The circulation and balancing of the Chi is the great secret of life. It is a very valuable exercise that affects the inner organs as well as the muscular structure.

Tai Chi Chih: An Exercise Option for Older Adults by Kevin J. Schaller, BSN, MSN. Journal of Gerontological Nursing, October 1996, 22(10), 12-17

Key Points:

 1. Physical inactivity is a leading cause of morbidity and        mortality among elders.
 2. Nurses are frequently in the position to recommend and        encourage exercise and activity for clients.
 3. Tai Chi Chih is a safe and enjoyable form of exercise that        may be ideal to improve and mantain physical function in        older adults.

Abstract

The purpose of this study was to determine the effects of Tai Chi Chih on balance, flexibility, mood, health status, and blood pressure in a sample of community-dwelling elders. A quasi-experimental pretest-posttest design was used in the study. Participants were recruited from a senior center located in the suburbs of a large metropolitan area. The experimental group consisted of 24 volunteers over the age of 55 who performed 60 minutes of Tai Chi Chih once a week for 10 weeks and practiced at home. The control group consisted of 22 volunteers who continued with their current level of activity. Analysis of covariance revealed a significant difference between the two groups on balance (F=4.3,p<.05). This study suggests that Tai Chi Chih is a safe and enjoyable form of exercise that might improve balance in community-dwelling elders.

UCLA Neuropsychiatric Institute September, 2003 Mind over Matter: Tai Chi Class Boosts Shingles Immunity, Improves Physical Functioning in Older Adults

UCLA Neuropsychiatric Institute researchers report that older adults in a 15-week Tai Chi class saw immunity factors that suppress shingles soar 50 percent. In addition, participants showed significant improvement in their physical health and ability to move through their day.

Appearing in the September edition of the journal Psychosomatic Medicine, findings of the randomized, controlled clinical trial are the first to demonstrate a positive, virus-specific immune response to a behavioral intervention.

“Our findings offer a unique and exciting example of mind over matter,” said Dr. Michael R. Irwin, a professor at the UCLA Neuropsychiatric Institute and director of the Institute’s Cousin’s Center for Psychoneuroimmunology. “A large body of research shows how behavior can negatively affect the immune system and health, but ours is the first randomized, controlled study to demonstrate that behavior can have a positive effect on immunity that protects against shingles. The findings are particular noteworthy as Tai Chi Chih or “meditation with movement” increased immunity in older adults who are at risk for herpes zoster.

“The improvements in both immunity and physical functioning were significant by widely accepted measures of each, and all with no surgery, no drugs and no side effects,” Irwin said. “We were particularly struck by improvements in what subjects were able to accomplish physically as a result of participating in these classes. In fact, older adults who had more impairment present at the start of the study showed the greatest improvement and benefit at the end.”

The varicella zoster virus, or shingles, can cause a painful skin rash with intermittent pain that can last for months or years. Even when the rash subsides, skin in the affected area can remain extremely painful to the touch.

The virus lurks in the nerves of virtually everyone who has had chicken pox, but the immune system typically prevents outbreaks. This cell-mediated immunity to the virus declines with age, however, leaving older adults particularly susceptible to the painful condition. The greater the decline, the greater the risk. No vaccination against shingles exists.

The study randomly assigned 36 men and women age 60 or older to a 15-week program of three 45-minute Tai Chi classes a week or to a wait list. To qualify, each volunteer had to show immunity to varicella zoster virus, but not to have had a history of shingles. They also had to be able to walk. Three class members dropped out before the study ended due to transportation issues. One member of the control group dropped out.

Varicella zoster virus-specific cell-mediated immunity was measured before the program began and one week after the program ended. Doctors used the Medical Outcome scale to assess physical functioning before the program began; at five, 10 and 15 weeks during the program; and one week after the program ended.

The study was funded by the National Center for Complementary and Alternative Medicine, a unit of the National Institutes of Health.

Co-authors of the study were Jennifer L. Pike and Jason C. Cole of the UCLA Neuropsychiatric Institute and Department of Medicine at the David Geffen School of Medicine at UCLA, and Dr. Michael N. Oxman of the University of California at San Diego and the San Diego Veterans Affairs Healthcare System.

The UCLA Neuropsychiatric Institute is an interdisciplinary research and education institute devoted to the understanding of complex human behavior, including the genetic, biological, behavioral and sociocultural underpinnings of normal behavior, and the causes and consequences of neuropsychiatric disorders.

Justin Stone has had successful careers in music (he still records jazz piano and wrote and recorded the background music for the 13-part PBS series on T'ai Chi Chih), finance (he was an allied member of the New York Stock Exchange) and writing. He is also an exhibiting painter and poet.

Justin left the financial world in 1953 to take the first of many trips to the Orient, where he practiced with Yogis in India and Zen Monks in Japan. He considers these trips the most important part of his life. In 1974, after having practiced and taught T'ai Chi Ch'uan for many years, he originated T'ai Chi Chih. In its short existence, mostly via word-of-mouth, T'ai Chi Chih has spread throughout the world. There are now over 2000 accredited teachers.

Justin considers the circulation and balancing of the Chi (Intrinsic Energy) to be the most important secret of life. He has written 12 books on various spiritual subjects, teaches meditation and T'ai Chi Chih. He conducts meditation retreats for sincere students. (Many of Justin’s writings and instructional video/dvd are available for purchase by clicking Materials)

I discovered Tái Chi Chih® at the end of a 10 year dark night of the soul; it began with a difficult divorce and culminated with an intense doctoral program and dissertation experience. In my 40’s and very unhappy and depressed about the unfulfilling life I was stuck in, I took the plunge into a divorce action that dragged me and my young son through painful emotional distress that followed us for 7 years, 7 judges, and 7 times 7,000 dollars. I knew I needed to maintain balance and sanity, and I tried to re-acquaint myself with the TM meditation technique I had learned 15 years earlier; unfortunately, sitting quietly for 20 minutes worked no better for me in my 40’s than it did in my 20’s… it is just hard to sit that long. I discovered Yoga classes at a nearby location, which was a rainbow at the end of a lightening storm. Then I discovered guided meditation, chakra balancing, relaxation and regression, which helped me replenish the emotional energy outflow. These methods were wonderful; however I found that I would only practice Yoga when I went to Yoga class (requiring a fee, special clothing and a mat); and I found that my meditation and relaxation required a quiet space, with the audiotape and player, along with a comfortable place to sit or lie somewhere without interruptions. That requirement can be hard to fill when one has to work both in and out of the home and the relaxation methods often resulted in sleep almost as soon as the audio tape began.

Shortly after my dissertation was defended and the litigation had finally completed its course, I attended a demonstration of Tái Chi Chih conducted by several accredited teachers at the Women’s Fair in York, PA. “This is for me,” I thought immediately impressed at how good it felt to move and meditate at the same time. I signed up for the class and loved every minute of it… and I actually practiced it at home, without having to set aside anything. I continued to practice often, inside during adverse weather, and outside whenever I could for ten, twenty or thirty minutes… whatever time I had available. No need to find a special quiet place (serenity in the midst of activity), no need for special clothing or equipment, and best of all I did not need to pay for a class to practice on my own. In York and other places, there are weekly practice sessions where students and practitioners can have a group practice without charge.

One of the first things I noticed when I began to practice is that our young and eager Labrador Retriever would curl up and sink into total relaxation as soon as I started Rocking Motion. Seconds before he was jumping and hopping with his leash in tow hoping for a walk… the flowing chi and gentle movements put him right under, an incredible sedative.

Another benefit I have noticed is that a few movements before I play tennis helps my game tremendously. I can move with better flexibility making shots that are usually too much of a stretch. It may also help my mental focus during tennis and with my college teaching duties.

After four years of practicing, and taking it with me when I travel and move from place to place, I decided to become a teacher of Tái Chi Chih. Now wherever I go, I can create a group to practice with in addition to my solo practice. Tái Chi Chih is a moving meditation, and it is the combination of movement and meditation that is so perfect for me.

If we want to have peace in the world, we must begin with the children…. Mahatma Gandhi

You must ask for what you really want. Tend to your vital heart, and all your worry will be dissolved. .. Rumi