A new study shows that tai chi is equally effective as more conventional exercise routines at reducing waist circumference in middle-aged and older adults with central obesity (abdominal fat). The study was done by investigators at the University of Hong Kong, The Chinese University of Hong Kong; Chinese Academy of Sciences; and UCLA.
Tai chi is described by practitioners as an exercise routine that embraces the mind, body and spirit. First practiced in ancient China, tai chi has been touted as a highly effective exercise for both mind, body and emotional health. It is a exercise that is easy to learn, and with practice, the many described health benefits are easily attainable. Tai chi is based in martial arts, and involves concentrated slow movements accompanied by deep breaths.
Central obesity is a major manifestation of metabolic syndrome, broadly defined as a cluster of cardiometabolic risk factors, including hyperglycemia and high blood pressure, and increased risk for type 2 diabetes and cardiovascular disease. Excess body fat of this type is known to have serious consequences for health, particularly noted risk factors include high levels of LDL (“bad”) cholesterol and triglycerides and low levels of HDL (“good”) cholesterol. Unhealthy levels of body fat is known to impair the body’s responsiveness to insulin, raising blood sugar and insulin levels and contributes to major causes of death and disability, including heart attacks, strokes, cancer, osteoarthritis, fatty liver, and depression.
In the new study 543 participants were randomly assigned in a 1:1:1 ratio to a control group with no exercise intervention (n= 181), conventional exercise consisting of aerobic exercise and strength training (EX group) (n= 181), and a tai chi group (TC group) (n= 181). Interventions lasted 12 weeks. The primary outcome was waist circumference. Researchers say the results of this study suggest that tai chi is an effective approach for management of central obesity and findings support the notion of incorporating tai chi into global physical activity guidelines for middle-aged and older adults with central obesity.
Tai chi for improved health outcomes has been validated in many research studies for effectiveness with weight loss and improved physical health. An earlier study conducted in 2015 tracked changes in weight in a group of adults practicing tai chi five times a week for 45 minutes. At the end of the 12 weeks, these adults lost a little over a pound without making any additional lifestyle changes.
Dr. Rob Neilson offers FREE Taiji Classes for anyone interested in learning this art form. Taiji has many physical benefits including improving balance, agility, focus, and coordination. The movements practiced are appropriate for people of all ages, and stages of physical fitness. Class meets on the grass at Troy Field (next to Hawthorn Healing Arts Center) on Tuesday’s from 9-10 a.m. Learn more …
Read the new research article on Science Daily: University of California – Los Angeles Health Sciences. “Tai chi can mirror healthy benefits of conventional exercise.” www.sciencedaily.com/releases/2021/05/210531174546.htm