Tai Chi and Knees
Many people experience knee problems with Tai Chi. Maybe you already had a sensitive knee. Being over Medicare age, like me, makes you more prone to knee issues. Substitute ankle for knee in this discussion if that is your issue; If you think your knee(s) or ankle(s) are prohibiting you from practicing Tai Chi, realize that chair Tai Chi/Qigong is very effective as well; While using a sturdy chair with no arms you can accomplish a lot. Chair Tai Chi is commonly practiced and gives similar benefits without any knee or ankle issues. You CAN do Qigong and Tai chi with knee problems, and it will benefit you.
In order to actually strengthen the knees by doing Tai Chi, listen to your knees. Feel the reaction in your knees when you do certain movements in Tai Chi. Always adjust your stance as necessary to relieve pressure on your knee, do not twist your knee. Place your foot with soft intention, being mindful of your knee.
Tai Chi can strengthen and reinforce knees. When I first began practicing Tai Chi my knees and thighs were sore after the hour session. I had to shake out my legs, or even sit down for awhile. However, I noticed that gradually my legs were strengthened, the muscles surrounding the knee were more able to support my knees, and I didn’t get so tired.
Wu Chi position, the standing meditation, (Wu chi) is the first thing you are taught and is the first time you realize that you have to bend your knees, in order to tuck your tailbone in, to achieve a straight back (Tai chi pole) which allows the chi to flow evenly and straight through your body. If you already have knee problems, just stand straight and maybe try to bend your knees a little each time, gradually increasing as you practice. No one will notice whether you are not doing it correctly. Correctly is listening to your body, then trying to conform gradually. A goal in standing meditation is to be able to do this for 20 minutes a day. I think I am up to 5 minutes now. Believe me that even weekly practice will strengthen the knee and of course the ham strings and quadriceps which support the knee.
Shifu, our Tai Chi instructor at Oriental Healing Arts, has taught us that by practicing Tai Chi walking, which we do in class, and doing movements like brush knee, you are training your balance. You will use your leg muscles and center your core so that you have better balance when walking, and will be able to avoid falls when you run into obstacles because of this training. You will walk straighter and safer thus protecting your knees.
Traditional Tai Chi practice asks us to place our feet facing exactly straight ahead in Wu Chi. I am bowlegged. If I do that my knee is slightly painful. I have to put my heels inward a little. You may also find your knee is slightly stressed. Place it straight, but comfortable without any stress. Gradually as you gain strength, you will be able to kick higher, to hold your stance longer, to step out further, and stand in horse stance with feet wider apart and knees bent more.
At first, don’t step out in Tai chi walking so far. Yang style is a long stance and that is very difficult for me. I shortened my stance a lot until I felt stronger and then try to lengthen as I have become stronger. The further you lengthen your stance, the more pressure on the knee, so once again, do only what your body can do.
The main principle I want to communicate in this is not to overdo it, listen to your body, and you will see gradual improvement and strength, without injury. If you do not already have knee problems, you will find that by practicing Tai Chi your knees will become stronger and less likely to have problems. With severe knee and ankle problems you can benefit from practicing Tai chi and Qigong seated.
Sunday, October 10, 2010
Monday, September 20, 2010
Health Benefits of Tai Chi
Health Benefits of Tai Chi and Qigong
Tai chi and qigong are two mind-body practices that originated in ancient China. Practiced widely in China for thousands of years, both tai chi and qigong have become popular in the West. This might be because people of almost any age or condition can learn them.
Large, clinical studies on the health benefits of tai chi and qigong are lacking. But many who practice tai chi and qigong report heightened feelings of well-being along with a variety of other health benefits. A few studies are beginning to support some of these claims.
What is tai chi?
Tai chi is a type of low-impact, weight-bearing, and aerobic -- yet relaxing -- exercise. It began as a martial art. As it developed, it took on the purpose of enhancing physical and mental health. Practiced in a variety of styles, tai chi involves slow, gentle movements, deep breathing, and meditation. The meditation is sometimes called “moving meditation.”
Some people believe that tai chi improves the flow of energy through the body, leading to better wellness and a wide range of potential benefits. Those benefits include:
• Improved strength, conditioning, coordination, and flexibility
• Reduced pain and stiffness
• Better balance and lower risk of falls
• Enhanced sleep
• Greater awareness, calmness, and overall sense of well being
What are the health benefits of tai chi?
Because of the gentle nature of tai chi, researchers are particularly interested in the potential tai chi has of providing benefits for older adults. The National Center for Complementary and Alternative Medicine (NCCAM) and other agencies are funding a variety of tai chi research studies. Some of the findings from these studies suggest a wide range of benefits. Overall results, though, have been mixed, and more research is needed to confirm the health claims that are being made.
Here are some examples of the kind of results that have encouraged researchers:
• Balance and strength. The Oregon Research Institute found that, after six months, tai chi participants were twice as likely to have no trouble performing moderate to rigorous activities as nonparticipants. The benefit was greatest among those who started with the poorest health or worst function. Other studies have shown a reduction in falls among tai chi participants. In the 1990s, two studies sponsored by the National Institute on Aging (NIA) found that tai chi exercises cut the fear of falling and risk of falls among older people. Two small sports medicine studies suggest that tai chi may improve sensitivity to nerve signals in ankles and knees, which might prevent falls. But an evidence-based review of many studies only confirmed better balance -- not a reduction in falls.
• Osteoarthritis. Patients with osteoarthritis assigned to a tai chi group during a three-month study reported less joint pain and stiffness than when they started. They also had less pain and stiffness than patients in a control group.
• Sleep. Exploring tai chi’s impact on sleep, the Oregon researchers found that tai chi participants had improved sleep quality and length. They also had fewer sleep disturbances than people in a low-impact exercise group. A UCLA study of tai chi chih, a Westernized version of tai chi, also supports claims of sleep benefits. The benefits are similar to those gained through drugs or cognitive behavioral therapy. Two-thirds of the people practicing tai chi chih had major improvements in sleep quality, compared with one-third who of those involved in health education sessions.
• Shingles. A viral disease that causes a painful skin rash and blisters, shingles is caused by the same virus that causes chickenpox. In a shingles study supported by the NIA and NCCAM, researchers found that tai chi prompted an immune response to the varicella-zoster virus similar to that prompted by the varicella vaccine. When combined with the vaccine, tai chi helped create even greater levels of immunity -- double those of the control group. Tai chi participants also reported improvements in function, pain, vitality, and mental health.
What is qigong?
Qigong -- pronounced chee gong -- is a practice that involves a series of postures and exercises -- including slow, circular movements -- regulated breathing, focused meditation, and self-massage.
There is a variety of styles, and they are classified as martial, medical, or spiritual. Some qigong styles are gentler like tai chi and can easily be adapted. Others are more vigorous like kung fu.
One unique feature of qigong is its ability to train the mind to direct the body’s energy, or chi, to any part of the body. Some believe that, when moved correctly, chi can bring your body to a natural state of balance. Qigong is believed to relax the mind, muscles, tendons, joints, and inner organs -- helping to improve circulation, relieve stress and pain, and restore health.
As with tai chi, a variety of benefits have been linked to qigong. They include:
• Greater stamina and vitality
• Reduced stress
• Enhanced immune system
• Improved cardiovascular, respiratory, circulatory, lymphatic, and digestive function
• Lower blood pressure
• Less risk of falling
Practiced widely in the clinics and hospitals of China, qigong may have broad health benefits. However, most of the studies conducted on qigong are limited in scope. Many are small case studies conducted in China -- not large, randomized, controlled trials reported in peer-reviewed English-language journals.
What are the health benefits of qigong?
Some believe that as a complement to Western medicine, qigong can help the body heal itself, retarding or even reversing the effects of certain diseases linked to aging. Here are a few examples of findings from small studies showing qigong benefits:
• High blood pressure. In a study lasting 20 years, patients with hypertension -- whether in the control or qigong group -- were given drugs to control blood pressure. At first, participants in both groups had a drop in blood pressure. But blood pressure in the qigong group stabilized over time. They even were able to lower their use of blood pressure drugs. By contrast, the control group had an increase in blood pressure, requiring greater use of drugs.
• Immune system. Just 30 minutes of daily qigong training for one month might produce a tangible impact on the body’s immune system. In one study, blood samples taken the day before training started and after it was completed showed a statistically significant difference in white blood cell counts.
• Stroke. In one study looking at mortality, among patients who’d suffered a stroke, 86 in the qigong group survived compared with 68 in the control group. That was after a period of 30 years. Compared to the control group, patients practicing qigong had a 50% reduction in death from any cause, death from stroke, and sickness related to stroke. However, it’s not clear if the qigong participants were already healthier, making them more likely to live longer.
• Fibromyalgia. One small pilot study showed fewer symptoms and improvement in function among patients with fibromyalgia who were practicing qigong. Fibromyalgia is a chronic condition that can cause widespread pain and fatigue. Larger trials are needed to confirm the results.
• Are there any special precautions for tai chi or qigong?
• Both tai chi and qigong are gentle exercises with few risks. However, if you are older, have a health condition, or have not exercised in a long time, tell your health care provider if you want to try either of these practices. Think of both as complements to Western medicine, and not replacements for it.
• In general, use caution if you are pregnant or if you have a joint problem or severe osteoporosis. It is best to not do tai chi or qigong right after eating, if you are very tired, or if you have an active infection.
• For more information about qigong, tai chi, and energy medicine, you can search more than 4,000 citations on line at www.qigonginstitute.org/html/database.php.
Tai chi and qigong are two mind-body practices that originated in ancient China. Practiced widely in China for thousands of years, both tai chi and qigong have become popular in the West. This might be because people of almost any age or condition can learn them.
Large, clinical studies on the health benefits of tai chi and qigong are lacking. But many who practice tai chi and qigong report heightened feelings of well-being along with a variety of other health benefits. A few studies are beginning to support some of these claims.
What is tai chi?
Tai chi is a type of low-impact, weight-bearing, and aerobic -- yet relaxing -- exercise. It began as a martial art. As it developed, it took on the purpose of enhancing physical and mental health. Practiced in a variety of styles, tai chi involves slow, gentle movements, deep breathing, and meditation. The meditation is sometimes called “moving meditation.”
Some people believe that tai chi improves the flow of energy through the body, leading to better wellness and a wide range of potential benefits. Those benefits include:
• Improved strength, conditioning, coordination, and flexibility
• Reduced pain and stiffness
• Better balance and lower risk of falls
• Enhanced sleep
• Greater awareness, calmness, and overall sense of well being
What are the health benefits of tai chi?
Because of the gentle nature of tai chi, researchers are particularly interested in the potential tai chi has of providing benefits for older adults. The National Center for Complementary and Alternative Medicine (NCCAM) and other agencies are funding a variety of tai chi research studies. Some of the findings from these studies suggest a wide range of benefits. Overall results, though, have been mixed, and more research is needed to confirm the health claims that are being made.
Here are some examples of the kind of results that have encouraged researchers:
• Balance and strength. The Oregon Research Institute found that, after six months, tai chi participants were twice as likely to have no trouble performing moderate to rigorous activities as nonparticipants. The benefit was greatest among those who started with the poorest health or worst function. Other studies have shown a reduction in falls among tai chi participants. In the 1990s, two studies sponsored by the National Institute on Aging (NIA) found that tai chi exercises cut the fear of falling and risk of falls among older people. Two small sports medicine studies suggest that tai chi may improve sensitivity to nerve signals in ankles and knees, which might prevent falls. But an evidence-based review of many studies only confirmed better balance -- not a reduction in falls.
• Osteoarthritis. Patients with osteoarthritis assigned to a tai chi group during a three-month study reported less joint pain and stiffness than when they started. They also had less pain and stiffness than patients in a control group.
• Sleep. Exploring tai chi’s impact on sleep, the Oregon researchers found that tai chi participants had improved sleep quality and length. They also had fewer sleep disturbances than people in a low-impact exercise group. A UCLA study of tai chi chih, a Westernized version of tai chi, also supports claims of sleep benefits. The benefits are similar to those gained through drugs or cognitive behavioral therapy. Two-thirds of the people practicing tai chi chih had major improvements in sleep quality, compared with one-third who of those involved in health education sessions.
• Shingles. A viral disease that causes a painful skin rash and blisters, shingles is caused by the same virus that causes chickenpox. In a shingles study supported by the NIA and NCCAM, researchers found that tai chi prompted an immune response to the varicella-zoster virus similar to that prompted by the varicella vaccine. When combined with the vaccine, tai chi helped create even greater levels of immunity -- double those of the control group. Tai chi participants also reported improvements in function, pain, vitality, and mental health.
What is qigong?
Qigong -- pronounced chee gong -- is a practice that involves a series of postures and exercises -- including slow, circular movements -- regulated breathing, focused meditation, and self-massage.
There is a variety of styles, and they are classified as martial, medical, or spiritual. Some qigong styles are gentler like tai chi and can easily be adapted. Others are more vigorous like kung fu.
One unique feature of qigong is its ability to train the mind to direct the body’s energy, or chi, to any part of the body. Some believe that, when moved correctly, chi can bring your body to a natural state of balance. Qigong is believed to relax the mind, muscles, tendons, joints, and inner organs -- helping to improve circulation, relieve stress and pain, and restore health.
As with tai chi, a variety of benefits have been linked to qigong. They include:
• Greater stamina and vitality
• Reduced stress
• Enhanced immune system
• Improved cardiovascular, respiratory, circulatory, lymphatic, and digestive function
• Lower blood pressure
• Less risk of falling
Practiced widely in the clinics and hospitals of China, qigong may have broad health benefits. However, most of the studies conducted on qigong are limited in scope. Many are small case studies conducted in China -- not large, randomized, controlled trials reported in peer-reviewed English-language journals.
What are the health benefits of qigong?
Some believe that as a complement to Western medicine, qigong can help the body heal itself, retarding or even reversing the effects of certain diseases linked to aging. Here are a few examples of findings from small studies showing qigong benefits:
• High blood pressure. In a study lasting 20 years, patients with hypertension -- whether in the control or qigong group -- were given drugs to control blood pressure. At first, participants in both groups had a drop in blood pressure. But blood pressure in the qigong group stabilized over time. They even were able to lower their use of blood pressure drugs. By contrast, the control group had an increase in blood pressure, requiring greater use of drugs.
• Immune system. Just 30 minutes of daily qigong training for one month might produce a tangible impact on the body’s immune system. In one study, blood samples taken the day before training started and after it was completed showed a statistically significant difference in white blood cell counts.
• Stroke. In one study looking at mortality, among patients who’d suffered a stroke, 86 in the qigong group survived compared with 68 in the control group. That was after a period of 30 years. Compared to the control group, patients practicing qigong had a 50% reduction in death from any cause, death from stroke, and sickness related to stroke. However, it’s not clear if the qigong participants were already healthier, making them more likely to live longer.
• Fibromyalgia. One small pilot study showed fewer symptoms and improvement in function among patients with fibromyalgia who were practicing qigong. Fibromyalgia is a chronic condition that can cause widespread pain and fatigue. Larger trials are needed to confirm the results.
• Are there any special precautions for tai chi or qigong?
• Both tai chi and qigong are gentle exercises with few risks. However, if you are older, have a health condition, or have not exercised in a long time, tell your health care provider if you want to try either of these practices. Think of both as complements to Western medicine, and not replacements for it.
• In general, use caution if you are pregnant or if you have a joint problem or severe osteoporosis. It is best to not do tai chi or qigong right after eating, if you are very tired, or if you have an active infection.
• For more information about qigong, tai chi, and energy medicine, you can search more than 4,000 citations on line at www.qigonginstitute.org/html/database.php.
Three Treasure Qigong
Reach to the three treasures of Heaven: Sun, Moon and Stars
Reach to the three treasures of Earth: Fire, Water and Wind
Reach to the three treasures of Humanity: Jing, Chi and Shen
Jing= Essence
Chi=Life force
Shen (su)= Spirit
(See pages 46 to 62 of The Web that has no Weaver by Ted Kaptchuk)
Reach to the three treasures of Earth: Fire, Water and Wind
Reach to the three treasures of Humanity: Jing, Chi and Shen
Jing= Essence
Chi=Life force
Shen (su)= Spirit
(See pages 46 to 62 of The Web that has no Weaver by Ted Kaptchuk)
Sunday, September 19, 2010
Breathing Foundations in Tai Chi
Breathing Foundations
(From The Dao of Taijiquan: Way to Rejuvenation (Tai Chi)
by Jou, Tsung Hwa, Chpt 3)
There are eight different types of breathing methods used in elementary Qigong practice.
1. Natural breath. Regular breath you take without thinking.
2. Cleansing breath. Inhaling through the nose and exhaling through the mouth. It emphasizes exhalation. The purpose is to relax inner tension, an example is sighing.
3. Tonic breath. Inhaling through the mouth and exhaling through the nose. This emphasizes inhalation. You gain energy and improve blood circulation. Uses are lifting heavy weights or diving into a pool.
4. Alternate breath. Inhaling through one nostril and exhaling through the other. Practice with the aid of a finger, later without. Breath becomes controlled, long, slow and deep. It is easier said than done. Can be used to relieve a headache, dizziness or emotional worry. Used in yoga.
5. Natural deep breath. This is like when you stretch your arms wide open and take a deep breath, on top of a mountain or at the seashore.
6. Long breath or abdominal post-birth breath. It is a form of abdominal breathing. When inhaling the lower abdomen expands because of the air coming in, during exhalation the lower abdomen contracts. This breath is breathing from the dantien and used in Tai Chi. This is the breathing technique first learned for Tai chi and Qigong.
7. Pre-birth or prenatal breath. According to traditional Taoist theory, pre-birth breathing imitates the pattern of the fetus in its mother’s womb. When the umbilical cord is cut, pre-birth breathing ceases and post birth breathing from the mouth and nose begins. In the womb, the baby contracts the abdomen upon inhalation, and expands it during expiration. This pattern is also called “reverse breathing.” This type of breathing is an advanced form of breathing used in Tai Chi when doing the form. Two sounds are used in the practice of pre-birth breathing: Heng on the inhale and Ha on the exhale. There is a Qigong devoted entirely to using this breath. Using pre-birth breathing is said to reverse aging. Breathing this way continuously, is an advanced goal in Tai Chi.
8. Tortoise breath. This is a manner of breathing you develop after many years of practicing pre-birth breathing. It is basically very slow reverse breathing, as if you were a great tortoise. This is rarely achieved on a regular basis.
It is understood that there are four parts of the breath: the inhalation, a pause-readiness, the exhalation, and another pause-readiness.
Other forms of breathing, such as for Pilates: in through the nose and out through pursed lips; Yoga breathing, where you concentrate on filling the upper chest on the inhalation, and other special forms of breathing are not discussed in the context of Tai Chi and Qigong.
(From The Dao of Taijiquan: Way to Rejuvenation (Tai Chi)
by Jou, Tsung Hwa, Chpt 3)There are eight different types of breathing methods used in elementary Qigong practice.
1. Natural breath. Regular breath you take without thinking.
2. Cleansing breath. Inhaling through the nose and exhaling through the mouth. It emphasizes exhalation. The purpose is to relax inner tension, an example is sighing.
3. Tonic breath. Inhaling through the mouth and exhaling through the nose. This emphasizes inhalation. You gain energy and improve blood circulation. Uses are lifting heavy weights or diving into a pool.
4. Alternate breath. Inhaling through one nostril and exhaling through the other. Practice with the aid of a finger, later without. Breath becomes controlled, long, slow and deep. It is easier said than done. Can be used to relieve a headache, dizziness or emotional worry. Used in yoga.
5. Natural deep breath. This is like when you stretch your arms wide open and take a deep breath, on top of a mountain or at the seashore.
6. Long breath or abdominal post-birth breath. It is a form of abdominal breathing. When inhaling the lower abdomen expands because of the air coming in, during exhalation the lower abdomen contracts. This breath is breathing from the dantien and used in Tai Chi. This is the breathing technique first learned for Tai chi and Qigong.
7. Pre-birth or prenatal breath. According to traditional Taoist theory, pre-birth breathing imitates the pattern of the fetus in its mother’s womb. When the umbilical cord is cut, pre-birth breathing ceases and post birth breathing from the mouth and nose begins. In the womb, the baby contracts the abdomen upon inhalation, and expands it during expiration. This pattern is also called “reverse breathing.” This type of breathing is an advanced form of breathing used in Tai Chi when doing the form. Two sounds are used in the practice of pre-birth breathing: Heng on the inhale and Ha on the exhale. There is a Qigong devoted entirely to using this breath. Using pre-birth breathing is said to reverse aging. Breathing this way continuously, is an advanced goal in Tai Chi.
8. Tortoise breath. This is a manner of breathing you develop after many years of practicing pre-birth breathing. It is basically very slow reverse breathing, as if you were a great tortoise. This is rarely achieved on a regular basis.
It is understood that there are four parts of the breath: the inhalation, a pause-readiness, the exhalation, and another pause-readiness.
Other forms of breathing, such as for Pilates: in through the nose and out through pursed lips; Yoga breathing, where you concentrate on filling the upper chest on the inhalation, and other special forms of breathing are not discussed in the context of Tai Chi and Qigong.
Saturday, September 18, 2010
Tai Chi, a brief summary
Tai Chi and QiGong
a brief summary by Dorothy Case
Here is some basic information I have learned about Tai Chi (pronounced Tai Ji) and Qi Gong (Pronounced Chi Gung) to get you started. There are books written just about what Tai Chi is and why it is good for you and don’t even show how to do it! So this is very basic.
This practice comes from Taoism (pronounced Daoism), a religion over 5,000 years old. It is known for its emphasis on nature, harmony, balance, chi energy, etc. There are no Taoist priests. To implement these basic tenets, you do Tai Chi and Qi Gong. There is a lot more to it than this, however, and many books of course are written about it. The main bibles for Taoism are the I Ching and the Tao Te Ching. The latter is like a book of poems, quite beautiful, with wisdom of the Tao.
When we begin standing in Wu Chi, this is the state of possibility. Wu chi is an undifferentiated void. However for creation to exist, there needed to be a creative force which is Tai Chi.
Tai Chi is complete as it is, but it always manifests itself by separating and differentiating into the opposites of yin and yang (night/day, man/woman, matter/spirit, etc.). These pairs are opposites and complimentary. There is a little bit of yin in yang and a little bit of yang in yin.
Chuan literally means fist or boxing, ie. martial arts. Tai Chi Chuan then is a form of Tai Chi used for martial arts. The Tai Chi we are doing is not Chuan. However it has basic Chuan roots. Ward off is a defensive posture, roll back is a way of deflecting, and push is an offensive move. These basic moves are in all of Tai Chi, but the purpose is to develop inner power. Thus it is a form of moving yoga. If you only practice the self defense aspects, you are doing Chuan. There are lots of Chinese martial arts styles that end with the word Chuan.
Chi: Tai Chi and Qi Gong are for bringing forth your chi. Chi is defined in many ways: subtle energy, life force, or that which differentiates a corpse from a live person. The stronger your chi, the more alive you are, and thus healthier in mind, body and spirit. The mind guides the chi, the chi is on the breath.
Another principle of Tai Chi that I particularly like is Song (pronounced sung). This is relaxed awareness. We practice Tai Chi and Qi Gong with this principle.
Another principle you will like about Tai Chi is that you practice it using the 70% rule. In other words, you do 70% of the maximum you could do for each movement. It is not meant to be a contest to see how deep you can lunge or far you can stretch. It allows you to challenge your capabilities and progressively increase them without over-exhaustion, damage to your nervous system or physical injury.
We do Tai Chi in slow motion to enable you to consciously and deliberately access how your mind, body, and energy work. You still get a range of motion in the joints, a good leg workout, and overall stimulation of your internal organs. My knees were easily exhausted after an hour session, but now, over time, about six months for me, I am able to go two or three hours and my knees are okay. Regular practice builds strength and endurance.
Remembering the moves in sequence exercises your mind.
a brief summary by Dorothy Case
Here is some basic information I have learned about Tai Chi (pronounced Tai Ji) and Qi Gong (Pronounced Chi Gung) to get you started. There are books written just about what Tai Chi is and why it is good for you and don’t even show how to do it! So this is very basic.
This practice comes from Taoism (pronounced Daoism), a religion over 5,000 years old. It is known for its emphasis on nature, harmony, balance, chi energy, etc. There are no Taoist priests. To implement these basic tenets, you do Tai Chi and Qi Gong. There is a lot more to it than this, however, and many books of course are written about it. The main bibles for Taoism are the I Ching and the Tao Te Ching. The latter is like a book of poems, quite beautiful, with wisdom of the Tao.
When we begin standing in Wu Chi, this is the state of possibility. Wu chi is an undifferentiated void. However for creation to exist, there needed to be a creative force which is Tai Chi.
Tai Chi is complete as it is, but it always manifests itself by separating and differentiating into the opposites of yin and yang (night/day, man/woman, matter/spirit, etc.). These pairs are opposites and complimentary. There is a little bit of yin in yang and a little bit of yang in yin.
Chuan literally means fist or boxing, ie. martial arts. Tai Chi Chuan then is a form of Tai Chi used for martial arts. The Tai Chi we are doing is not Chuan. However it has basic Chuan roots. Ward off is a defensive posture, roll back is a way of deflecting, and push is an offensive move. These basic moves are in all of Tai Chi, but the purpose is to develop inner power. Thus it is a form of moving yoga. If you only practice the self defense aspects, you are doing Chuan. There are lots of Chinese martial arts styles that end with the word Chuan.
Chi: Tai Chi and Qi Gong are for bringing forth your chi. Chi is defined in many ways: subtle energy, life force, or that which differentiates a corpse from a live person. The stronger your chi, the more alive you are, and thus healthier in mind, body and spirit. The mind guides the chi, the chi is on the breath.
Another principle of Tai Chi that I particularly like is Song (pronounced sung). This is relaxed awareness. We practice Tai Chi and Qi Gong with this principle.
Another principle you will like about Tai Chi is that you practice it using the 70% rule. In other words, you do 70% of the maximum you could do for each movement. It is not meant to be a contest to see how deep you can lunge or far you can stretch. It allows you to challenge your capabilities and progressively increase them without over-exhaustion, damage to your nervous system or physical injury.
We do Tai Chi in slow motion to enable you to consciously and deliberately access how your mind, body, and energy work. You still get a range of motion in the joints, a good leg workout, and overall stimulation of your internal organs. My knees were easily exhausted after an hour session, but now, over time, about six months for me, I am able to go two or three hours and my knees are okay. Regular practice builds strength and endurance.
Remembering the moves in sequence exercises your mind.
Friday, September 17, 2010
Tai Chi Information, continued
Additional Tai Chi Information
gleaned by Dorothy Case
Tai chi special benefits for those over fifty:
Increases physical balance, regulates and lowers blood pressure, improves circulation, promotes a good night’s sleep, re-establishes biomechanical alignments, restores sexual vitality.
In Taoism, the body contains three energy centers, or tantiens (pronounced dantien). They are located in the lower belly, the heart, and the head (third eye). They are the Tai Chi pole. We try to align our bodies to allow the chi to flow directly from “heaven” to “earth” through these centers. (In yoga, they are the three chakras.) The lower tantien is the most important. We sometimes fold our hands over the tantien. Women put the left hand first, then cover it with the right. Men do the opposite.
In Chinese medicine and belief there are five elements:
These elements are in a circle and relate to each other sort of like rock, paper, scissors. Metal, Water, Wood, Fire, Earth. The acupuncture/pressure meridians are based on these five elements. Tai Chi has in it ways of stimulating these five elements for better health. This is a whole other huge area of study.
Metal: Lungs, large intestine, autumn, silver color.
Water: kidneys, bladder, winter, blue.
Wood: liver, gallbladder, spring, yellow.
Fire: heart, small intestine, summer, soft red.
Earth: spleen, stomach, Indian summer, green.
There are several styles of Tai Chi, named after the founders of these styles. We are doing Yang style, the most popular. However, if you go to another school or class with another teacher, they will do the movements differently and call it Yang style, depending on who they learned from at first. I have done Yang style with four people now and each time I adjust my style using some things I like from some people and some from another. That means that what I demonstrate is not how you MUST do the style. You adjust it to your own capabilities, your own body, your own sense of rhythm and bodily constraints. I cannot stretch my legs as wide as some, so I don’t. I cannot kick as high as some, so I don’t. But as I practice, I can kick higher, I can balance better, I have more strength in my legs and more endurance, as well as better flow and alignment. You will too. It comes from practice. They say you have to do it 10,000 times to begin to get it right. The Shifu (teacher) here will teach us a movement and then tell us to just do what we think it is, not worry about getting it absolutely correct. Every time you practice, you will see something to correct, something new you like better for your body, and the movements will flow more easily. I have been practicing for over a year now, a relatively short period of time, and I am constantly learning and adjusting. I try to practice every day. Seven to 20 years, depending on how often you practice, is considered the time you need to become somewhat proficient. Therefore, do not feel discouraged if you sometimes forget something or feel awkward, because it happens to everyone. Sooner or later muscle memory will kick in and you can then start to concentrate on the breathing techniques, or better alignment. Regular weekly classes are needed if you want to continue to improve.
The other styles are Yang, Wu, Chen, Hao, and combination, in order of popularity. I am told that the Yangs have settled in the Seattle area. If your primary goal is health and longevity, the different styles don’t matter much. Wu emphasizes small compact movements. Yang and Wu represent over 80% of practitioner styles. Chen alternates slow-motion movements with short, fast, explosive ones. Hao style is extremely rare and is focused on internal chi movements.
gleaned by Dorothy Case
Tai chi special benefits for those over fifty:
Increases physical balance, regulates and lowers blood pressure, improves circulation, promotes a good night’s sleep, re-establishes biomechanical alignments, restores sexual vitality.
In Taoism, the body contains three energy centers, or tantiens (pronounced dantien). They are located in the lower belly, the heart, and the head (third eye). They are the Tai Chi pole. We try to align our bodies to allow the chi to flow directly from “heaven” to “earth” through these centers. (In yoga, they are the three chakras.) The lower tantien is the most important. We sometimes fold our hands over the tantien. Women put the left hand first, then cover it with the right. Men do the opposite.
In Chinese medicine and belief there are five elements:
These elements are in a circle and relate to each other sort of like rock, paper, scissors. Metal, Water, Wood, Fire, Earth. The acupuncture/pressure meridians are based on these five elements. Tai Chi has in it ways of stimulating these five elements for better health. This is a whole other huge area of study.
Metal: Lungs, large intestine, autumn, silver color.
Water: kidneys, bladder, winter, blue.
Wood: liver, gallbladder, spring, yellow.
Fire: heart, small intestine, summer, soft red.
Earth: spleen, stomach, Indian summer, green.
There are several styles of Tai Chi, named after the founders of these styles. We are doing Yang style, the most popular. However, if you go to another school or class with another teacher, they will do the movements differently and call it Yang style, depending on who they learned from at first. I have done Yang style with four people now and each time I adjust my style using some things I like from some people and some from another. That means that what I demonstrate is not how you MUST do the style. You adjust it to your own capabilities, your own body, your own sense of rhythm and bodily constraints. I cannot stretch my legs as wide as some, so I don’t. I cannot kick as high as some, so I don’t. But as I practice, I can kick higher, I can balance better, I have more strength in my legs and more endurance, as well as better flow and alignment. You will too. It comes from practice. They say you have to do it 10,000 times to begin to get it right. The Shifu (teacher) here will teach us a movement and then tell us to just do what we think it is, not worry about getting it absolutely correct. Every time you practice, you will see something to correct, something new you like better for your body, and the movements will flow more easily. I have been practicing for over a year now, a relatively short period of time, and I am constantly learning and adjusting. I try to practice every day. Seven to 20 years, depending on how often you practice, is considered the time you need to become somewhat proficient. Therefore, do not feel discouraged if you sometimes forget something or feel awkward, because it happens to everyone. Sooner or later muscle memory will kick in and you can then start to concentrate on the breathing techniques, or better alignment. Regular weekly classes are needed if you want to continue to improve.
The other styles are Yang, Wu, Chen, Hao, and combination, in order of popularity. I am told that the Yangs have settled in the Seattle area. If your primary goal is health and longevity, the different styles don’t matter much. Wu emphasizes small compact movements. Yang and Wu represent over 80% of practitioner styles. Chen alternates slow-motion movements with short, fast, explosive ones. Hao style is extremely rare and is focused on internal chi movements.
Thursday, September 16, 2010
Tai Chi in Anchorage
Tai Chi in Anchorage
At Oriental Healing Arts, there are classes in several other forms of Tai Chi. There is Tai Chi 24, developed recently just to have something not so long. There is sword form. There are classes here for children. There are several Tai Chi 10 classes. I lead the one for designated for Seniors on Thursday mornings from 10:30 to 11:30. We do Qi Gong for most of the hour, and the form at the end. Tai chi 10 takes about 5 minutes to perform after you know the whole sequence of movements. Tai Chi 24 movement takes about 15 minutes. Long form which is 108 movements in three parts, takes about 25 minutes. Most long time practitioners use the long form. I have been trying to learn it for several months now.
There is a free class Saturday mornings at 8:30 which will change into free Tai Chi in the park in the summer. This year they will offer it in 6 or 7 city parks throughout Anchorage. There is also a free class I believe Sundays at the Museum. Check with Oriental Healing Arts for the schedules of the many classes offered and the prices.
Oriental Healing Arts also has a class from Shifu for people who want to teach Tai Chi. I took the class last summer and am assisting in the class this Spring taking place right now. You do not have to really want to teach it to benefit from this class. It teaches you the basic principles of alignment, breath, chi flow, basic important acupressure points, the principle of Sung (relaxes awareness), of push hands, Chan se Chung (movements based on Yin and Yang),the basic martial art roots found in the form, and the whole Tai Chi 10 form plus a special Qi Gong called energy sphere Qi Gong.
Each class taught at Oriental Healing Arts starts with a Qi Gong. There are many Qi Gongs used for many purposes. I do Smiling Heart and the Energy Sphere Qi Gong. I am learning Ba Duan Jin, Tai Chi warm up, and Medical Qi Gong. These are done standing in one spot and are considered energy work. Taoist Qi Gong emphasizes:
Complete relation of muscles, tendons and ligaments
Smooth even silent breathing (the breath is slow, even, fine, deep, and soft.)
Movements are soft, smooth, fluid, and circular with ease and comfort in mind
Total utilization of effort without creating internal strain
Physical stretches accomplished by release, relaxation, and letting go of tension in the nerves and mind.
Tai Chi and Qi Gong are similar and different and there is no simple way to differentiate the two.
Each Spring and Fall Oriental Healing Arts has a festival over a weekend where they introduce and demonstrate their classes and different forms taught, and usually bring special teachers in from Outside for seminars. The Oriental Healing Arts teaches classes in Massage Therapy, chair massage, acupressure, Medical Qi Gong, Tai massage, and many other classes. They have massage therapists at the Spenard Rd location and on Northern Lights at Massage Now where you can get a walk in massage and where some classes are held.
FYI: The reason Tai Chi is spelled Tai Chi, or Taiji, etc., and Qi Gong is spelled this way or Chi Gung, etc. is because of different translations from the Chinese by different transliteration systems. These are called Yale, pinyin, Wade-Giles, etc. They all try to translate the way the Chinese is pronounced
At Oriental Healing Arts, there are classes in several other forms of Tai Chi. There is Tai Chi 24, developed recently just to have something not so long. There is sword form. There are classes here for children. There are several Tai Chi 10 classes. I lead the one for designated for Seniors on Thursday mornings from 10:30 to 11:30. We do Qi Gong for most of the hour, and the form at the end. Tai chi 10 takes about 5 minutes to perform after you know the whole sequence of movements. Tai Chi 24 movement takes about 15 minutes. Long form which is 108 movements in three parts, takes about 25 minutes. Most long time practitioners use the long form. I have been trying to learn it for several months now.
There is a free class Saturday mornings at 8:30 which will change into free Tai Chi in the park in the summer. This year they will offer it in 6 or 7 city parks throughout Anchorage. There is also a free class I believe Sundays at the Museum. Check with Oriental Healing Arts for the schedules of the many classes offered and the prices.
Oriental Healing Arts also has a class from Shifu for people who want to teach Tai Chi. I took the class last summer and am assisting in the class this Spring taking place right now. You do not have to really want to teach it to benefit from this class. It teaches you the basic principles of alignment, breath, chi flow, basic important acupressure points, the principle of Sung (relaxes awareness), of push hands, Chan se Chung (movements based on Yin and Yang),the basic martial art roots found in the form, and the whole Tai Chi 10 form plus a special Qi Gong called energy sphere Qi Gong.
Each class taught at Oriental Healing Arts starts with a Qi Gong. There are many Qi Gongs used for many purposes. I do Smiling Heart and the Energy Sphere Qi Gong. I am learning Ba Duan Jin, Tai Chi warm up, and Medical Qi Gong. These are done standing in one spot and are considered energy work. Taoist Qi Gong emphasizes:
Complete relation of muscles, tendons and ligaments
Smooth even silent breathing (the breath is slow, even, fine, deep, and soft.)
Movements are soft, smooth, fluid, and circular with ease and comfort in mind
Total utilization of effort without creating internal strain
Physical stretches accomplished by release, relaxation, and letting go of tension in the nerves and mind.
Tai Chi and Qi Gong are similar and different and there is no simple way to differentiate the two.
Each Spring and Fall Oriental Healing Arts has a festival over a weekend where they introduce and demonstrate their classes and different forms taught, and usually bring special teachers in from Outside for seminars. The Oriental Healing Arts teaches classes in Massage Therapy, chair massage, acupressure, Medical Qi Gong, Tai massage, and many other classes. They have massage therapists at the Spenard Rd location and on Northern Lights at Massage Now where you can get a walk in massage and where some classes are held.
FYI: The reason Tai Chi is spelled Tai Chi, or Taiji, etc., and Qi Gong is spelled this way or Chi Gung, etc. is because of different translations from the Chinese by different transliteration systems. These are called Yale, pinyin, Wade-Giles, etc. They all try to translate the way the Chinese is pronounced
Wednesday, September 1, 2010
Tai Chi 10 Movement Routine Yang Style
Opening
Section 1
1. Ward off – left
2. Grasp Sparrow’s Tail – right.
a. Ward off, Roll back, Press, Push
3. Grasp Sparrow’s Tail – left
a. Ward off, Roll back, Press, Push
Section 2
4. Single Whip - low
5. Waving Hands Like Clouds
6. Single Whip – high
7. Ward Off
Section 3
8. Brush Knee 3X
9. Low Kick Right
10. Low Kick Left
Tai Chi Closing.
Section 1
1. Ward off – left
2. Grasp Sparrow’s Tail – right.
a. Ward off, Roll back, Press, Push
3. Grasp Sparrow’s Tail – left
a. Ward off, Roll back, Press, Push
Section 2
4. Single Whip - low
5. Waving Hands Like Clouds
6. Single Whip – high
7. Ward Off
Section 3
8. Brush Knee 3X
9. Low Kick Right
10. Low Kick Left
Tai Chi Closing.
Healing Energy Sphere Qigong
The mind guides the Qi. The Qi rides on the breath. Where the mind goes the Qi will follow.
1. Wu chi, preparatory breathing.
2. Earthly circulation at dantien.
3. Mixing fire and water.
4. Circulating the Qi at dantien.
5. Drawing the Qi down from Heaven.
6. Two Hands hold up Heaven.
7. Connecting to Heaven and Earth, R and L
8. Turning the prayer wheel.
9. Opening to the sun, R and L
10. Cloud Hands, R and L
11. Brush Knee, R and L
12. Separate Right and Left
13. Crossing hands
14. Drawing the Qi down from Heaven three times.
15. Circulating the Qi at dantien.
16. Mixing fire and water.
17. Earthly circulation at dantien.
18. Wu chi.
1. Wu chi, preparatory breathing.
2. Earthly circulation at dantien.
3. Mixing fire and water.
4. Circulating the Qi at dantien.
5. Drawing the Qi down from Heaven.
6. Two Hands hold up Heaven.
7. Connecting to Heaven and Earth, R and L
8. Turning the prayer wheel.
9. Opening to the sun, R and L
10. Cloud Hands, R and L
11. Brush Knee, R and L
12. Separate Right and Left
13. Crossing hands
14. Drawing the Qi down from Heaven three times.
15. Circulating the Qi at dantien.
16. Mixing fire and water.
17. Earthly circulation at dantien.
18. Wu chi.
Monday, August 30, 2010
Tai Chi is good for knees
Tai Chi Exercise Reduces Knee Osteoarthritis Pain In The Elderly, Research Shows
ScienceDaily (Nov. 1, 2009) — Researchers from Tufts University School of Medicine have determined that patients over 65 years of age with knee osteoarthritis (OA) who engage in regular Tai Chi exercise improve physical function and experience less pain. Tai Chi (Chuan) is a traditional style of Chinese martial arts that features slow, rhythmic movements to induce mental relaxation and enhance balance, strength, flexibility, and self-efficacy.
________________________________________
Full findings of the study are published in the November issue of Arthritis Care & Research, a journal of the American College of Rheumatology.
The elderly population is at most risk for developing knee OA, which results in pain, functional limitations or disabilities and a reduced quality of life. According to the Centers for Disease Control and Prevention (CDC) there are 4.3 million U.S. adults over age 60 diagnosed with knee OA, a common form of arthritis that causes wearing of joint cartilage. A recent CDC report further explains that half of American adults may develop symptoms of OA in at least one knee by age 85.
For this study, Chenchen Wang, M.D., M.Sc., and colleagues recruited 40 patients from the greater Boston area with confirmed knee OA who were in otherwise good health. The mean age of participants was 65 years with a mean body mass index of 30.0 kg/m2. Patients were randomly selected and 20 were asked to participate in 60-minute Yang style Tai Chi sessions twice weekly for 12 weeks. Each session included: a 10-minute self-massage and a review of Tai Chi principles; 30 minutes of Tai Chi movement; 10 minutes of breathing technique; and 10 minutes of relaxation.
"Tai Chi is a mind-body approach that appears to be an applicable treatment for older adults with knee OA," said Dr. Wang. Physical components of Tai Chi are consistent with current exercise recommendations for OA, which include range of motion, flexibility, muscle conditioning, and aerobic work out. Researchers believe the mental feature of Tai Chi addresses negative effects of chronic pain by promoting psychological wellbeing, life satisfaction, and perceptions of health.
The remaining 20 participants assigned to the control group attended two 60-minute class sessions per week for 12 weeks. Each control session included 40 minutes of instruction covering OA as a disease, diet and nutrition, therapies to treat OA, or physical and mental health education. The final 20 minutes consisted of stretching exercises involving the upper body, trunk, and lower body, with each stretch being held for 10-15 seconds.
At the end of the 12-week period, patients practicing Tai Chi exhibited a significant decrease in knee pain compared with those in the control group. Using the Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC) pain scale, researchers noted a -118.80 reduction in pain from baseline between the Tai Chi and control group. Researchers also observed improved physical function, self-efficacy, depression, and health status for knee OA in subjects in the Tai Chi group. "Our observations emphasize a need to further evaluate the biologic mechanisms and approaches of Tai Chi to extend its benefits to a broader population," concluded Dr. Wang.
ScienceDaily (Nov. 1, 2009) — Researchers from Tufts University School of Medicine have determined that patients over 65 years of age with knee osteoarthritis (OA) who engage in regular Tai Chi exercise improve physical function and experience less pain. Tai Chi (Chuan) is a traditional style of Chinese martial arts that features slow, rhythmic movements to induce mental relaxation and enhance balance, strength, flexibility, and self-efficacy.
________________________________________
Full findings of the study are published in the November issue of Arthritis Care & Research, a journal of the American College of Rheumatology.
The elderly population is at most risk for developing knee OA, which results in pain, functional limitations or disabilities and a reduced quality of life. According to the Centers for Disease Control and Prevention (CDC) there are 4.3 million U.S. adults over age 60 diagnosed with knee OA, a common form of arthritis that causes wearing of joint cartilage. A recent CDC report further explains that half of American adults may develop symptoms of OA in at least one knee by age 85.
For this study, Chenchen Wang, M.D., M.Sc., and colleagues recruited 40 patients from the greater Boston area with confirmed knee OA who were in otherwise good health. The mean age of participants was 65 years with a mean body mass index of 30.0 kg/m2. Patients were randomly selected and 20 were asked to participate in 60-minute Yang style Tai Chi sessions twice weekly for 12 weeks. Each session included: a 10-minute self-massage and a review of Tai Chi principles; 30 minutes of Tai Chi movement; 10 minutes of breathing technique; and 10 minutes of relaxation.
"Tai Chi is a mind-body approach that appears to be an applicable treatment for older adults with knee OA," said Dr. Wang. Physical components of Tai Chi are consistent with current exercise recommendations for OA, which include range of motion, flexibility, muscle conditioning, and aerobic work out. Researchers believe the mental feature of Tai Chi addresses negative effects of chronic pain by promoting psychological wellbeing, life satisfaction, and perceptions of health.
The remaining 20 participants assigned to the control group attended two 60-minute class sessions per week for 12 weeks. Each control session included 40 minutes of instruction covering OA as a disease, diet and nutrition, therapies to treat OA, or physical and mental health education. The final 20 minutes consisted of stretching exercises involving the upper body, trunk, and lower body, with each stretch being held for 10-15 seconds.
At the end of the 12-week period, patients practicing Tai Chi exhibited a significant decrease in knee pain compared with those in the control group. Using the Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC) pain scale, researchers noted a -118.80 reduction in pain from baseline between the Tai Chi and control group. Researchers also observed improved physical function, self-efficacy, depression, and health status for knee OA in subjects in the Tai Chi group. "Our observations emphasize a need to further evaluate the biologic mechanisms and approaches of Tai Chi to extend its benefits to a broader population," concluded Dr. Wang.
Tai Chi for Fibromyalgia
Laurie Barclay, MD
Freelance writer and reviewer, Medscape, LLC
Disclosure: Laurie Barclay, MD, has disclosed no relevant financial relationships.
From Medscape Medical News
Tai Chi May Be Useful to Treat Fibromyalgia
Laurie Barclay, MD
August 18, 2010 — Tai chi may be a helpful intervention for patients with fibromyalgia, according to the results of a single-blind, randomized trial reported in the August 19 issue of the New England Journal of Medicine.
"Previous research has suggested that tai chi offers a therapeutic benefit in patients with fibromyalgia," write Chenchen Wang, MD, MPH, from Tufts Medical Center, Tufts University School of Medicine in Boston, Massachusetts, and colleagues. "...[Tai chi] combines meditation with slow, gentle, graceful movements, as well as deep breathing and relaxation, to move vital energy (or qi) throughout the body. It is considered a complex, multicomponent intervention that integrates physical, psychosocial, emotional, spiritual, and behavioral elements."
Fibromyalgia was defined by American College of Rheumatology 1990 criteria. Participants (n = 66) were randomly assigned 1:1 to receive classic Yang-style tai chi or a control intervention consisting of wellness education and stretching. In both groups, participants received 60-minute sessions twice weekly for 12 weeks.
Fibromyalgia Impact Questionnaire (FIQ) score (ranging from 0 - 100) at the end of 12 weeks was the main study outcome, with higher scores indicating more severe symptoms. Secondary outcomes were summary scores on the physical and mental components of the Medical Outcomes Study 36-Item Short-Form Health Survey. To assess durability of the response, these tests were performed again at 24 weeks.
Improvements in the FIQ total score and quality of life in the tai chi group were clinically important. For this group, mean baseline and 12-week FIQ scores were 62.9 ± 15.5 and 35.1 ± 18.8, respectively, vs 68.0 ± 11 and 58.6 ± 17.6, respectively, in the control group. The mean between-group difference from baseline in the tai chi group vs the control group was −18.4 points (P < .001).
The tai chi group also fared better than the wellness intervention group in physical component scores of the Short-Form Health Survey (28.5 ± 8.4 and 37.0 ± 10.5 for the tai chi group vs 28.0 ± 7.8 and 29.4 ± 7.4 for the control group; between-group difference, 7.1 points; P = .001) and mental component scores (42.6 ± 12.2 and 50.3 ± 10.2 vs 37.8 ± 10.5 and 39.4 ± 11.9, respectively; between-group difference, 6.1 points; P = .03).
These improvements were still present at 24 weeks (FIQ score between-group difference, −18.3 points; P < .001), with no reported adverse events.
Limitations of this study include lack of double blinding, lack of generalizability because treatment was delivered by a single tai chi master at a single center, and follow-up limited to 24 weeks.
"In conclusion, our preliminary findings indicate that tai chi may be a useful treatment in the multidisciplinary management of fibromyalgia," the study authors write. "Longer-term studies involving larger clinical samples are warranted to assess the generalizability of our findings and to deepen our understanding of this promising therapeutic approach."
The National Center for Complementary and Alternative Medicine, the American College of Rheumatology Research and Education Foundation Health Professional Investigator Award, and the Boston Claude D. Pepper Older Americans Independence Center Research Career Development Award supported this study. The contents of the journal article are solely the responsibility of the study authors and do not necessarily represent the official views of the National Center for Complementary and Alternative Medicine or the National Institutes of Health. Disclosure forms provided by the study authors are available with the full text of the original article here .
N Engl J Med. 2010;363:743-754.
Medscape Medical News © WebMD, LLC
Send press releases and comments to news@medscape.net.
Freelance writer and reviewer, Medscape, LLC
Disclosure: Laurie Barclay, MD, has disclosed no relevant financial relationships.
From Medscape Medical News
Tai Chi May Be Useful to Treat Fibromyalgia
Laurie Barclay, MD
August 18, 2010 — Tai chi may be a helpful intervention for patients with fibromyalgia, according to the results of a single-blind, randomized trial reported in the August 19 issue of the New England Journal of Medicine.
"Previous research has suggested that tai chi offers a therapeutic benefit in patients with fibromyalgia," write Chenchen Wang, MD, MPH, from Tufts Medical Center, Tufts University School of Medicine in Boston, Massachusetts, and colleagues. "...[Tai chi] combines meditation with slow, gentle, graceful movements, as well as deep breathing and relaxation, to move vital energy (or qi) throughout the body. It is considered a complex, multicomponent intervention that integrates physical, psychosocial, emotional, spiritual, and behavioral elements."
Fibromyalgia was defined by American College of Rheumatology 1990 criteria. Participants (n = 66) were randomly assigned 1:1 to receive classic Yang-style tai chi or a control intervention consisting of wellness education and stretching. In both groups, participants received 60-minute sessions twice weekly for 12 weeks.
Fibromyalgia Impact Questionnaire (FIQ) score (ranging from 0 - 100) at the end of 12 weeks was the main study outcome, with higher scores indicating more severe symptoms. Secondary outcomes were summary scores on the physical and mental components of the Medical Outcomes Study 36-Item Short-Form Health Survey. To assess durability of the response, these tests were performed again at 24 weeks.
Improvements in the FIQ total score and quality of life in the tai chi group were clinically important. For this group, mean baseline and 12-week FIQ scores were 62.9 ± 15.5 and 35.1 ± 18.8, respectively, vs 68.0 ± 11 and 58.6 ± 17.6, respectively, in the control group. The mean between-group difference from baseline in the tai chi group vs the control group was −18.4 points (P < .001).
The tai chi group also fared better than the wellness intervention group in physical component scores of the Short-Form Health Survey (28.5 ± 8.4 and 37.0 ± 10.5 for the tai chi group vs 28.0 ± 7.8 and 29.4 ± 7.4 for the control group; between-group difference, 7.1 points; P = .001) and mental component scores (42.6 ± 12.2 and 50.3 ± 10.2 vs 37.8 ± 10.5 and 39.4 ± 11.9, respectively; between-group difference, 6.1 points; P = .03).
These improvements were still present at 24 weeks (FIQ score between-group difference, −18.3 points; P < .001), with no reported adverse events.
Limitations of this study include lack of double blinding, lack of generalizability because treatment was delivered by a single tai chi master at a single center, and follow-up limited to 24 weeks.
"In conclusion, our preliminary findings indicate that tai chi may be a useful treatment in the multidisciplinary management of fibromyalgia," the study authors write. "Longer-term studies involving larger clinical samples are warranted to assess the generalizability of our findings and to deepen our understanding of this promising therapeutic approach."
The National Center for Complementary and Alternative Medicine, the American College of Rheumatology Research and Education Foundation Health Professional Investigator Award, and the Boston Claude D. Pepper Older Americans Independence Center Research Career Development Award supported this study. The contents of the journal article are solely the responsibility of the study authors and do not necessarily represent the official views of the National Center for Complementary and Alternative Medicine or the National Institutes of Health. Disclosure forms provided by the study authors are available with the full text of the original article here .
N Engl J Med. 2010;363:743-754.
Medscape Medical News © WebMD, LLC
Send press releases and comments to news@medscape.net.
Tai chi for Arthritis Relief
Tai Chi for Arthritis Relief
Gentle movements of the ancient Chinese exercise tai chi are one of many alternatives to help elderly people find pain relief.
By Jeanie Lerche Davis
WebMD Feature
Reviewed by Charlotte E. Grayson Mathis, MD
The movements of tai chi are gentle, graceful, mystical -- and, for elderly people, a very safe way to relieve arthritis pain and gain balance, strength, and flexibility. Tai chi is one of many alternative therapies that can provide relief from pain, possibly letting you cut back on pain medications.
Early mornings in large and small cities in China - and increasingly in America's parks, hospitals, and community centers - people are practicing tai chi. It is an ancient tradition said to have developed in medieval China, to help restore health of monks in poor physical condition from too much meditation and too little exercise.
Chi (pronounced chee) is the Chinese word for energy. In the healing arts, tai chi is used to promote the movement of energy through the body -- similar to blood being pumped through the body, explains Cate Morrill, a certified tai chi instructor in Atlanta. Morrill spends much of her time in teaching classes for seniors, many of whom are unfamiliar with this practice. "But after five, 10, 15 minutes of tai chi, they report having pain relief," she tells WebMD.
Virtually all major health organizations - including the Arthritis Foundation -- recommend tai chi as an activity for seniors because it provides balance of body and mind.
"The movements of tai chi keep the body fresh and allow the person to find a freer range of motion in the joints, greater flexibility, better balance," Morrill explains. Tai chi is often called "moving meditation," because it is relaxing, because the focus is on breathing and creating inner stillness -- quieting the mind, relaxing the body. When people focus on breathing and on the movements, they aren't focused on their worldly worries.
Older adults who try tai chi find the benefits flow into their everyday lives in surprising ways, Morrill tells WebMD. "Everyday stuff like gardening and cleaning the house -- even basic moves like getting in and out of a bathtub - are easier when muscles are strong and flexible, when there is proper balance and body alignment."
What Happens in Tai Chi Class
Tai chi movements are full of natural symbolism - "Wind Rolls with Lotus Leaves," "Brush Dust Against the Wind," and "White Crane Spreads Wings."
Yet the application of these moves is very practical: "Folks with arthritis in the knees tend to not bend their knees very much when they walk, so they tend to have a stiffer gait. Some tai chi exercise work to increase the knee flexibility," says Morrill.
For example, in the movement "Wave Hands Like Clouds," the focus is on the hands, which seem to drift like clouds in the air. But as the hands wave, the rest of the body is in continual slow motion, Morrill explains. The hips are driving the body motion -- as one leg bends, the other stretches, then the motion switches to the other side of the body. The arms rotate at the shoulder to strengthen shoulder muscles, which encourages the arms to stretch out fully. As weight is shifted, the body is slightly turned to produce flexibility in the waist and strength and flexibility in side muscles.
This movement may last only two minutes or so; during the hour-long class, seniors will complete at least 20 different sets of movements, says Morrill.
Seniors should not try learning tai chi from a video or DVD, she adds. A class setting, with qualified instructor who has worked with seniors, is essential. "Elderly students need an instructor who can correct their posture. If someone has severe arthritis in the left knee, they may not be able to do moves like someone who has a light case of arthritis. It's the instructor's job to modify movement to make it as safe and painless as possible for each student ... to select moves that are most appropriate."
Also, there's the camaraderie that comes from a class, Morrill tells WebMD. "People with arthritis tend to not get out much, but tai chi classes let them realize there are others in the same situation, so friendships develop, people support each other, they find other people they can share skills with. One might do the grocery shopping because the arthritis in her legs isn't too bad - and her friend does the cooking."
Gain Back 8 Years of Youth
According to legend, "if you meditate and do tai chi 100 days in a row, you gain back eight years of youth," says Morrill.
While many of today's tai chi movements have roots in martial arts, the goal is indeed therapeutic. Progress is measured in terms of coordination, strength, balance, flexibility, breathing, digestion, emotional balance, and a general sense of well-being.
Tai chi and other types of mindfulness-based practices "are intended to maintain muscle tone, strength, and flexibility, and perhaps even spiritual aspects like mindfulness - focusing in the moment, focusing away from the pain," says Raymond Gaeta, MD, director of pain management services at Stanford Hospital & Clinics.
Parag Sheth, MD, assistant professor of rehabilitation medicine at Mt. Sinai Medical Center in New York, saw the popularity of tai chi on a visit to China 15 years ago. "We saw it every morning - thousands of people in the park doing tai chi, all of them elderly," he tells WebMD.
"There's logic in how tai chi works," Sheth says. "Tai chi emphasizes rotary movements -- turning the body from side to side, working muscles that they don't use when walking, building muscle groups they are not used to using. If they have some strength in those support muscles - the rotators in the hip -- that can help prevent a fall."
The slow, controlled movements help older people feel secure doing tai chi, he adds. "Also, they learn to bend on one leg -- to control that movement - which is something you don't get to practice very often," says Sheth. "That's important because, as we get older and more insecure, we tend to limit our movements and that limits certain muscles from getting used. When people strengthen those muscles slowly, when they find their balance, they learn to trust themselves more."
A study published in 1997 found that seniors who took 15 tai chi lessons and practiced for 15 minutes twice daily were able to significantly reduce their risk of falls. Since then, several more studies have pointed to the physical benefits of tai chi for the elderly.
• One six-month study, a group of elderly people who took part in tai chi were about twice as likely to report that they were not limited in their ability to perform moderate-to-vigorous daily activities - things like walking, climbing, bending, lifting. The seniors in that study also reported better overall quality of life - in terms of bodily pain, mental health, and perceptions of health and independence.
• Another study of seniors with arthritis showed that those who took a 12-week tai chi course got around better and had less pain in their legs. Yet another study found that people with arthritis who took a 12-week tai chi class had stronger abdominal muscles and better balance afterward.
• A review of four studies on tai chi found that it does not appear to significantly reduce pain or lessen the severity of rheumatoid arthritis. However, it does significantly improve range of motion in the joints of the legs and ankles. Those who got the most benefit reported participating more in their tai chi classes and enjoying them more compared with those who were in a traditional exercise program.
"I'm an absolute huge fan of tai chi," says Jason Theodoskais, MD, MS, MPH, FACPM, author of The Arthritis Cure and a preventive and sports medicine specialist at the University of Arizona Medical Center.
Any type of motion helps lubricate the joints by moving joint fluid, which is helpful in relieving pain, he says. "Tai chi is not a cure-all, but it's one piece of the puzzle. What's good about tai chi is that it's a gentle motion, so even people who are severely affected with arthritis can do it. Also, tai chi helps strengthen the joints in a functional manner... you strengthen muscles in the way your body normally uses the joints."
Gentle movements of the ancient Chinese exercise tai chi are one of many alternatives to help elderly people find pain relief.
By Jeanie Lerche Davis
WebMD Feature
Reviewed by Charlotte E. Grayson Mathis, MD
The movements of tai chi are gentle, graceful, mystical -- and, for elderly people, a very safe way to relieve arthritis pain and gain balance, strength, and flexibility. Tai chi is one of many alternative therapies that can provide relief from pain, possibly letting you cut back on pain medications.
Early mornings in large and small cities in China - and increasingly in America's parks, hospitals, and community centers - people are practicing tai chi. It is an ancient tradition said to have developed in medieval China, to help restore health of monks in poor physical condition from too much meditation and too little exercise.
Chi (pronounced chee) is the Chinese word for energy. In the healing arts, tai chi is used to promote the movement of energy through the body -- similar to blood being pumped through the body, explains Cate Morrill, a certified tai chi instructor in Atlanta. Morrill spends much of her time in teaching classes for seniors, many of whom are unfamiliar with this practice. "But after five, 10, 15 minutes of tai chi, they report having pain relief," she tells WebMD.
Virtually all major health organizations - including the Arthritis Foundation -- recommend tai chi as an activity for seniors because it provides balance of body and mind.
"The movements of tai chi keep the body fresh and allow the person to find a freer range of motion in the joints, greater flexibility, better balance," Morrill explains. Tai chi is often called "moving meditation," because it is relaxing, because the focus is on breathing and creating inner stillness -- quieting the mind, relaxing the body. When people focus on breathing and on the movements, they aren't focused on their worldly worries.
Older adults who try tai chi find the benefits flow into their everyday lives in surprising ways, Morrill tells WebMD. "Everyday stuff like gardening and cleaning the house -- even basic moves like getting in and out of a bathtub - are easier when muscles are strong and flexible, when there is proper balance and body alignment."
What Happens in Tai Chi Class
Tai chi movements are full of natural symbolism - "Wind Rolls with Lotus Leaves," "Brush Dust Against the Wind," and "White Crane Spreads Wings."
Yet the application of these moves is very practical: "Folks with arthritis in the knees tend to not bend their knees very much when they walk, so they tend to have a stiffer gait. Some tai chi exercise work to increase the knee flexibility," says Morrill.
For example, in the movement "Wave Hands Like Clouds," the focus is on the hands, which seem to drift like clouds in the air. But as the hands wave, the rest of the body is in continual slow motion, Morrill explains. The hips are driving the body motion -- as one leg bends, the other stretches, then the motion switches to the other side of the body. The arms rotate at the shoulder to strengthen shoulder muscles, which encourages the arms to stretch out fully. As weight is shifted, the body is slightly turned to produce flexibility in the waist and strength and flexibility in side muscles.
This movement may last only two minutes or so; during the hour-long class, seniors will complete at least 20 different sets of movements, says Morrill.
Seniors should not try learning tai chi from a video or DVD, she adds. A class setting, with qualified instructor who has worked with seniors, is essential. "Elderly students need an instructor who can correct their posture. If someone has severe arthritis in the left knee, they may not be able to do moves like someone who has a light case of arthritis. It's the instructor's job to modify movement to make it as safe and painless as possible for each student ... to select moves that are most appropriate."
Also, there's the camaraderie that comes from a class, Morrill tells WebMD. "People with arthritis tend to not get out much, but tai chi classes let them realize there are others in the same situation, so friendships develop, people support each other, they find other people they can share skills with. One might do the grocery shopping because the arthritis in her legs isn't too bad - and her friend does the cooking."
Gain Back 8 Years of Youth
According to legend, "if you meditate and do tai chi 100 days in a row, you gain back eight years of youth," says Morrill.
While many of today's tai chi movements have roots in martial arts, the goal is indeed therapeutic. Progress is measured in terms of coordination, strength, balance, flexibility, breathing, digestion, emotional balance, and a general sense of well-being.
Tai chi and other types of mindfulness-based practices "are intended to maintain muscle tone, strength, and flexibility, and perhaps even spiritual aspects like mindfulness - focusing in the moment, focusing away from the pain," says Raymond Gaeta, MD, director of pain management services at Stanford Hospital & Clinics.
Parag Sheth, MD, assistant professor of rehabilitation medicine at Mt. Sinai Medical Center in New York, saw the popularity of tai chi on a visit to China 15 years ago. "We saw it every morning - thousands of people in the park doing tai chi, all of them elderly," he tells WebMD.
"There's logic in how tai chi works," Sheth says. "Tai chi emphasizes rotary movements -- turning the body from side to side, working muscles that they don't use when walking, building muscle groups they are not used to using. If they have some strength in those support muscles - the rotators in the hip -- that can help prevent a fall."
The slow, controlled movements help older people feel secure doing tai chi, he adds. "Also, they learn to bend on one leg -- to control that movement - which is something you don't get to practice very often," says Sheth. "That's important because, as we get older and more insecure, we tend to limit our movements and that limits certain muscles from getting used. When people strengthen those muscles slowly, when they find their balance, they learn to trust themselves more."
A study published in 1997 found that seniors who took 15 tai chi lessons and practiced for 15 minutes twice daily were able to significantly reduce their risk of falls. Since then, several more studies have pointed to the physical benefits of tai chi for the elderly.
• One six-month study, a group of elderly people who took part in tai chi were about twice as likely to report that they were not limited in their ability to perform moderate-to-vigorous daily activities - things like walking, climbing, bending, lifting. The seniors in that study also reported better overall quality of life - in terms of bodily pain, mental health, and perceptions of health and independence.
• Another study of seniors with arthritis showed that those who took a 12-week tai chi course got around better and had less pain in their legs. Yet another study found that people with arthritis who took a 12-week tai chi class had stronger abdominal muscles and better balance afterward.
• A review of four studies on tai chi found that it does not appear to significantly reduce pain or lessen the severity of rheumatoid arthritis. However, it does significantly improve range of motion in the joints of the legs and ankles. Those who got the most benefit reported participating more in their tai chi classes and enjoying them more compared with those who were in a traditional exercise program.
"I'm an absolute huge fan of tai chi," says Jason Theodoskais, MD, MS, MPH, FACPM, author of The Arthritis Cure and a preventive and sports medicine specialist at the University of Arizona Medical Center.
Any type of motion helps lubricate the joints by moving joint fluid, which is helpful in relieving pain, he says. "Tai chi is not a cure-all, but it's one piece of the puzzle. What's good about tai chi is that it's a gentle motion, so even people who are severely affected with arthritis can do it. Also, tai chi helps strengthen the joints in a functional manner... you strengthen muscles in the way your body normally uses the joints."
Tai Chi helps reduce blood pressure
REDUCE BLOOD PRESSURE WITH TAI CHI
Page: 1 2 (of 2)
By Suzanne C. Weltman
This gentle workout-a modern-day form of an ancient Chinese martial art-reduces stress, lowers blood pressure, and improves cardiovascular fitness.
RELATED STORIES
• Lower Blood Pressure with Music
• Reduce Your Blood Pressure
• Video: Cardiac Yoga
When Marilyn McCord’s blood pressure edged toward an unhealthy high, she knew she needed to take action. With the support of her physician, she decided to try Tai Chi instead of drugs to lower her numbers.
Modern Tai Chi (pronounced tie-chee) is a mind-body exercise based on an ancient Chinese form of self-defense. It combines slow, graceful physical movements with focused breathing and inner concentration. It is a gentle, self-paced exercise in which each movement or posture flows effortlessly into the next. Studies have shown that Tai Chi quiets the mind and reduces stress, resulting in a more relaxed state of well-being. One study showed that Tai Chi was nearly as effective at lowering blood pressure as moderate aerobic exercise.
The philosophy of Tai Chi centers on aligning what is called “Chi,” or the energetic life force that flows through your body. A typical hour-long Tai Chi session begins with exercises that are designed to awaken the Chi within the body, followed by a special sequence of movements or postures. Depending on the Tai Chi form—short or long—there may be as few as 13 movements or more than 100. The movement sequences have poetic names, such as “White Crane Spreads Its Wings” and “Waving Hands in Clouds.”
Tai Chi—sometimes referred to as meditation in motion—focuses on deep breathing and gentle movements that work all the muscles in the body, says Beth Rose, a Philadelphia-area instructor. “Tai Chi helps you feel calmer,” she says. “You reach a state of relaxed awareness, and it becomes a tool for dealing with stress. I’ve had students tell me it’s easier for them to go up the stairs now. They also breathe better because their circulation has improved and they get more oxygen into their system. To me, there’s no question that Tai Chi helps heart health.”
Marilyn agrees with Rose that the exercise provides health benefits. Marilyn, 66, of Durango, Colorado, watched her blood pressure gradually drop from 150/90 mmHg to 135/82 after regularly practicing Tai Chi for several months. “Every time I do Tai Chi, I feel so much better,” she says.
She says that the deep breathing she learned has an immediate effect on her stress and blood pressure levels. “When I begin to feel stressed, I can practice Tai Chi’s open-close breathing, and it lowers my blood pressure almost immediately.”
Continued on Page 2: The Science of Tai Chi
BLOOD PRESSURE > LOWER BLOOD PRESSURE >
REDUCE BLOOD PRESSURE WITH TAI CHI
Page: 1 2 (of 2)
Previous
THE SCIENCE OF TAI CHI
RELATED STORIES
• Lower Blood Pressure with Music
• Reduce Your Blood Pressure
• Video: Cardiac Yoga
Researchers at the National Center for Complementary and Alternative Medicine suggest that further study will clarify what happens in the body during Tai Chi and will reveal exactly how the practice influences health.
A pilot study conducted several years ago by the Johns Hopkins School of Medicine showed that practicing Tai Chi lowered blood pressure nearly as much as moderate-intensity aerobics, such as brisk walking. In that study, systolic blood pressure (the higher number) was reduced by about 7 millimeters of mercury (mmHg) after six weeks of Tai Chi exercise.
In another study, published in the journal Medicine & Science in Sports & Exercise, low-risk coronary artery bypass patients who completed a year-long Tai Chi program after conventional rehabilitation showed improved results in their cardiorespiratory system. At Harvard’s Division for Research and Education in Complementary and Integrative Medical Therapies, scientists are studying the health effects of Tai Chi when added to a traditional therapy program for patients with chronic heart failure.
So where do you begin? It’s best to find a trained Tai Chi instructor and learn the basic moves in a class. Sandra Pruzansky, a Tai Chi instructor certified by the Arthritis Foundation, says most classes will let people observe one session.
“It is important that the teacher discusses how to move safely and take care of body parts like your knees,” Pruzansky says. “Be sure to ask yourself if you feel you can learn from the teacher.” Pruzansky finishes each of her classes by asking students “to give back some Chi energy and send it out to anyone who may need it.” It leaves them “fully relaxed and energized,” she says.
Basic Tai Chi Principles
1. Balance: For a strong foundation, it is important that you feel a solid connection with the ground.
2. Structure: Realigning and keeping your body upright involves letting go of old posture habits.
3. Tension Release: Where do you hold tension in your body? Tai Chi helps you identify and let go of tension.
4. Breathing: Uniform breathing, especially long, slow exhalations, helps release tension and increase concentration.
5. Energy Development: Practicing Tai Chi makes many people feel more energetic and rejuvenated
Talk with your doctor before starting any new exercise regimen.
How to Begin
• Ask Tai Chi instructors about their training, credentials, and experience with cardiovascular fitness and rehabilitation to determine if they’re right for you.
• Visit a Tai Chi class in action before signing up. To find a Tai Chi instructor in your area, visit the Web site of the American Tai Chi Association, www.americantaichi.org.
• Take it easy while you learn: Don’t push or overexert yourself. Tai Chi is a gradual process that takes time to learn.
Page: 1 2 (of 2)
By Suzanne C. Weltman
This gentle workout-a modern-day form of an ancient Chinese martial art-reduces stress, lowers blood pressure, and improves cardiovascular fitness.
RELATED STORIES
• Lower Blood Pressure with Music
• Reduce Your Blood Pressure
• Video: Cardiac Yoga
When Marilyn McCord’s blood pressure edged toward an unhealthy high, she knew she needed to take action. With the support of her physician, she decided to try Tai Chi instead of drugs to lower her numbers.
Modern Tai Chi (pronounced tie-chee) is a mind-body exercise based on an ancient Chinese form of self-defense. It combines slow, graceful physical movements with focused breathing and inner concentration. It is a gentle, self-paced exercise in which each movement or posture flows effortlessly into the next. Studies have shown that Tai Chi quiets the mind and reduces stress, resulting in a more relaxed state of well-being. One study showed that Tai Chi was nearly as effective at lowering blood pressure as moderate aerobic exercise.
The philosophy of Tai Chi centers on aligning what is called “Chi,” or the energetic life force that flows through your body. A typical hour-long Tai Chi session begins with exercises that are designed to awaken the Chi within the body, followed by a special sequence of movements or postures. Depending on the Tai Chi form—short or long—there may be as few as 13 movements or more than 100. The movement sequences have poetic names, such as “White Crane Spreads Its Wings” and “Waving Hands in Clouds.”
Tai Chi—sometimes referred to as meditation in motion—focuses on deep breathing and gentle movements that work all the muscles in the body, says Beth Rose, a Philadelphia-area instructor. “Tai Chi helps you feel calmer,” she says. “You reach a state of relaxed awareness, and it becomes a tool for dealing with stress. I’ve had students tell me it’s easier for them to go up the stairs now. They also breathe better because their circulation has improved and they get more oxygen into their system. To me, there’s no question that Tai Chi helps heart health.”
Marilyn agrees with Rose that the exercise provides health benefits. Marilyn, 66, of Durango, Colorado, watched her blood pressure gradually drop from 150/90 mmHg to 135/82 after regularly practicing Tai Chi for several months. “Every time I do Tai Chi, I feel so much better,” she says.
She says that the deep breathing she learned has an immediate effect on her stress and blood pressure levels. “When I begin to feel stressed, I can practice Tai Chi’s open-close breathing, and it lowers my blood pressure almost immediately.”
Continued on Page 2: The Science of Tai Chi
BLOOD PRESSURE > LOWER BLOOD PRESSURE >
REDUCE BLOOD PRESSURE WITH TAI CHI
Page: 1 2 (of 2)
Previous
THE SCIENCE OF TAI CHI
RELATED STORIES
• Lower Blood Pressure with Music
• Reduce Your Blood Pressure
• Video: Cardiac Yoga
Researchers at the National Center for Complementary and Alternative Medicine suggest that further study will clarify what happens in the body during Tai Chi and will reveal exactly how the practice influences health.
A pilot study conducted several years ago by the Johns Hopkins School of Medicine showed that practicing Tai Chi lowered blood pressure nearly as much as moderate-intensity aerobics, such as brisk walking. In that study, systolic blood pressure (the higher number) was reduced by about 7 millimeters of mercury (mmHg) after six weeks of Tai Chi exercise.
In another study, published in the journal Medicine & Science in Sports & Exercise, low-risk coronary artery bypass patients who completed a year-long Tai Chi program after conventional rehabilitation showed improved results in their cardiorespiratory system. At Harvard’s Division for Research and Education in Complementary and Integrative Medical Therapies, scientists are studying the health effects of Tai Chi when added to a traditional therapy program for patients with chronic heart failure.
So where do you begin? It’s best to find a trained Tai Chi instructor and learn the basic moves in a class. Sandra Pruzansky, a Tai Chi instructor certified by the Arthritis Foundation, says most classes will let people observe one session.
“It is important that the teacher discusses how to move safely and take care of body parts like your knees,” Pruzansky says. “Be sure to ask yourself if you feel you can learn from the teacher.” Pruzansky finishes each of her classes by asking students “to give back some Chi energy and send it out to anyone who may need it.” It leaves them “fully relaxed and energized,” she says.
Basic Tai Chi Principles
1. Balance: For a strong foundation, it is important that you feel a solid connection with the ground.
2. Structure: Realigning and keeping your body upright involves letting go of old posture habits.
3. Tension Release: Where do you hold tension in your body? Tai Chi helps you identify and let go of tension.
4. Breathing: Uniform breathing, especially long, slow exhalations, helps release tension and increase concentration.
5. Energy Development: Practicing Tai Chi makes many people feel more energetic and rejuvenated
Talk with your doctor before starting any new exercise regimen.
How to Begin
• Ask Tai Chi instructors about their training, credentials, and experience with cardiovascular fitness and rehabilitation to determine if they’re right for you.
• Visit a Tai Chi class in action before signing up. To find a Tai Chi instructor in your area, visit the Web site of the American Tai Chi Association, www.americantaichi.org.
• Take it easy while you learn: Don’t push or overexert yourself. Tai Chi is a gradual process that takes time to learn.
Tai Chi for Diabetes
Tai Chi for Diabetes
According to two small studies published in the British Journal of Sports Medicine in April 2008, Tai Chi exercises can improve blood glucose levels and improve the control of type 2 diabetes and immune system response.
Tai Chi is a Chinese martial art that combines diaphragmatic breathing and relaxation with soft, gentle movements. It is considered moderate exercise, which has previously been shown to improve immune system response, in contrast to strenuous physical activity, which depresses it. Previous studies have shown that it improves respiratory and cardiovascular function, while improving flexibility and relieving stress.
Type 2 diabetes is a form of diabetes that usually sets in later in life. It is associated with chronic inflammation cause by increase glucose levels in the blood, known as hyperglycemia. When there is excess blood sugar, it can combine with hemogloben, the oxygen transporter in the red blood cell, it can become glycated hemogloben. This can be used to indicate the levels of excess sugars.
In the immune system, helper T cells prompt stimulus of other immune system cells, altering the immune response. They respond to specific antigens, producing interleukins and other important signaling chemicals. As a result, they are essential for the cell mediated immune response .
In a first study, the investigators sought to analyze the impact of a 12 week Tai Chi Chuan exercise program on helper T cell activity in 30 patients with type 2 diabetes, and contrast this with 30 healthy people of the same age.
After 12 weeks in the exercise program, the levels of glycated hemoglobin levels fell significantly, from 7.59% to 7.16% in diabetic patients, a significant difference. Interleukin-12, which boosts the immune response, increased in level; interleukin-4, which lessens the immune response, declined. In conjunction, T cell activity also significantly increased.
According to these responses, it is possible that Tai Chi can prompt a declination in blood glucose levels, perhaps by improving blood glucose metabolism, prompting a decrease in the inflammatory response. In an alternative explanation also suggested by the authors, the exercise may boost levels of fitness along with a feeling of well being -- this in turn may boost the health of the immune system.
A second study in the same issue, investigators focused on adults with metabolic syndrome. This is a group of symptoms including hypertension and high blood glucose which are associated with increased risk of cardiovascular disease and diabetes.
A 12 week program of Tai Chi and Qigong was administered to 13 patients with metabolic syndrome for up to 1.5 hours up to 3 times a week, while being encouraged to perform the exercises outside of the classes.
At the end of 12 weeks, they had lost an average of 3 kg in weight and had dropped waist size by almost 3 cm. Additionally, the blood pressures of the subjects fell significantly more than exercise alone can account for, according to the authors. Insulin resistance also fell, indicating a decreased predisposition for type 2 diabetes. Participants additionally claimed to sleep better, have more energy, feel less pain, and have fewer cravings for food while participating in the program.
Notably, three patients no longer met the criteria for metabolic syndrome after this test.
Regular Tai Chi Chuan exercise improves T cell helper function of patients with type 2 diabetes mellitus with an increase in T-bet transcription factor and IL-12 production
S-H Yeh, H Chuang, L-W Lin, C-Y Hsiao, P-W Wang, R-T Liu, K D Yang
Online First Br J Sports Med 2008
Preliminary study of the effect of Tai Chi and Qigong medical exercise on indicators of metabolic syndrome and glycaemic control in adults with raised blood glucose levels
X Liu, Y D Miller, N W Burton, W J Brown
Online First Br J Sports Med 2008;
doi 10.1136/bjsm.2007.043562
According to two small studies published in the British Journal of Sports Medicine in April 2008, Tai Chi exercises can improve blood glucose levels and improve the control of type 2 diabetes and immune system response.
Tai Chi is a Chinese martial art that combines diaphragmatic breathing and relaxation with soft, gentle movements. It is considered moderate exercise, which has previously been shown to improve immune system response, in contrast to strenuous physical activity, which depresses it. Previous studies have shown that it improves respiratory and cardiovascular function, while improving flexibility and relieving stress.
Type 2 diabetes is a form of diabetes that usually sets in later in life. It is associated with chronic inflammation cause by increase glucose levels in the blood, known as hyperglycemia. When there is excess blood sugar, it can combine with hemogloben, the oxygen transporter in the red blood cell, it can become glycated hemogloben. This can be used to indicate the levels of excess sugars.
In the immune system, helper T cells prompt stimulus of other immune system cells, altering the immune response. They respond to specific antigens, producing interleukins and other important signaling chemicals. As a result, they are essential for the cell mediated immune response .
In a first study, the investigators sought to analyze the impact of a 12 week Tai Chi Chuan exercise program on helper T cell activity in 30 patients with type 2 diabetes, and contrast this with 30 healthy people of the same age.
After 12 weeks in the exercise program, the levels of glycated hemoglobin levels fell significantly, from 7.59% to 7.16% in diabetic patients, a significant difference. Interleukin-12, which boosts the immune response, increased in level; interleukin-4, which lessens the immune response, declined. In conjunction, T cell activity also significantly increased.
According to these responses, it is possible that Tai Chi can prompt a declination in blood glucose levels, perhaps by improving blood glucose metabolism, prompting a decrease in the inflammatory response. In an alternative explanation also suggested by the authors, the exercise may boost levels of fitness along with a feeling of well being -- this in turn may boost the health of the immune system.
A second study in the same issue, investigators focused on adults with metabolic syndrome. This is a group of symptoms including hypertension and high blood glucose which are associated with increased risk of cardiovascular disease and diabetes.
A 12 week program of Tai Chi and Qigong was administered to 13 patients with metabolic syndrome for up to 1.5 hours up to 3 times a week, while being encouraged to perform the exercises outside of the classes.
At the end of 12 weeks, they had lost an average of 3 kg in weight and had dropped waist size by almost 3 cm. Additionally, the blood pressures of the subjects fell significantly more than exercise alone can account for, according to the authors. Insulin resistance also fell, indicating a decreased predisposition for type 2 diabetes. Participants additionally claimed to sleep better, have more energy, feel less pain, and have fewer cravings for food while participating in the program.
Notably, three patients no longer met the criteria for metabolic syndrome after this test.
Regular Tai Chi Chuan exercise improves T cell helper function of patients with type 2 diabetes mellitus with an increase in T-bet transcription factor and IL-12 production
S-H Yeh, H Chuang, L-W Lin, C-Y Hsiao, P-W Wang, R-T Liu, K D Yang
Online First Br J Sports Med 2008
Preliminary study of the effect of Tai Chi and Qigong medical exercise on indicators of metabolic syndrome and glycaemic control in adults with raised blood glucose levels
X Liu, Y D Miller, N W Burton, W J Brown
Online First Br J Sports Med 2008;
doi 10.1136/bjsm.2007.043562
Tai chi and Psychological Well Being
Tai Chi Linked to Improvements in Psychological Well-Being CME/CE
News Author: Laurie Barclay, MD
CME Author: Désirée Lie, MD, MSEd
Authors and Disclosures
CME/CE Released: 05/27/2010; Valid for credit through 05/27/2011
Target Audience
This article is intended for primary care clinicians, psychiatrists, and other specialists who care for patients with psychological stress or for those at risk for cardiovascular disease.
May 27, 2010 — Tai Chi appears to be associated with improvements in psychological well-being, although well-controlled, longer randomized trials are needed, according to the results of a systematic review and meta-analysis reported in the May 21 issue of BMC Complementary and Alternative Medicine.
"Tai Chi, the Chinese low impact mind-body exercise, has been practiced for centuries for health and fitness in the East and is currently gaining popularity in the West," said lead author Chenchen Wang, from Tufts Medical Center, Tufts University School of Medicine in Boston, Massachusetts, in a news release. "It is believed to improve mood and enhance overall psychological well being, but convincing evidence has so far been lacking."
The reviewers searched 8 English-language and 3 Chinese-language databases through March 2009 for randomized controlled trials, nonrandomized controlled studies, and observational studies reporting at least 1 psychological health outcome. Two reviewers extracted and verified data, and a random-effects model allowed meta-analysis of randomized trials in each subcategory of health outcomes.
Methodologic quality of each study was also evaluated.
The reviewers identified 40 studies enrolling a total of 3817 participants and reporting on a total of 29 psychological measurements. Of 33 randomized and nonrandomized trials, 21 reported significant improvements in psychological well-being with 1 hour to 1 year of regular Tai Chi. Specific effects in community-dwelling healthy participants and in patients with chronic conditions were decreased stress (effect size [ES], 0.66; 95% confidence interval [CI], 0.23 - 1.09), anxiety (ES, 0.66; 95% CI, 0.29 - 1.03), and depression (ES, 0.56; 95% CI, 0.31 - 0.80), and improved mood (ES, 0.45; 95% CI, 0.20 - 0.69).
"More detailed knowledge about the physiological and psychological effects of Tai Chi exercise may lead to new approaches to promote health, treat chronic medical conditions, better inform clinical decisions and further explicate the mechanisms of successful mind-body medicine," Dr. Wang said.
The beneficial association between Tai Chi practice and psychological health was supported by 7 observational studies with relatively large sample sizes.
"Tai Chi appears to be associated with improvements in psychological well-being including reduced stress, anxiety, depression and mood disturbance, and increased self-esteem. Definitive conclusions were limited due to variation in designs, comparisons, heterogeneous outcomes and inadequate controls. High-quality, well-controlled, longer randomized trials are needed to better inform clinical decisions."
The study authors have disclosed no relevant financial relationships.
BMC Complement Altern Med. 2010;10:23. Abstract
More information about the health effects of Tai Chi is available from the National Center for Complementary and Alternative Medicine
Clinical Context
Tai Chi is a form of low-impact mind-body exercise using balance, flexibility, and strength. Its use has spread worldwide for the past 2 decades, and it has been reported to have beneficial psychological effects in both healthy subjects and in those with medical conditions such as cardiovascular disease.
This is a systematic review and meta-analysis of studies on Tai Chi to determine its impact on psychological well-being.
Study Highlights
• The reviewers conducted an electronic search of the medical literature using 8 English-language and 3 Chinese-language databases through March 2009.
• They also searched reference lists of selected articles for studies.
• Included were original studies of randomized trials, nonrandomized comparison studies, and observational studies.
• Reviews, conference proceedings, and case reports were excluded.
• Studies were assessed for quality, and data were extracted for the meta-analysis by 2 reviewers.
• The reviewers determined ES for each outcome by pooling the ES of each study.
• An ES of 0 to 0.19 was considered negligible; 0.20 to 0.49, small; 0.50 to 0.79, moderate; and 0.80 and above, high.
• 2579 English-language and Chinese-language articles were reviewed and 40 identified for data abstraction.
• Studies had to include at least 10 human subjects and evaluate at least 1 outcome of psychological health including stress, anxiety, depression, mood, and self-esteem.
• Stress:
o For stress, there were 5 randomized trials, 5 nonrandomized trials, and 1 observational study from 4 countries (United States, Australia, Germany, and China) reporting effects on 870 participants aged 16 to 85 years.
o Subjective measures were used, such as the Perceived Mental Stress Score, the Impact of Event Scale, and the Chinese Psychological Stress Scores.
o There was a significant improvement in stress management and psychological distress (ES, 0.66 [moderate]).
o Tai Chi was associated with a benefit for stress in healthy adults, those with HIV-related distress, and elderly Chinese persons with cardiovascular disorders.
o The overall quality of the studies was modest to inadequate, with no controls in most studies.
• Anxiety:
o For anxiety, there were 5 randomized trials, 9 nonrandomized trials, and 5 observational studies examined in 1869 people from 4 countries (United States, United Kingdom, Australia, and China).
o Scales used included the Profile of Mood States Anxiety subscale; the Depression, Anxiety, Stress Subscale; and the Taylor Manifest Anxiety Scale.
o Tai Chi practiced 2 to 4 times a week (30 - 60 minutes at a time) for 5 to 24 weeks was associated with a significant reduction in anxiety (ES, 0.66 [moderate]).
o Overall study quality was modest.
• Depression:
o For depression, 10 randomized trials, 6 nonrandomized trials, and 4 observational studies examined effects on 2008 patients, with Tai Chi ranging from 1 hour to 14 years.
o Studies used the Center for Epidemiology Studies Depression Scale, Profile of Mood States Depression subscale, and the Beck Depression Inventory.
o Tai Chi for 6 to 48 weeks (40 minutes to 2 hours each, 1 - 4 times a week) resulted in reduced depression symptoms (ES, 0.56 [moderate]).
o However, most studies were on healthy populations, with only 2 studies on clinically depressed patients.
• Mood:
o For mood, 4 randomized trials, 8 nonrandomized trials, and 3 observational studies with 1613 patients examined Tai Chi offered from 1 hour to 14 years (1 - 7 times a week).
o The studies used various scales including the Profile of Mood States Scale, Functional Assessment of HIV Infection, and Symptom Checklist-90.
o Tai Chi significantly improved mood, with an overall ES of 0.45 (small).
o Tai Chi was of benefit for mood in healthy adults, elderly with cardiovascular disease risk factors, obese women, and adolescents with attention-deficit disorder.
o Study quality was poor overall, with inadequate controls.
• Self-esteem:
o Self-esteem was studied in 3 randomized trials and 1 nonrandomized trial in 425 subjects.
o Tai Chi practiced for 12 to 26 weeks (45 - 60 minutes, 2 - 3 times weekly) improved self-esteem, as assessed by scales such as Rosenberg's 10-item Global Self-Esteem Scale and the Body Cathexis Score.
o There was a positive association between Tai Chi and self-esteem, but an ES could not be calculated because quantitative results were limited.
• The authors concluded that the evidence supported a positive effect of Tai Chi on reducing stress, anxiety and depression symptoms, and enhancing mood and self-esteem, but study quality was limited and dose-response could not be assessed.
Clinical Implications
• Tai Chi is associated with reducing stress, anxiety, and depression symptoms and improving self-esteem and mood in a variety of patients.
The goal of this activity is to provide medical news to primary care clinicians and other healthcare professionals in order to enhance patient care.
Authors and Disclosures
As an organization accredited by the ACCME, Medscape, LLC requires everyone who is in a position to control the content of an education activity to disclose all relevant financial relationships with any commercial interest. The ACCME defines "relevant financial relationships" as financial relationships in any amount, occurring within the past 12 months, including financial relationships of a spouse or life partner, that could create a conflict of interest.
Medscape, LLC encourages Authors to identify investigational products or off-label uses of products regulated by the US Food and Drug Administration, at first mention and where appropriate in the content.
Laurie Barclay, MD
Freelance writer and reviewer, Medscape, LLC
Disclosure: Laurie Barclay, MD, has disclosed no relevant financial relationships.
Brande Nicole Martin
CME Clinical Editor, Medscape, LLC
Disclosure: Brande Nicole Martin has disclosed no relevant financial relationships.
Désirée Lie, MD, MSEd
Clinical Professor, Family Medicine, University of California, Irvine, Orange, California; Director of Research and Patient Development, Family Medicine, University of California, Irvine, Medical Center, Rossmoor, California
Disclosure: Désirée Lie, MD, MSEd, has disclosed the following relevant financial relationship:
Served as a nonproduct speaker for: "Topics in Health" for Merck Speaker Services
Laurie E. Scudder, DNP, NP
Accreditation Coordinator, Continuing Professional Education Department, Medscape, LLC; Clinical Assistant Professor, School of Nursing and Allied Health, George Washington University, Washington, DC; Nurse Practitioner, School-Based Health Centers, Baltimore City Public Schools, Baltimore, Maryland
Disclosure: Laurie E. Scudder, DNP, NP, has disclosed no relevant financial relationships.
Learning Objectives
Upon completion of this activity, participants will be able to:
1. Describe the effect of Tai Chi on stress, mood, anxiety, depressive symptoms, and self-esteem.
2. Describe the quality of studies examining the effect of Tai Chi on psychological well-being and the effect of Tai Chi dose on outcomes.
Credits Available
Physicians - maximum of 0.25 AMA PRA Category 1 Credit(s)™
Family Physicians - maximum of 0.25 AAFP Prescribed credit(s)
Nurses - 0.50 ANCC Contact Hour(s) (0 contact hours are in the area of pharmacology)
All other healthcare professionals completing continuing education credit for this activity will be issued a certificate of participation.
Physicians should only claim credit commensurate with the extent of their participation in the activity.
Accreditation Statements
For Physicians
MEDSCAPE
Medscape, LLC is accredited by the Accreditation Council for Continuing Medical Education (ACCME) to provide continuing medical education for physicians.
Medscape, LLC designates this educational activity for a maximum of 0.25 AMA PRA Category 1 Credit(s)™ . Physicians should only claim credit commensurate with the extent of their participation in the activity. Medscape News CME has been reviewed and is acceptable for up to 300 Prescribed credits by the American Academy of Family Physicians. AAFP accreditation begins September 1, 2009. Term of approval is for 1 year from this date. Each issue is approved for .25 Prescribed credits. Credit may be claimed for 1 year from the date of this issue.
Note: Total credit is subject to change based on topic selection and article length.
Medscape, LLC staff have disclosed that they have no relevant financial relationships.
AAFP Accreditation Questions
Contact This Provider
For Nurses
MEDSCAPE
Medscape, LLC is accredited as a provider of continuing nursing education by the American Nurses Credentialing Center's Commission on Accreditation.
Awarded 0.5 contact hour(s) of continuing nursing education for RNs and APNs; none of these credits is in the area of pharmacology.
Accreditation of this program does not imply endorsement by either Medscape, LLC or ANCC.
Contact This Provider
For questions regarding the content of this activity, contact the accredited provider for this CME/CE activity noted above. For technical assistance, contact CME@medscape.net
CME/CE Released: 05/27/2010; Valid for credit through 05/27/2011
Instructions for Participation and Credit
There are no fees for participating in or receiving credit for this online educational activity. For information on applicability and acceptance of continuing education credit for this activity, please consult your professional licensing board.
This activity is designed to be completed within the time designated on the title page; physicians should claim only those credits that reflect the time actually spent in the activity. To successfully earn credit, participants must complete the activity online during the valid credit period that is noted on the title page.
Follow these steps to earn CME/CE credit*:
1. Read the target audience, learning objectives, and author disclosures.
2. Study the educational content online or printed out.
3. Online, choose the best answer to each test question. To receive a certificate, you must receive a passing score as designated at the top of the test. MedscapeCME encourages you to complete the Activity Evaluation to provide feedback for future programming.
You may now view or print the certificate from your CME/CE Tracker. You may print the certificate but you cannot alter it. Credits will be tallied in your CME/CE Tracker and archived for 6 years; at any point within this time period you can print out the tally as well as the certificates by accessing "Edit Your Profile" at the top of your Medscape homepage.
*The credit that you receive is based on your user profile.
Hardware/Software Requirements
MedscapeCME is accessible using the following browsers: Internet Explorer 6.x or higher, Firefox 2.x or higher, Safari 2.x or higher. Certain educational activities may require additional software to view multimedia, presentation or printable versions of their content. These activities will be marked as such and will provide links to the required software. That software may be: Macromedia Flash, Adobe Acrobat, or Microsoft PowerPoint.
News Author: Laurie Barclay, MD
CME Author: Désirée Lie, MD, MSEd
Authors and Disclosures
CME/CE Released: 05/27/2010; Valid for credit through 05/27/2011
Target Audience
This article is intended for primary care clinicians, psychiatrists, and other specialists who care for patients with psychological stress or for those at risk for cardiovascular disease.
May 27, 2010 — Tai Chi appears to be associated with improvements in psychological well-being, although well-controlled, longer randomized trials are needed, according to the results of a systematic review and meta-analysis reported in the May 21 issue of BMC Complementary and Alternative Medicine.
"Tai Chi, the Chinese low impact mind-body exercise, has been practiced for centuries for health and fitness in the East and is currently gaining popularity in the West," said lead author Chenchen Wang, from Tufts Medical Center, Tufts University School of Medicine in Boston, Massachusetts, in a news release. "It is believed to improve mood and enhance overall psychological well being, but convincing evidence has so far been lacking."
The reviewers searched 8 English-language and 3 Chinese-language databases through March 2009 for randomized controlled trials, nonrandomized controlled studies, and observational studies reporting at least 1 psychological health outcome. Two reviewers extracted and verified data, and a random-effects model allowed meta-analysis of randomized trials in each subcategory of health outcomes.
Methodologic quality of each study was also evaluated.
The reviewers identified 40 studies enrolling a total of 3817 participants and reporting on a total of 29 psychological measurements. Of 33 randomized and nonrandomized trials, 21 reported significant improvements in psychological well-being with 1 hour to 1 year of regular Tai Chi. Specific effects in community-dwelling healthy participants and in patients with chronic conditions were decreased stress (effect size [ES], 0.66; 95% confidence interval [CI], 0.23 - 1.09), anxiety (ES, 0.66; 95% CI, 0.29 - 1.03), and depression (ES, 0.56; 95% CI, 0.31 - 0.80), and improved mood (ES, 0.45; 95% CI, 0.20 - 0.69).
"More detailed knowledge about the physiological and psychological effects of Tai Chi exercise may lead to new approaches to promote health, treat chronic medical conditions, better inform clinical decisions and further explicate the mechanisms of successful mind-body medicine," Dr. Wang said.
The beneficial association between Tai Chi practice and psychological health was supported by 7 observational studies with relatively large sample sizes.
"Tai Chi appears to be associated with improvements in psychological well-being including reduced stress, anxiety, depression and mood disturbance, and increased self-esteem. Definitive conclusions were limited due to variation in designs, comparisons, heterogeneous outcomes and inadequate controls. High-quality, well-controlled, longer randomized trials are needed to better inform clinical decisions."
The study authors have disclosed no relevant financial relationships.
BMC Complement Altern Med. 2010;10:23. Abstract
More information about the health effects of Tai Chi is available from the National Center for Complementary and Alternative Medicine
Clinical Context
Tai Chi is a form of low-impact mind-body exercise using balance, flexibility, and strength. Its use has spread worldwide for the past 2 decades, and it has been reported to have beneficial psychological effects in both healthy subjects and in those with medical conditions such as cardiovascular disease.
This is a systematic review and meta-analysis of studies on Tai Chi to determine its impact on psychological well-being.
Study Highlights
• The reviewers conducted an electronic search of the medical literature using 8 English-language and 3 Chinese-language databases through March 2009.
• They also searched reference lists of selected articles for studies.
• Included were original studies of randomized trials, nonrandomized comparison studies, and observational studies.
• Reviews, conference proceedings, and case reports were excluded.
• Studies were assessed for quality, and data were extracted for the meta-analysis by 2 reviewers.
• The reviewers determined ES for each outcome by pooling the ES of each study.
• An ES of 0 to 0.19 was considered negligible; 0.20 to 0.49, small; 0.50 to 0.79, moderate; and 0.80 and above, high.
• 2579 English-language and Chinese-language articles were reviewed and 40 identified for data abstraction.
• Studies had to include at least 10 human subjects and evaluate at least 1 outcome of psychological health including stress, anxiety, depression, mood, and self-esteem.
• Stress:
o For stress, there were 5 randomized trials, 5 nonrandomized trials, and 1 observational study from 4 countries (United States, Australia, Germany, and China) reporting effects on 870 participants aged 16 to 85 years.
o Subjective measures were used, such as the Perceived Mental Stress Score, the Impact of Event Scale, and the Chinese Psychological Stress Scores.
o There was a significant improvement in stress management and psychological distress (ES, 0.66 [moderate]).
o Tai Chi was associated with a benefit for stress in healthy adults, those with HIV-related distress, and elderly Chinese persons with cardiovascular disorders.
o The overall quality of the studies was modest to inadequate, with no controls in most studies.
• Anxiety:
o For anxiety, there were 5 randomized trials, 9 nonrandomized trials, and 5 observational studies examined in 1869 people from 4 countries (United States, United Kingdom, Australia, and China).
o Scales used included the Profile of Mood States Anxiety subscale; the Depression, Anxiety, Stress Subscale; and the Taylor Manifest Anxiety Scale.
o Tai Chi practiced 2 to 4 times a week (30 - 60 minutes at a time) for 5 to 24 weeks was associated with a significant reduction in anxiety (ES, 0.66 [moderate]).
o Overall study quality was modest.
• Depression:
o For depression, 10 randomized trials, 6 nonrandomized trials, and 4 observational studies examined effects on 2008 patients, with Tai Chi ranging from 1 hour to 14 years.
o Studies used the Center for Epidemiology Studies Depression Scale, Profile of Mood States Depression subscale, and the Beck Depression Inventory.
o Tai Chi for 6 to 48 weeks (40 minutes to 2 hours each, 1 - 4 times a week) resulted in reduced depression symptoms (ES, 0.56 [moderate]).
o However, most studies were on healthy populations, with only 2 studies on clinically depressed patients.
• Mood:
o For mood, 4 randomized trials, 8 nonrandomized trials, and 3 observational studies with 1613 patients examined Tai Chi offered from 1 hour to 14 years (1 - 7 times a week).
o The studies used various scales including the Profile of Mood States Scale, Functional Assessment of HIV Infection, and Symptom Checklist-90.
o Tai Chi significantly improved mood, with an overall ES of 0.45 (small).
o Tai Chi was of benefit for mood in healthy adults, elderly with cardiovascular disease risk factors, obese women, and adolescents with attention-deficit disorder.
o Study quality was poor overall, with inadequate controls.
• Self-esteem:
o Self-esteem was studied in 3 randomized trials and 1 nonrandomized trial in 425 subjects.
o Tai Chi practiced for 12 to 26 weeks (45 - 60 minutes, 2 - 3 times weekly) improved self-esteem, as assessed by scales such as Rosenberg's 10-item Global Self-Esteem Scale and the Body Cathexis Score.
o There was a positive association between Tai Chi and self-esteem, but an ES could not be calculated because quantitative results were limited.
• The authors concluded that the evidence supported a positive effect of Tai Chi on reducing stress, anxiety and depression symptoms, and enhancing mood and self-esteem, but study quality was limited and dose-response could not be assessed.
Clinical Implications
• Tai Chi is associated with reducing stress, anxiety, and depression symptoms and improving self-esteem and mood in a variety of patients.
The goal of this activity is to provide medical news to primary care clinicians and other healthcare professionals in order to enhance patient care.
Authors and Disclosures
As an organization accredited by the ACCME, Medscape, LLC requires everyone who is in a position to control the content of an education activity to disclose all relevant financial relationships with any commercial interest. The ACCME defines "relevant financial relationships" as financial relationships in any amount, occurring within the past 12 months, including financial relationships of a spouse or life partner, that could create a conflict of interest.
Medscape, LLC encourages Authors to identify investigational products or off-label uses of products regulated by the US Food and Drug Administration, at first mention and where appropriate in the content.
Laurie Barclay, MD
Freelance writer and reviewer, Medscape, LLC
Disclosure: Laurie Barclay, MD, has disclosed no relevant financial relationships.
Brande Nicole Martin
CME Clinical Editor, Medscape, LLC
Disclosure: Brande Nicole Martin has disclosed no relevant financial relationships.
Désirée Lie, MD, MSEd
Clinical Professor, Family Medicine, University of California, Irvine, Orange, California; Director of Research and Patient Development, Family Medicine, University of California, Irvine, Medical Center, Rossmoor, California
Disclosure: Désirée Lie, MD, MSEd, has disclosed the following relevant financial relationship:
Served as a nonproduct speaker for: "Topics in Health" for Merck Speaker Services
Laurie E. Scudder, DNP, NP
Accreditation Coordinator, Continuing Professional Education Department, Medscape, LLC; Clinical Assistant Professor, School of Nursing and Allied Health, George Washington University, Washington, DC; Nurse Practitioner, School-Based Health Centers, Baltimore City Public Schools, Baltimore, Maryland
Disclosure: Laurie E. Scudder, DNP, NP, has disclosed no relevant financial relationships.
Learning Objectives
Upon completion of this activity, participants will be able to:
1. Describe the effect of Tai Chi on stress, mood, anxiety, depressive symptoms, and self-esteem.
2. Describe the quality of studies examining the effect of Tai Chi on psychological well-being and the effect of Tai Chi dose on outcomes.
Credits Available
Physicians - maximum of 0.25 AMA PRA Category 1 Credit(s)™
Family Physicians - maximum of 0.25 AAFP Prescribed credit(s)
Nurses - 0.50 ANCC Contact Hour(s) (0 contact hours are in the area of pharmacology)
All other healthcare professionals completing continuing education credit for this activity will be issued a certificate of participation.
Physicians should only claim credit commensurate with the extent of their participation in the activity.
Accreditation Statements
For Physicians
MEDSCAPE
Medscape, LLC is accredited by the Accreditation Council for Continuing Medical Education (ACCME) to provide continuing medical education for physicians.
Medscape, LLC designates this educational activity for a maximum of 0.25 AMA PRA Category 1 Credit(s)™ . Physicians should only claim credit commensurate with the extent of their participation in the activity. Medscape News CME has been reviewed and is acceptable for up to 300 Prescribed credits by the American Academy of Family Physicians. AAFP accreditation begins September 1, 2009. Term of approval is for 1 year from this date. Each issue is approved for .25 Prescribed credits. Credit may be claimed for 1 year from the date of this issue.
Note: Total credit is subject to change based on topic selection and article length.
Medscape, LLC staff have disclosed that they have no relevant financial relationships.
AAFP Accreditation Questions
Contact This Provider
For Nurses
MEDSCAPE
Medscape, LLC is accredited as a provider of continuing nursing education by the American Nurses Credentialing Center's Commission on Accreditation.
Awarded 0.5 contact hour(s) of continuing nursing education for RNs and APNs; none of these credits is in the area of pharmacology.
Accreditation of this program does not imply endorsement by either Medscape, LLC or ANCC.
Contact This Provider
For questions regarding the content of this activity, contact the accredited provider for this CME/CE activity noted above. For technical assistance, contact CME@medscape.net
CME/CE Released: 05/27/2010; Valid for credit through 05/27/2011
Instructions for Participation and Credit
There are no fees for participating in or receiving credit for this online educational activity. For information on applicability and acceptance of continuing education credit for this activity, please consult your professional licensing board.
This activity is designed to be completed within the time designated on the title page; physicians should claim only those credits that reflect the time actually spent in the activity. To successfully earn credit, participants must complete the activity online during the valid credit period that is noted on the title page.
Follow these steps to earn CME/CE credit*:
1. Read the target audience, learning objectives, and author disclosures.
2. Study the educational content online or printed out.
3. Online, choose the best answer to each test question. To receive a certificate, you must receive a passing score as designated at the top of the test. MedscapeCME encourages you to complete the Activity Evaluation to provide feedback for future programming.
You may now view or print the certificate from your CME/CE Tracker. You may print the certificate but you cannot alter it. Credits will be tallied in your CME/CE Tracker and archived for 6 years; at any point within this time period you can print out the tally as well as the certificates by accessing "Edit Your Profile" at the top of your Medscape homepage.
*The credit that you receive is based on your user profile.
Hardware/Software Requirements
MedscapeCME is accessible using the following browsers: Internet Explorer 6.x or higher, Firefox 2.x or higher, Safari 2.x or higher. Certain educational activities may require additional software to view multimedia, presentation or printable versions of their content. These activities will be marked as such and will provide links to the required software. That software may be: Macromedia Flash, Adobe Acrobat, or Microsoft PowerPoint.
Monday, August 16, 2010
Sayings from the Tao
Manifesting Qi:
Speaking of the vital essence of beings,
This is what gives them vitality.
It generates the five grains below.
It becomes the arrayed stars above.
When flowing between the Heavens and the Earth,
We refer to it as ghostly and spiritual.
When stored within the human chest/heart,
We call such beings sages.
The Tranquility of Qigong Practice
The Hole (Dantian) functions as a container,
It follows only the Dao.
Everything comes from the Dao.
It is elusive, evasive.
Evasive, elusive,
Yet latent within it are patterns.
Elusive, evasive,
Yet latent within it are objects.
Dark and dim,
Yet latent within it is the Jing (life force).
The Jing being very true,
Latent within it is Xin (trust, integrity, evidence).
Greed
Chapter 46 of the Tao te Ching
Is the seed of apocalypse
It is the rocket-fuel of selfishness:
Me, me, me!
If people could only be glad with all they have,
If they only knew it, they’d be happy.
Chapter 45 of the Tao te Ching :
A great thing done is never perfect
But that doesn’t mean it fails: it does what it is.
Real richness means to act as if you had nothing,
Because then you will never be drained of it.
The greatest straightness seems bent,
The greatest ability seems awkward,
And the greatest speech, like a stammering.
Act calmly, not coldly.
Peace is greater than anger.
Tranquility and harmony
are the true order of things.
Speaking of the vital essence of beings,
This is what gives them vitality.
It generates the five grains below.
It becomes the arrayed stars above.
When flowing between the Heavens and the Earth,
We refer to it as ghostly and spiritual.
When stored within the human chest/heart,
We call such beings sages.
The Tranquility of Qigong Practice
The Hole (Dantian) functions as a container,
It follows only the Dao.
Everything comes from the Dao.
It is elusive, evasive.
Evasive, elusive,
Yet latent within it are patterns.
Elusive, evasive,
Yet latent within it are objects.
Dark and dim,
Yet latent within it is the Jing (life force).
The Jing being very true,
Latent within it is Xin (trust, integrity, evidence).
Greed
Chapter 46 of the Tao te Ching
Is the seed of apocalypse
It is the rocket-fuel of selfishness:
Me, me, me!
If people could only be glad with all they have,
If they only knew it, they’d be happy.
The Tao
Chapter 42 of the Tao te Ching
Gives birth to the One:
The One
Gives birth to the two;
The Two
Give birth to the three –
The Three give birth to every living thing.
All things are held in yin, and carry yang:
And they are held together in the chi of teeming energy.
Chapter 45 of the Tao te Ching :
A great thing done is never perfect
But that doesn’t mean it fails: it does what it is.
Real richness means to act as if you had nothing,
Because then you will never be drained of it.
The greatest straightness seems bent,
The greatest ability seems awkward,
And the greatest speech, like a stammering.
Act calmly, not coldly.
Peace is greater than anger.
Tranquility and harmony
are the true order of things.
Shamanic Tiger Qigong
Shaking: Up and down, heaven and earth. Right, then left. Think of body parts, starting from top of head. Freestyle.
1. Sleeping Tiger.
2. Sleeping Tiger wakes up.
3. Tiger wags its tail. (R then L)
4. Tiger emerges from cave, looks to horizon. L
5. Tiger displays martial power. Rotating arms towards and away from you, feet in Tai chi stance. R
6. Spiritual sword kills the demon. L
7. Qi transforms the three layers (energy ball, sweep sky, (heaven), horizon (earth), humanity.
8. Connect with heaven and penetrate earth. Rotate spine and qi, first top down, then bottom up.
9. Embrace the sun and moon.
10. Tiger climbs the mountain. R
11. Ride the wind down the mountain. Both hands facing to right, claws, jab towards face. R
12. Qi transforms into rainbow.
13. Moving clouds make rain, end up with palms facing down.
14. Double dragons play with the pearl. If the dragon loses its pearl it will be unable to make rain and loses its power.
15. Heavenly dew purifies the body. (settle the breath)
16. Golden turtle plunges into the ocean. Lean forward, fist to kidneys.
17. Colorful wave cleanses the spirit. Like settle breath, but put arms out, like swimming breast stroke.
18. Red phoenix visits the sun. Now bring arms up, palms facing outward, look up.
19. Lift the moon from the water. Arms come down facing down, reach down to hold moon in arms, palms facing up, knees bent.
20. Dragon and tiger leap into heaven. Leap up from crouching position, put hands on shoulders, then lift hands above your head, palm facing out. Reach up right, then left.
21. Harmonizing wind unites the cosmos. Arms come down, rotating wrists, back to shoulders, slide back down torso, palms facing out, end up palms down, arms bent, ready for:
22. Maintain peace in the eight directions. Look to side you are lifting leg.
23. Sacrifice everything to the heavenly cave. Palms rotate back, come up into sleeping tiger.
24. Close. Remain in the heavenly qi.
1. Sleeping Tiger.
2. Sleeping Tiger wakes up.
3. Tiger wags its tail. (R then L)
4. Tiger emerges from cave, looks to horizon. L
5. Tiger displays martial power. Rotating arms towards and away from you, feet in Tai chi stance. R
6. Spiritual sword kills the demon. L
7. Qi transforms the three layers (energy ball, sweep sky, (heaven), horizon (earth), humanity.
8. Connect with heaven and penetrate earth. Rotate spine and qi, first top down, then bottom up.
9. Embrace the sun and moon.
10. Tiger climbs the mountain. R
11. Ride the wind down the mountain. Both hands facing to right, claws, jab towards face. R
12. Qi transforms into rainbow.
13. Moving clouds make rain, end up with palms facing down.
14. Double dragons play with the pearl. If the dragon loses its pearl it will be unable to make rain and loses its power.
15. Heavenly dew purifies the body. (settle the breath)
16. Golden turtle plunges into the ocean. Lean forward, fist to kidneys.
17. Colorful wave cleanses the spirit. Like settle breath, but put arms out, like swimming breast stroke.
18. Red phoenix visits the sun. Now bring arms up, palms facing outward, look up.
19. Lift the moon from the water. Arms come down facing down, reach down to hold moon in arms, palms facing up, knees bent.
20. Dragon and tiger leap into heaven. Leap up from crouching position, put hands on shoulders, then lift hands above your head, palm facing out. Reach up right, then left.
21. Harmonizing wind unites the cosmos. Arms come down, rotating wrists, back to shoulders, slide back down torso, palms facing out, end up palms down, arms bent, ready for:
22. Maintain peace in the eight directions. Look to side you are lifting leg.
23. Sacrifice everything to the heavenly cave. Palms rotate back, come up into sleeping tiger.
24. Close. Remain in the heavenly qi.
Tai Chi 24 Movement Routine Yang Style
Tai Chi 24 Movement Routine Yang Style
1. Beginning
2. Parting wild horse’s mane 3X
3. White Crane Cools its Wings
4. Brush knee 3X
5. Play the lute
6. Repulse the Monkey
7. Grasping Sparrow’s Tail – Left
8. Grasping Sparrow’s Tail – Right
9. Single Whip
10. Waving hands like clouds 3X
11. Single Whip
12. High Pat Horse
13. Kick with Right Heel
14. Double Strike the Ears
15. Kick with Left Heel
16. Snake creeps down/Golden Rooster – Right
17. Snake creeps down/Golden Rooster – Left
18. Jade Lady Weaves the shuttles – Left and Right
19. Searching for the Neele at the Bottom of the Sea
20. Fan penetrates the Back
21. Turn and Chop
22. Deflect downward Parry and Punch
23. Crossing Hands
24. Close
1. Beginning
2. Parting wild horse’s mane 3X
3. White Crane Cools its Wings
4. Brush knee 3X
5. Play the lute
6. Repulse the Monkey
7. Grasping Sparrow’s Tail – Left
8. Grasping Sparrow’s Tail – Right
9. Single Whip
10. Waving hands like clouds 3X
11. Single Whip
12. High Pat Horse
13. Kick with Right Heel
14. Double Strike the Ears
15. Kick with Left Heel
16. Snake creeps down/Golden Rooster – Right
17. Snake creeps down/Golden Rooster – Left
18. Jade Lady Weaves the shuttles – Left and Right
19. Searching for the Neele at the Bottom of the Sea
20. Fan penetrates the Back
21. Turn and Chop
22. Deflect downward Parry and Punch
23. Crossing Hands
24. Close
Saturday, April 3, 2010
I Plucked a Rose for Megan
For Megan
The color of her hair.
Almost fully in bloom,
The inner petals closed
Tightly embracing pistil and stamen.
Swirling wider, larger petals
Brighter, more maturely formed,
Embracing, creating shadows.
Circling in threes,
Each petal unique,
Stronger, more detailed,
Cupping promises.
Reaching outward
More petals open
A rim displaying a kiss.
Five sepals which once held the bud
Now open and proud of the one within.
A strong stem
With leaves weary from life’s journey.
The whole a perfect thing of beauty.
Wednesday, March 24, 2010
Pages of Time by Connie Case
Pages of Time
When you turn the pages of time
Your fingerprints remain.
They’re stamped on everyone you know,
The prints are not the same.
Impressions are everlasting,
A perception of who we are.
Our nature cannot be hidden
Whether in church or at a bar.
We all know our days are numbered,
Our fatal endings then to be disclosed
And so, sometime in this future
Each in his own way will be disposed.
Then all that will be left of you
Is what you left with them.
For living in their memories
Is all that you have been.
So when your yesterdays are more
Than your tomorrows,
As your children too, reflect the signs of age,
Now’s not the time to be discouraged,
For it is only time for you
To turn the page.
C. Case 2010
When you turn the pages of time
Your fingerprints remain.
They’re stamped on everyone you know,
The prints are not the same.
Impressions are everlasting,
A perception of who we are.
Our nature cannot be hidden
Whether in church or at a bar.
We all know our days are numbered,
Our fatal endings then to be disclosed
And so, sometime in this future
Each in his own way will be disposed.
Then all that will be left of you
Is what you left with them.
For living in their memories
Is all that you have been.
So when your yesterdays are more
Than your tomorrows,
As your children too, reflect the signs of age,
Now’s not the time to be discouraged,
For it is only time for you
To turn the page.
C. Case 2010
Tuesday, March 23, 2010
Oatmeal Cookies
I bought some red flame raisins in Palm Springs. They are twice the size of the ones you buy in the store. I thought they would make delicious oatmeal raisin cookies. That is my favorite cookie, and I could give some to Ida who watched our house, and Linda who lost her daughter.
First I had to make a pot of coffee. That actually went pretty well, only spilling a little of the grounds.
Then I got out the butter and brown sugar. I am using two different recipes. The Joy of Cooking, and the one on the lid of the box of oatmeal. I only spilled a teaspoon of the oatmeal on the floor opening the lid. Each recipe called for different amounts of sugar.
First the butter went into the Cuisinart. I had to cut it up in fourths since it was cold. Now my hands are buttery. The brown sugar was naturally lumpy, so I dug in and broke up the lumps. Then my hands were all sticky. I had to process it and naturally, because the butter was still hard, it didn’t mix evenly and I had to put in my hands again to mush it. Then I got to put in the eggs and vanilla. The vanilla we bought in Mexico, it must be fifteen years ago, and the cap was stuck tight. Good old boiling water trick fixed that. Now it processed much better.
Next I had to measure the flour and baking soda and powder. I didn’t add salt because I used salted butter instead of unsalted butter called for in the recipe. I’m not sure if that is enough salt or not. Probably should have put in more salt. Next I added the cinnamon and nutmeg. Both spices must be 20 years old, they even had lumps which I had to smush, adding flavor to my almost cookie dough fingers. Luckily I remembered to put the little cap with the small holes back on the cinnamon before capping it so the next person won’t have a ton of cinnamon when they wanted a sprinkle. Now the processing is harder. But the flour fit in there after all and I decided to take it out of the processor and put it in a bowl for the real work of adding all that oatmeal.
The stuff is now already as thick as peanut butter, but I have to add three and a half cups of oatmeal and a cup of those big raisins! What was I thinking? My shoulder and arm are still sore, but I think I got at least one raisin in each cookie, and obviously others with twenty. I actually did some more smushing. Now I officially had cookie dough gloves. I like big cookies with lots of raisins but the recipe called for the teaspoon dropped method to get more cookies that way. I compromised.
Now the oven has been at temperature for over an hour, so I finally put one batch of seven cookies in to bake for six to nine minutes. I had to turn the sheet in the middle. So do you turn it at 3 or 4½ minutes? They actually took ten minutes to bake. I am never sure when things are done anymore because my new oven doesn’t burn things. It doesn’t seem done if there isn’t a dark brown rim around the edges of cookies and doesn’t smell of burnt toast. But I did get a faint bit of brown on the bottom because I probably cooked them too long. I just can’t trust it being done if it’s not toasty brown, but they were. I didn’t cook my hands, but I would have had an extra cookie.
Dorothy Case 3/23/10
Thursday, January 28, 2010
Bachelorette
When I moved to Cleveland, OH in 1966, I rented a space in an apartment in the Shaker Heights area with three other women whom I had never met. The apartments were large and so the landlord rented them out like this. It had a big living room and kitchen and dining room, but two tiny bedrooms with four single beds. The whole building was young people our age, but somehow I don’t remember becoming friends with any of them or having parties together or anything. My roommate in our little room was Mary Pat. She and I got along really well. She was a teacher. We didn’t like our other roommates because they didn’t clean up after themselves and didn’t do the chores we agreed on.
There was virtually no parking on the street in our neighborhood, so I was able to rent a tiny garage space in the back of the building, reached by a narrow driveway. One day this car was parked in the driveway so I couldn’t get to my space. I was in a hurry, had nowhere to park so I could find the person who was blocking my way, so I had to double park to go into the building to knock on every door to find the culprit. Finally I found him, this big huge guy. I politely asked him to move his car. He took his good old time doing it, but I was able to finally park. The next day, his car was blocking my driveway again! This time I was furious. I quickly found him and asked him to move, please. He went on doing what he was doing. After a few more minutes, and since it was the second time he did this, I started to yell at him and even banged on his chest with my fists. I guess I had a temper tantrum. It didn’t look good, however he was obviously goading me and I didn’t like it.
One of our roommates was named Marion. And believe it or not, she was a librarian. There was a popular song out then called Marion the Librarian. She also drove a red Thunderbird convertible. There was another cute blonde gal in the building we all liked. She drove a yellow VW bug. My VW bug was older and was a light blue color and not a convertible.
One weekend they had a wine tasting in the square in Shaker Heights. We decided to go, but had no idea about drinking wines. There were about 25 different tables with different kinds of wine. We thought you had to taste every kind in order to learn about wines, so we did! We started with the sweet wines, and really liked them, and then moved around the tent to the driest wines. We had gone the wrong way. However, by the time we got there, we didn’t care. We were lucky we didn’t have to drive home. This was back in the days of when you ordered Champagne, Burgundy, Chablis, or Chianti. Those were the only wines served in restaurants. So this wine tasting was to introduce people to other types of wines, which still would not be available in restaurants, but you could buy them at a liquor store.
Mary Pat and I finally moved out together to an apartment building on Euclid Ave. This was a very large apartment with an elevator and a bar on the ground floor. It was very close to my work. There were lots of people our age in this building, some graduate students at Case Western Reserve, now Case. We had parties and lots of fun.
One day I went to drive my car and it sounded really loud. By the time I got to my destination, I realized my muffler was gone. My first reaction was that someone stole it! Our neighborhood wasn’t that great. But when I went in to get a new one, they told me it had fallen off because it was rusty. I was very naïve about cars. A year or so later, my car wouldn’t start at all at someone else’s house. I couldn’t figure it out. I had it towed and the garage said my engine was seized up. It seems I needed to put oil in it on occasion. What a concept. Speaking of cars, much later, while living in Seattle, I had a popular book onhow to take care of your Volkswagen. It had detailed instructions and diagrams for how to change the oil, the spark plugs, do your own tune-up, even take out the engine and fix something and put it back in again. The VW was an easy engine and it was in the back of the car. I took to this challenge and started doing my own tune-ups and minor maintenance.
Back in Cleveland, we decided once to go to the bar in our building. It was always busy and looked like it would be fun. Well, we got there and realized that the only patrons were men! We had a drink and then left pretty soon after. On Valentines evening, we noticed in the parking lot all these beautifully dressed ladies with gorgeous hair, shoes, and makeup. It took us awhile to realize that they were all men.
One weekend we saw that someone was moving into the apartment across the hall. He was very busy making shelving everywhere. Then he hauled in these big boxes. We became friendly and he showed us into his place where he was putting his record collection. He was a local disk jockey who was apparently quite famous in Cleveland, and needed a place to sleep in town occasionally when he had to stay late and not drive back to his home in West Cleveland. He also needed a place to house his records, which filled the walls from floor to ceiling of the living room and second bedroom. He said he had about 5,000 records. He played a few of his favorites for us when we came over. He was about 20 years older than us, but he sure paid a lot of attention to us. At that time, disk jockeys were celebrities. He liked us because we had never heard of him and we treated him like a normal person. I wish I could remember his name, and I wonder what ever happened to all those records.
While living in this area, I participated in the cultural opportunities that were right there in walking distance. I could go to the Cleveland Museum and sit in the garden, or visit my favorite paintings. I became an usher at the Severance Hall and see George Szell conducting the Cleveland Symphony Orchestra. We also went down the other way on Euclid Avenue to some of the Negro night clubs to see groups like Gladys Night and the Pips and Little Richard. Cleveland was a happening town. We also had the Cleveland Indians baseball team and the Cleveland Browns football team when they were the teams to beat.
For some reason, Mary Pat and I decided we wanted to really live it up as bachelorettes and live in the really swinging part of town, which was on the lake. We found an apartment in a building on the beach of Lake Erie with a view of the water. It was more expensive, but had a lot of light and was a much nicer apartment. We must have felt richer or something. That building was really fun. There were parties all the time and lots of single professionals, not students, our age. I remember a clam bake party where you could barely get into the door of the apartment having the party. Mostly it was in the yard and on the beach. There was a garbage can that had fruit punch in it. You were supposed to bring a bottle of liquor, whatever kind you wanted, and pour it into the garbage can. The punch that was created was what you drank. They may have had some clams, I don’t remember much else of that party.
One day in the elevator, Mary Pat met a cute guy named Daryl. They started dating. Up to then, our plans were to work for two years and then move to Switzerland and work there. Mary Pat went to Europe after she graduated from college, and decided she wanted to live and work there because she liked it so well. She had heard that you could do that if you had two years of experience in your profession. She found out that teachers and Medical technologists, like me, would be the type of careers they were looking for. We sent for the application and filled it our when we were close to our two years of work experience. For some reason, the Swiss government sponsored this program and got you a job and everything. Mary Pat decided that Switzerland was the place to go because it was in the middle of Europe so you could travel from there to see the rest of it.
Well, Mary Pat and Daryl decided to get married. Her plans of going to Europe vanished. In fact, Daryl was working for Everyready batteries and was being transferred to Chicago, so the wedding was planned to coincide with that. I was a bridesmaid. However, I had to move out of our luxury apartment and find something cheaper that I could afford myself. I still didn’t have my two years of experience as a Medical Technologist yet. I got a new job at the Cleveland Clinic Hospital in the microbiology department which I found was a step up from working in hematology at the Jewish Hospital. I liked microbiology, and it was a huge department and the supervisor was a sister of a boy I knew in Akron.
I found an apartment in this old, run down building with no elevator that looked out into a parking lot, but it was kind of funky and it was mine. I even had my own TV. One night it was so hot I could barely breathe, so I even bought an air conditioner. It never got that hot again, but I still used it. I somehow gathered a group of friends who would come over for dinner or watch TV or something, so I was never alone. I always thought of something fun to do each night with someone.
During this time, I received a post card from the Peace Corps telling me that they finally found a medical spot for me in a project in Africa, so if I was still interested in working as a Medical Technologist with them, I could contact them. I think the day before I had just finished sending in my paperwork for Switzerland and was committed to going there on my own without Mary Pat. So I never responded to the Peace Corps. I made my reservation to get to Europe on the ship the Bremin which was a German ship. That was I would have to start to speak German, because I was going to Bern, the capital, which was German speaking. I also took a class at the Cleveland University in German language, but I really only learned how to count and say yes and no, after a whole semester.
Before I left, I had to sublease my apartment and get rid of my furniture and TV and air conditioner. All the belongings I took had to fit in my black travel trunk I had from college days. I sold my furniture to the gal who moved in for a measly $200.00! I was disappointed, but glad to not have to worry about it anymore. At the time, I kind of thought I would be returning to Cleveland, and would only be gone a year. Luckily I did break ties there, because I never returned. I still have some of the friends I made there on my Christmas mailing list, however.
There was a big going away party before I left in my apartment. I invited lots of people and many came. We tried to think of a German toast to give with our beer, but didn’t know the German word, so we said “Zweibach”, which is the name of a German toast that we used to eat as children, sort of like a teething biscuit.
I don’t remember what happened to my car, or how I got to New York to embark on the ship, but I remember being in New York with my parents. They were there to say bon voyage. Maurice took us the night before to a very expensive French restaurant. The food was fabulous and he wanted to introduce me to French food and wines and tell me all about France that evening. I was going to be meeting his cousin, Lucienne, who would take me on a tour of Paris when I arrived in Europe. I was so nervous about leaving my life in the United States and going off alone to a foreign country that I couldn’t eat and had to throw up. It was finally hitting me that I was making a huge change and I would be all alone doing it.
The next day, my parents and friends could come onto the boat for the afternoon with me to help me settle into the boat and have a bon voyage party. I invited some guy I knew whom I forget his name, but he actually came. My parents got me some champagne and flowers. Then they blew the whistle and they had to leave and I was on my own on this German speaking ship going across the ocean.
4/28/09
There was virtually no parking on the street in our neighborhood, so I was able to rent a tiny garage space in the back of the building, reached by a narrow driveway. One day this car was parked in the driveway so I couldn’t get to my space. I was in a hurry, had nowhere to park so I could find the person who was blocking my way, so I had to double park to go into the building to knock on every door to find the culprit. Finally I found him, this big huge guy. I politely asked him to move his car. He took his good old time doing it, but I was able to finally park. The next day, his car was blocking my driveway again! This time I was furious. I quickly found him and asked him to move, please. He went on doing what he was doing. After a few more minutes, and since it was the second time he did this, I started to yell at him and even banged on his chest with my fists. I guess I had a temper tantrum. It didn’t look good, however he was obviously goading me and I didn’t like it.
One of our roommates was named Marion. And believe it or not, she was a librarian. There was a popular song out then called Marion the Librarian. She also drove a red Thunderbird convertible. There was another cute blonde gal in the building we all liked. She drove a yellow VW bug. My VW bug was older and was a light blue color and not a convertible.
One weekend they had a wine tasting in the square in Shaker Heights. We decided to go, but had no idea about drinking wines. There were about 25 different tables with different kinds of wine. We thought you had to taste every kind in order to learn about wines, so we did! We started with the sweet wines, and really liked them, and then moved around the tent to the driest wines. We had gone the wrong way. However, by the time we got there, we didn’t care. We were lucky we didn’t have to drive home. This was back in the days of when you ordered Champagne, Burgundy, Chablis, or Chianti. Those were the only wines served in restaurants. So this wine tasting was to introduce people to other types of wines, which still would not be available in restaurants, but you could buy them at a liquor store.
Mary Pat and I finally moved out together to an apartment building on Euclid Ave. This was a very large apartment with an elevator and a bar on the ground floor. It was very close to my work. There were lots of people our age in this building, some graduate students at Case Western Reserve, now Case. We had parties and lots of fun.
One day I went to drive my car and it sounded really loud. By the time I got to my destination, I realized my muffler was gone. My first reaction was that someone stole it! Our neighborhood wasn’t that great. But when I went in to get a new one, they told me it had fallen off because it was rusty. I was very naïve about cars. A year or so later, my car wouldn’t start at all at someone else’s house. I couldn’t figure it out. I had it towed and the garage said my engine was seized up. It seems I needed to put oil in it on occasion. What a concept. Speaking of cars, much later, while living in Seattle, I had a popular book onhow to take care of your Volkswagen. It had detailed instructions and diagrams for how to change the oil, the spark plugs, do your own tune-up, even take out the engine and fix something and put it back in again. The VW was an easy engine and it was in the back of the car. I took to this challenge and started doing my own tune-ups and minor maintenance.
Back in Cleveland, we decided once to go to the bar in our building. It was always busy and looked like it would be fun. Well, we got there and realized that the only patrons were men! We had a drink and then left pretty soon after. On Valentines evening, we noticed in the parking lot all these beautifully dressed ladies with gorgeous hair, shoes, and makeup. It took us awhile to realize that they were all men.
One weekend we saw that someone was moving into the apartment across the hall. He was very busy making shelving everywhere. Then he hauled in these big boxes. We became friendly and he showed us into his place where he was putting his record collection. He was a local disk jockey who was apparently quite famous in Cleveland, and needed a place to sleep in town occasionally when he had to stay late and not drive back to his home in West Cleveland. He also needed a place to house his records, which filled the walls from floor to ceiling of the living room and second bedroom. He said he had about 5,000 records. He played a few of his favorites for us when we came over. He was about 20 years older than us, but he sure paid a lot of attention to us. At that time, disk jockeys were celebrities. He liked us because we had never heard of him and we treated him like a normal person. I wish I could remember his name, and I wonder what ever happened to all those records.
While living in this area, I participated in the cultural opportunities that were right there in walking distance. I could go to the Cleveland Museum and sit in the garden, or visit my favorite paintings. I became an usher at the Severance Hall and see George Szell conducting the Cleveland Symphony Orchestra. We also went down the other way on Euclid Avenue to some of the Negro night clubs to see groups like Gladys Night and the Pips and Little Richard. Cleveland was a happening town. We also had the Cleveland Indians baseball team and the Cleveland Browns football team when they were the teams to beat.
For some reason, Mary Pat and I decided we wanted to really live it up as bachelorettes and live in the really swinging part of town, which was on the lake. We found an apartment in a building on the beach of Lake Erie with a view of the water. It was more expensive, but had a lot of light and was a much nicer apartment. We must have felt richer or something. That building was really fun. There were parties all the time and lots of single professionals, not students, our age. I remember a clam bake party where you could barely get into the door of the apartment having the party. Mostly it was in the yard and on the beach. There was a garbage can that had fruit punch in it. You were supposed to bring a bottle of liquor, whatever kind you wanted, and pour it into the garbage can. The punch that was created was what you drank. They may have had some clams, I don’t remember much else of that party.
One day in the elevator, Mary Pat met a cute guy named Daryl. They started dating. Up to then, our plans were to work for two years and then move to Switzerland and work there. Mary Pat went to Europe after she graduated from college, and decided she wanted to live and work there because she liked it so well. She had heard that you could do that if you had two years of experience in your profession. She found out that teachers and Medical technologists, like me, would be the type of careers they were looking for. We sent for the application and filled it our when we were close to our two years of work experience. For some reason, the Swiss government sponsored this program and got you a job and everything. Mary Pat decided that Switzerland was the place to go because it was in the middle of Europe so you could travel from there to see the rest of it.
Well, Mary Pat and Daryl decided to get married. Her plans of going to Europe vanished. In fact, Daryl was working for Everyready batteries and was being transferred to Chicago, so the wedding was planned to coincide with that. I was a bridesmaid. However, I had to move out of our luxury apartment and find something cheaper that I could afford myself. I still didn’t have my two years of experience as a Medical Technologist yet. I got a new job at the Cleveland Clinic Hospital in the microbiology department which I found was a step up from working in hematology at the Jewish Hospital. I liked microbiology, and it was a huge department and the supervisor was a sister of a boy I knew in Akron.
I found an apartment in this old, run down building with no elevator that looked out into a parking lot, but it was kind of funky and it was mine. I even had my own TV. One night it was so hot I could barely breathe, so I even bought an air conditioner. It never got that hot again, but I still used it. I somehow gathered a group of friends who would come over for dinner or watch TV or something, so I was never alone. I always thought of something fun to do each night with someone.
During this time, I received a post card from the Peace Corps telling me that they finally found a medical spot for me in a project in Africa, so if I was still interested in working as a Medical Technologist with them, I could contact them. I think the day before I had just finished sending in my paperwork for Switzerland and was committed to going there on my own without Mary Pat. So I never responded to the Peace Corps. I made my reservation to get to Europe on the ship the Bremin which was a German ship. That was I would have to start to speak German, because I was going to Bern, the capital, which was German speaking. I also took a class at the Cleveland University in German language, but I really only learned how to count and say yes and no, after a whole semester.
Before I left, I had to sublease my apartment and get rid of my furniture and TV and air conditioner. All the belongings I took had to fit in my black travel trunk I had from college days. I sold my furniture to the gal who moved in for a measly $200.00! I was disappointed, but glad to not have to worry about it anymore. At the time, I kind of thought I would be returning to Cleveland, and would only be gone a year. Luckily I did break ties there, because I never returned. I still have some of the friends I made there on my Christmas mailing list, however.
There was a big going away party before I left in my apartment. I invited lots of people and many came. We tried to think of a German toast to give with our beer, but didn’t know the German word, so we said “Zweibach”, which is the name of a German toast that we used to eat as children, sort of like a teething biscuit.
I don’t remember what happened to my car, or how I got to New York to embark on the ship, but I remember being in New York with my parents. They were there to say bon voyage. Maurice took us the night before to a very expensive French restaurant. The food was fabulous and he wanted to introduce me to French food and wines and tell me all about France that evening. I was going to be meeting his cousin, Lucienne, who would take me on a tour of Paris when I arrived in Europe. I was so nervous about leaving my life in the United States and going off alone to a foreign country that I couldn’t eat and had to throw up. It was finally hitting me that I was making a huge change and I would be all alone doing it.
The next day, my parents and friends could come onto the boat for the afternoon with me to help me settle into the boat and have a bon voyage party. I invited some guy I knew whom I forget his name, but he actually came. My parents got me some champagne and flowers. Then they blew the whistle and they had to leave and I was on my own on this German speaking ship going across the ocean.
4/28/09
Above Average
I’ve always been above average. My brother Larry was considered the genius. Mother said his IQ was so high they didn’t really have a number for it. He got F’s and A’s in school, depending on if he was interested in the subject or not. He almost completed his PhD, but got Barbara pregnant and had to quit school and raise a family. He got a job with a company for awhile, but it didn’t work out for some reason. Then he went out on his own as a consultant for most of his career, and only in the last few years has he had a real job with a real salary. My youngest brother, David, was considered the slow one, always goofing off and never taking things too seriously. Mother got him a tutor in 8th grade because he was falling behind. The tutor taught him that you had to study. He finally got it. He is now a Medical Doctor.
In school I did really well, getting mostly A’s, unlike my brothers. I was obedient and liked to play outdoors. I was once the fastest runner in the neighborhood. I could swing on the swings almost all the way around. I could hang on the bars by my heels, and could go the whole way there and back swinging like a monkey on the ladder gym. I was able to teach myself how to ice skate backwards, to do a twirl or two, and lift one leg backwards with my arms out to the side.
Mother took us to swimming lessons, first at the Jewish Center, then in the summer to the Portage Country club where my Grandparents were members. You could have a grandchild membership in the summers. I learned how to swim all the strokes and soon became a Life Guard. Then I took the class to become a Water Safety Instructor. In the summer I was on the diving team and learned the back dive, the front pike, the back pike, and the swan dive. I could never do any somersaults, however. I usually came in third in the diving contests. I was on the swim team and raced against other swim clubs. My best stroke was the breast stroke. I could do the crawl and the butterfly, the side stroke and the back stroke, but wasn’t that fast. We had a lot of fun competing, however.
In high school I was in a lot of activities, I don’t remember exactly what, like the future nurses or the biology club or something. I was in the newspaper once as a “teen of the day” which listed all my accomplishments. But in applying for college, with my above average grades and activities, I was only accepted to one school and it was my last choice. I was on the waiting list for Allegheny College. My Grandparents knew someone on the Board of Directors and talked to them and suddenly I was admitted, albeit late, so I stayed in another dorm than most of the Freshmen. The whole college process was a blur to me. It seemed like it I had nothing to do with it. My Mother picked out the colleges and helped me fill out the forms. We went to see Allegheny but not the other schools, and I don’t even remember which ones they were. For some reason I did not apply to Univ of Akron, where her Grandfather had been President of the original Buchtel College. There is an oil painting of him in the hallway of that old building on campus.
I also took water ballet and loved that. We had a couple water ballet shows a year. I could do all the basic stuff, and am really good at sculling still.
I was a lifeguard in the summers during high school and college at various country clubs and such. I also taught swimming classes. The summer after my third year at Allegheny, before I began my year of Medical Technology Internship, I got a job as a camp counselor at this fancy camp in Michigan on Torch Lake. There was a girl’s camp and a boy’s camp. They were loosely connected by a long trail. We had socials on the weekends, but everything else was separate. I was in charge of the Waterfront. I taught swimming, diving, water ballet, and was the lifeguard for open swim. It was a pretty big job. We had a water show at the end of each 4 week session with water ballet and diving and races and such.
In college I took normal classes and ended up with a 2.9 GPA. I got a D in Chemistry, but I loved it. The Professor encouraged me to continue and even major in it for some reason. I majored in Biology. My advisor was Dr. Bugbee! The Chemistry Professor was Dr. Pugh! We always concocted smelly compounds in our labs. Science labs took up a lot of time, but I still was in a modern dance club and finally joined the Alpha Chi Omega sorority. I was the Historian. When we went back for the 40th reunion, we went to the sorority rooms, the same ones we always had at the top of Brooks Hall, and my scrap book from our years there was still there. It wasn’t so badly done, either.
I don’t remember much of the year long Medical Technology Internship except a few things. We got paid! $50 a month. We didn’t have to pay tuition.
When the boys were young, they joined the West High swim club, the Aquanauts. It was a non-profit swim club that competed with other clubs throughout the area and the state not connected with the schools. We had a coach we hired. Practice was almost every day of the week, with frequent swim meets. As a parent, we came to the meetings, and I soon became the President of the Club. This required me to go to the area wide meetings that organized meets and such. I took the test and became an official time keeper, and then became a race director. I was qualified to be in charge of all the timekeepers. I was once the starter, a timekeeper, and a meet director. I mostly ended up running the meets. All the officials were parents. Later we had a state wide meet, one of two or three a year and I volunteered to be in charge. It was held at Bartlett pool, the only 50 meter official pool in the state. I had to arrange for housing for the out of town swimmers, be in charge of all the officials and meet directors, arrange for the concession stands, the locker rooms, the ticket sales, security, etc. It was quite a big undertaking. I did this only one time.
10/20/09
In school I did really well, getting mostly A’s, unlike my brothers. I was obedient and liked to play outdoors. I was once the fastest runner in the neighborhood. I could swing on the swings almost all the way around. I could hang on the bars by my heels, and could go the whole way there and back swinging like a monkey on the ladder gym. I was able to teach myself how to ice skate backwards, to do a twirl or two, and lift one leg backwards with my arms out to the side.
Mother took us to swimming lessons, first at the Jewish Center, then in the summer to the Portage Country club where my Grandparents were members. You could have a grandchild membership in the summers. I learned how to swim all the strokes and soon became a Life Guard. Then I took the class to become a Water Safety Instructor. In the summer I was on the diving team and learned the back dive, the front pike, the back pike, and the swan dive. I could never do any somersaults, however. I usually came in third in the diving contests. I was on the swim team and raced against other swim clubs. My best stroke was the breast stroke. I could do the crawl and the butterfly, the side stroke and the back stroke, but wasn’t that fast. We had a lot of fun competing, however.
In high school I was in a lot of activities, I don’t remember exactly what, like the future nurses or the biology club or something. I was in the newspaper once as a “teen of the day” which listed all my accomplishments. But in applying for college, with my above average grades and activities, I was only accepted to one school and it was my last choice. I was on the waiting list for Allegheny College. My Grandparents knew someone on the Board of Directors and talked to them and suddenly I was admitted, albeit late, so I stayed in another dorm than most of the Freshmen. The whole college process was a blur to me. It seemed like it I had nothing to do with it. My Mother picked out the colleges and helped me fill out the forms. We went to see Allegheny but not the other schools, and I don’t even remember which ones they were. For some reason I did not apply to Univ of Akron, where her Grandfather had been President of the original Buchtel College. There is an oil painting of him in the hallway of that old building on campus.
I also took water ballet and loved that. We had a couple water ballet shows a year. I could do all the basic stuff, and am really good at sculling still.
I was a lifeguard in the summers during high school and college at various country clubs and such. I also taught swimming classes. The summer after my third year at Allegheny, before I began my year of Medical Technology Internship, I got a job as a camp counselor at this fancy camp in Michigan on Torch Lake. There was a girl’s camp and a boy’s camp. They were loosely connected by a long trail. We had socials on the weekends, but everything else was separate. I was in charge of the Waterfront. I taught swimming, diving, water ballet, and was the lifeguard for open swim. It was a pretty big job. We had a water show at the end of each 4 week session with water ballet and diving and races and such.
In college I took normal classes and ended up with a 2.9 GPA. I got a D in Chemistry, but I loved it. The Professor encouraged me to continue and even major in it for some reason. I majored in Biology. My advisor was Dr. Bugbee! The Chemistry Professor was Dr. Pugh! We always concocted smelly compounds in our labs. Science labs took up a lot of time, but I still was in a modern dance club and finally joined the Alpha Chi Omega sorority. I was the Historian. When we went back for the 40th reunion, we went to the sorority rooms, the same ones we always had at the top of Brooks Hall, and my scrap book from our years there was still there. It wasn’t so badly done, either.
I don’t remember much of the year long Medical Technology Internship except a few things. We got paid! $50 a month. We didn’t have to pay tuition.
When the boys were young, they joined the West High swim club, the Aquanauts. It was a non-profit swim club that competed with other clubs throughout the area and the state not connected with the schools. We had a coach we hired. Practice was almost every day of the week, with frequent swim meets. As a parent, we came to the meetings, and I soon became the President of the Club. This required me to go to the area wide meetings that organized meets and such. I took the test and became an official time keeper, and then became a race director. I was qualified to be in charge of all the timekeepers. I was once the starter, a timekeeper, and a meet director. I mostly ended up running the meets. All the officials were parents. Later we had a state wide meet, one of two or three a year and I volunteered to be in charge. It was held at Bartlett pool, the only 50 meter official pool in the state. I had to arrange for housing for the out of town swimmers, be in charge of all the officials and meet directors, arrange for the concession stands, the locker rooms, the ticket sales, security, etc. It was quite a big undertaking. I did this only one time.
10/20/09
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