For example, you can do tai chi in a chair or using a chair for support or standing independently—all would help improve your functional ability, Dr. Harmer says. LinLin Choy, a tai chi instructor who trains teachers at the Oregon Research Institute in Eugene and other locations around the country, recommends the three forms pictured here. Watch this video demonstrating each of the forms below by Fuzhong Li, PhD, a research scientist at the Oregon Research Institute who has studied tai chi.
What it teaches: Stepping forward diagonally; learning how to set an intention before shifting your weight; engaging both sides of the body, which may improve stride length. What it teaches: Stepping backward; improving the ability to stop and start comfortably. How it helps: Supports increased trunk rotation to ease turning and reaching for an object.
Tai chi is best learned in a class where the nuances of breathing and mindful movement are taught. The National Institutes of Health says tai chi might be more effective than other forms of exercise in reducing falling and the fear of falling. Partian credits tai chi with helping him ease his fear of falling and making him stronger.
Because, he says, tai chi helps him be more aware of his body. Before beginning an exercise program, always check with your doctor.
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Tai chi is essentially a gentle activity that is unlikely to cause injury if done correctly. The exercises involve lots of flowing, easy movements that don't stress the joints or muscles. It's a good idea to watch a class or attend a free taster session before signing up for a course. If you have a medical condition or any health concerns, or haven't exercised for a long time, speak to your GP before you start tai chi.
Yes, such as yang, chen and wu. Some teachers often practise a combination of styles. The main differences between the different tai chi styles are in the speed of movement and the way the body holds the postures. Tai chi is characterised by its slow, graceful, continuous movements that are gentle on the joints and muscles.
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