down and dirty. No frills. No time to look in the mirror. Don’t worry, the results are coming. Trust me. You can adapt the weight to your fitness level and your goals. Today, I used a set of 15 lb.ers (not a typo).  My goal was maintenance of my present fitness state via a combined cardio/strength workout.

If your goal is to get a little more definition, use a weight you find more challenging for you. For less of a cardio challenge, rest between each exercise.

Routine:
10 minutes warm up on Schwinn Airdyne stationary bike.

Do each set back to back. No resting between sets.

Maintain a rhythm throughout. No seesawing.

20 Bent Rows

20 Dead Lifts

20 Bicep Curls

20 Shoulder Press

20 DB Squats

40 Stability Ball Sit Ups.

Rest 2 min. between sets

Rinse and Repeat

Do as many sets as you can for 20 minutes.

muchpeace,
Kazi

PS. Free Pre-Boot Camp continues Tuesday. 3 sessions remaining.

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kazi@mybdoytemple.net