Tai chi and movements like it, can help to improve both lower-body strength and upper-body strength. When practiced regularly, tai chi can be comparable to resistance training and brisk walking. Although you aren’t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body. Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen. Tai chi can boost upper and lower body flexibility, strength, and balance.
Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one’s body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear.
If you are thinking of using TCM, a certified practitioner is your safest choice. The federally recognized Accreditation Commission for Acupuncture and Oriental Medicine (ACAOM) accredits schools that teach acupuncture and TCM. You’ll also find doctors who denounce traditional Chinese medicine as pseudoscience and quackery, pointing to some of its most outlandish claims, like the ancient practice of prescribing firecrackers to chase away demons, or mysterious concepts still embraced, such as a nebulous life force called qi (a term translated literally as “the steam that rises from the rice”). Others rail against its use of animal parts and warn against the potential dangers of its herbal formulas.
Many of the states that license acupuncture require graduation from an ACAOM-accredited school. The National Certification Commission for Acupuncture and Oriental Medicine offers separate certification programs in acupuncture, Chinese herbology, and Oriental bodywork. Make sure to do your research and consult a physician while making these decisions that will affect your overall health.
Where did we find this stuff? Here are our sources: