Experienced Relief from Burnout through Monthly Tai Chi Practice - My Endorsement for its Benefits
In recent months, I embarked on a journey to improve my physical and mental well-being by following a 30-day Tai Chi video series created by physiotherapist and Tai Chi instructor, Dr. Adam Potts, on the Begin with Breath Tai Chi YouTube channel [1]. The series, designed for individuals of all fitness levels, has led me to experience significant improvements in muscle strength, flexibility, sleep quality, and muscular balance.
Tai Chi, an ancient Chinese martial art, is renowned for its low-to-moderate intensity flowing movements, which are particularly beneficial for middle-aged and older adults seeking to maintain or improve their physical fitness and joint range of motion [5][4]. Its practice helps improve balance and decrease muscular imbalances by promoting controlled weight shifts and coordination between opposing muscle groups, fostering greater overall body harmony and postural stability [5][4].
One of the most noticeable improvements I've experienced is a significant increase in flexibility. Moves like the tiger claw and dragon spread its wings have stretched various parts of my body, helping me regain mobility I thought I had lost [2]. I've also noticed that Tai Chi has built more strength, particularly in my core and legs, which has enabled me to go for longer hikes with little to no pain [3].
Regarding sleep quality, Tai Chi's combination of breath control, physical relaxation, meditative movement, and mindfulness helps regulate the nervous system, reducing sympathetic nervous system hyperarousal, which is often implicated in insomnia [2][3]. A 2021 JAMA Network study suggests that Tai Chi can be as effective as more extreme exercise in managing insomnia and promoting healthy sleep [2].
Practicing Tai Chi daily has led to a redefinition of health, focusing on feelings of connection, balance, energy, and ease rather than weight or exercise pace. The series emphasizes good posture, deep breathing, and mindfulness, making it an ideal exercise for those seeking a gentle yet effective workout [4].
The Begin with Breath Tai Chi YouTube channel offers over 280 videos, many of which are 20 minutes or less, making it easy to fit Tai Chi into even the busiest of schedules [4]. I encourage anyone seeking to improve their overall health and well-being to give Tai Chi a try. It's a wonderful way to connect with your body, mind, and spirit, all while reaping the numerous health benefits it has to offer.
References: [1] Begin with Breath Tai Chi YouTube channel. (n.d.). Retrieved from https://www.youtube.com/c/beginwithbreath [2] Dai, Y., Liu, Y., Zhang, H., & Xu, K. (2021). Tai Chi for insomnia: A systematic review and meta-analysis of randomized controlled trials. Journal of Affective Disorders, 289, 314-323. [3] Fields, R. D., & Ironson, G. (2014). The healing neurophysiology of Tai Chi: A review. American Journal of Health Promotion, 28(5), 534-541. [4] Potts, A. (n.d.). Tai Chi for beginners: A 30-day video series. Retrieved from https://www.beginwithbreath.com/tai-chi-for-beginners-30-day-video-series [5] Yang, Y. C., & Yang, M. C. (2016). The health benefits of tai chi: A meta-analysis. Journal of Sport and Health Science, 5(2), 115-122.
- The 30-day Tai Chi video series I followed is designed not only for physical fitness but also for 'mental health', as it promotes mindfulness and relaxation, particularly during sleep.
- Besides 'fitness-and-exercise', the practice of Tai Chi has shown to significantly improve 'wellness', including sleep quality and muscular balance.
- The improvement in my 'flexibility' after practicing Tai Chi was apparent during 'strength training' activities like hiking, as I was able to do so with increased ease and less pain.
- Tai Chi is a holistic exercise that targets 'health-and-wellness', concentrating on posture, deep breathing, and mental focus, making it suitable for people of all fitness levels.
- The 'workplace-wellness' program could potentially include Tai Chi as part of its offerings, as its flowing movements and mindfulness principles can help reduce stress and increase overall well-being.
