Tai Chi – Qigong

Improve Attention Deficit Hyperactivity Disorder (ADHD) with Mind-Body Practices

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Improve Attention Deficit Hyperactivity Disorder (ADHD) with Mind-Body Practices

 

By John M. de Castro, Ph.D.

 

“mindfulness practice can help us pay attention better, resist distractions, be less impulsive, remember what we are doing in the moment, and regulate our own emotions, it is helpful whether we have ADHD or not. But it holds special interest for those with ADHD.” – Casey Dixon

 

Attention Deficit Hyperactivity Disorder (ADHD) is currently epidemic in the US. Roughly 6.4 million American children have been diagnosed with ADHD and 6.4% of American children are being treated with medication. There has been a 42% increase in the diagnoses of ADHD in the last 8 years. This increase in diagnoses probably represents an increase in awareness and willingness to diagnose ADHD rather than an increase in cases of ADHD. “Many children who like to run and jump may be high-energy. But that doesn’t mean they are hyperactive. To count as ADHD, symptoms have to be on the extreme side and have to cause problems in the child’s life. Also, they have to have been doing this for at least 6 months.” – WebMD

 

What can be done about this huge problem that is affecting such a large proportion of American children and adults? The most common treatment is drugs, like methylphenidate, Ritalin, which helps reduce symptoms in about 30% of the people with ADHD. Unfortunately, the effectiveness of the drugs appears to be markedly reduced after the first year. In addition, the drugs often have troublesome side effects, including nervousness agitation, anxiety, irritability, sleep and appetite problems, head and stomach aches, nausea, dizziness, and heart palpitations. They can also be addictive and can readily be abused. If that’s not enough using drugs that alter the brain in children during the time of brain development is fraught with long-term risks. So, drugs, at present, do not appear to be a good solution, only affecting some, only for a short time, and with unwanted side effects.  Is there a better way?

 

There are indications that mind-body training may be a more effective treatment for ADHD. It makes sense that it should be, as the skills and abilities strengthened by mind-body training are identical to those that are defective in ADHD, attention, impulse control, executive function, emotion control, and mood improvement. Mind-body practices include meditation, tai chi, qigong, yoga , etc. Movement based mind-body practices would appear to be particularly appropriate as they are also exercise and as such an outlet for some of the excess energy.

 

In today’s Research News article “Mind–Body Therapy for Children with Attention-Deficit/Hyperactivity Disorder.” See summary below or view the full text of the study at: http://www.mdpi.com/2227-9067/4/5/31/htm

Herbert and Esparham review and summarize the published research literature on the effectiveness of mind-body practices for the treatment of Attention Deficit Hyperactivity Disorder (ADHD).

 

They report that in general movement based mind-body practices are effective for children with ADHD.  The research suggests that yoga practice improves attention, executive function, sleep patterns, produces less anxiety, more ability to focus at school, and less conflicts in children. The ancient Chinese slow movement practice of Tai Chi also appears to help with ADHD, producing significantly decreased anxiety, daydreaming, inappropriate emotions, and hyperactivity, and improved conduct. Meditation practice also appears to be effective for the symptoms of ADHD. The research indicates that mindfulness meditation practice appears to reduce ADHD symptoms and internalization, and improve attention and thinking. The research suggests that meditation practice acts by producing changes to the brains of children with ADHD.

 

These are exciting findings that suggest that mind-body practices are effective treatments for ADHD in children. This is particularly heartening as these mind-body practices are safe, and unlike drugs, have no significant side effects. They are also inexpensive treatments in comparison to active therapies and drugs. They are also convenient for the children to practice when time is available at home or school. Families and teachers can access online or purchase videos as resources to guide the practices. In addition, there are indications that these practices produce relatively permanent beneficial changes in the children’s brains, suggesting lasting benefits.

 

So, improve attention deficit hyperactivity disorder (ADHD) with mind-body practices.

 

“Mindfulness meditation for people with ADHD? It may seem like a stretch, since difficulty with mindfulness is the very challenge for those with attention deficit hyperactivity disorder. And yet recent research shows that mindfulness training can be adapted for this condition and that it can improve concentration.”  – Lynda McCullough

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Herbert, A.; Esparham, A. Mind–Body Therapy for Children with Attention-Deficit/Hyperactivity Disorder. Children 2017, 4, 31. doi:10.3390/children4050031

 

Abstract

Attention-deficit/hyperactivity disorder (ADHD) is pervasive among the pediatric population and new treatments with minimal adverse effects are necessary to be studied. The purpose of this article is to review current research studying mind-body therapies for treatment of children diagnosed with ADHD. Literature was reviewed pertaining to the effectiveness of movement-based therapies and mindfulness/meditation-based therapies for ADHD. Many positive effects of yoga, Tai Chi, physical activity, and meditation may significantly improve symptoms of ADHD among children.

http://www.mdpi.com/2227-9067/4/5/31/htm

Improve Health with Qigong

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Improve Health with Qigong

 

By John M. de Castro, Ph.D.

 

“Qigong is an ancient Chinese system of exercise and meditation that makes the mind and spirit tranquil, improves performance in sports, and cultivates health, well-being, and long life.” – Annie Bond

 

Qigong and Tai Chi have been practiced for thousands of years with benefits for health and longevity. Qigong and Tai Chi trainings are designed to enhance function and regulate the activities of the body through controlled breathing, mindful concentration, and gentle movements. Only recently though have the effects of these practices been scrutinized with empirical research. This research has found that they are effective for an array of physical and psychological issues. They appear to strengthen the immune system, reduce inflammation and increase the number of cancer killing cells in the bloodstream, improve cardiovascular health, reduce arthritis pain, improve balance and reduce falls. They also appear to improve attentional ability and relieve depression.

 

In today’s Research News article “A Systematic Review and Meta-Analysis Baduanjin Qigong for Health Benefits: Randomized Controlled Trials.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5359459/

Zou and colleagues review the published research literature on the effects of one particular Qigong practice, Baduanjin Qigong, on health.  Baduanjin Qigong involves only 8 simple movements and “is characterized by interplay between symmetrical physical postures and movements, mind, and breathing exercise in a harmonious manner.” They discovered 19 published randomized controlled trials employing adults. About 1/3 of the participants were healthy and 2/3 were ill with a variety of diseases including “type 2 diabetes mellitus, cancer, Parkinson’s disease, hypertension, knee osteoarthritis, and chronic fatigue syndrome-like illness.”

 

The published research revealed that Baduanjin Qigong produced significant improvements in quality of life (6 studies), sleep quality (6 studies), balance (6 studies), handgrip strength (5 studies), trunk and hip flexibility (4 studies), leg power (2 studies), walking performance (2 studies), systolic and diastolic blood pressures (9 studies), respiratory efficiency (6 studies), and cardiorespiratory endurance (4 studies). The small number of studies (2) that measured leg power and walking performance makes conclusions about these improvements tentative. But, the rest of the improvements would appear to be solid findings of a magnitude to be considered of clinical significance.

 

These are exciting results. The range of different areas of physical improvement produced by Baduanjin Qigong and the range of illnesses improved are impressive. Since, this ancient gentle practice is completely safe, can be used with the elderly and sickly, is inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, and can be quickly learned as only 8 movements are involved, it would appear to be an excellent treatment for sickly individuals, especially the elderly. It remains to be seen how effective Baduanjin Qigong might be for mental and emotional problems.

 

So, improve health with qigong.

 

“Sometimes Qigong and Tai Chi are called a moving meditation in which the mind and body are led to a state of balance and equilibrium also known as homeostasis. A Harvard medical publication said it should also be called “moving medication.” The advantages of improving strength, flexibility and balance are pretty obvious but the advantages of peace that comes from the moving flowing meditative aspect of Qigong and Tai Chi are equally important.” – Denise Nagel

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Zou, L., SasaKi, J. E., Wang, H., Xiao, Z., Fang, Q., & Zhang, M. (2017). A Systematic Review and Meta-Analysis Baduanjin Qigong for Health Benefits: Randomized Controlled Trials. Evidence-Based Complementary and Alternative Medicine : eCAM, 2017, 4548706. http://doi.org/10.1155/2017/4548706

 

Abstract

Objective. To investigate the effects of practicing Baduanjin Qigong on different health outcomes. Methods. Six electronic databases were used for literature search through entering the following key words: Baduanjin Qigong, quality of life, sleep quality, and health-related outcomes. Results. Nineteen randomized controlled trials were used for meta-analysis. The aggregated results from this systematic review have shown significant benefits in favour of Baduanjin Qigong on quality of life (SMD, −0.75; 95% CI −1.26 to −0.24; P = 0.004), sleep quality (SMD, −0.55; 95% CI −0.97 to −0.12; P = 0.01), balance (SMD, −0.94; 95% CI −1.59 to 0.30; P = 0.004), handgrip strength (SMD, −0.69; 95% CI −1.2 to −0.19; P = 0.007), trunk flexibility (SMD, −0.66; 95% CI −1.13 to −0.19; P = 0.006), systolic (SMD, −0.60; 95% CI −0.94 to −0.27; P = 0.0004) and diastolic blood pressure (SMD, −0.46; 95% CI −0.73 to −0.20; P = 0.0005), and resting heart rate (SMD, −0.87; 95% CI −1.47 to −0.27; P = 0.005). The aggregated results of meta-analyses examining the effect of Baduanjin Qigong on leg power, cardiopulmonary endurance, and pulmonary function remain unclear because of a small number of studies. Conclusions. The aggregated results from this systematic review show that Baduanjin Qigong practice is beneficial for quality of life, sleep quality, balance, handgrip strength, trunk flexibility, systolic and diastolic blood pressure, and resting heart rate. Further studies are necessary to confirm the effects of Baduanjin Qigong on leg power, cardiopulmonary endurance, and pulmonary function (e.g., vital capacity), while considering a long-term follow-up.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5359459/

Improve Balance in the Elderly by Uncoupling Posture and Respiration with Tai Chi

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Improve Balance in the Elderly by Uncoupling Posture and Respiration with Tai Chi

 

By John M. de Castro, Ph.D.

“Practising the ancient martial art of Tai Chi is so beneficial to elderly people’s health that it should be “the preferred mode of training”, according to scientists.” – The Telegraph

 

The process of aging affects every aspect of the physical and cognitive domains. Every system in the body deteriorates including motor function with a decline in strength, flexibility, and balance. Impaired balance is a particular problem as it can lead to falls. In the U.S. one third of people over 65 fall each year and 2.5 million are treated in emergency rooms for injuries produced by falls. About 1% of falls result in deaths making it the leading cause of death due to injury among the elderly. Falls, with or without injury, also carry a heavy quality of life impact. A growing number of older adults, fear falling and, as a result, limit their activities and social engagements. This can result in further physical decline, depression, social isolation, and feelings of helplessness. It is obviously important to discover methods to improve balance and decrease the number of fall in the elderly.

 

An interesting contributor to imbalance is the synchronization of respiration with postural sway. When a person stands erect, with eyes closed, there is a normal sway in the posture. When respiration occurs the expansion of the abdomen and chest produces a slight shift in the center of gravity and the body sways to compensate. When the normal sway becomes synchronized with the sway produced by respiration, it results in an exaggeration of the sway. This produces a greater imbalance. This is usually minor and of very little consequence. But, in the elderly, with compromised balance and muscular control, the small extra imbalance may be a contributor to falls.

 

Tai Chi training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It includes balance training and has been shown to improve balance and coordination. Indeed, Tai Chi training has been shown to reduce the likelihood of falls in the elderly. One possible way that Tai Chi training may contribute to the decrease in falls is by decreasing posturo-respiratory synchronization. This interesting speculation has not been previously investigated.

 

In today’s Research News article “Tai Chi training reduced coupling between respiration and postural control.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4695235/

Holmes and colleagues investigate the effect of Tai Chi training on posturo-respiratory synchronization. They recruited healthy males and females over 70 years of age and randomly assigned them to receive either Tai Chi training or education. Tai Chi training consisted of 12 weeks of instructor led group training for one hour, twice a week. The education condition involved health related lectures on the same schedule as the Tai Chi training. Before and after training the elderly were measured for postural sway, respiration and posturo-respiratory synchronization.

 

They found that after training neither group showed a change in postural sway or in respiration. Although the two groups did not differ in posturo-respiratory synchronization before training, after training the Tai Chi had significantly smaller posturo-respiratory synchronization than they did during baseline and in comparison to the education group. Hence, Tai Chi training reduced the contribution of posturo-respiratory synchronization to imbalance in the elderly. This may be one of the mechanisms by which Tai Chi training improves balance and reduces falls in the elderly.

 

Falls become more and more likely with age and the consequences of falls to the elderly can be devastating. So, a practice that can lower the risk of falls is important for the health and well-being of the elderly. Tai Chi is not strenuous, involves slow gentle movements, and is safe, having no appreciable side effects. So, it is well suited as an exercise for an elderly population. In addition, once learned it can be practiced at home or in groups, making it a flexible very low cost solution. Hence, it appears that Tai Chi should be recommended to the elderly to improve balance and reduce falls and thereby improve the health and well-being of the elderly.

 

So, improve balance in the elderly by uncoupling posture and respiration with tai chi.

 

“One of the greatest benefits of Tai Chi for the elderly is that even individuals who have physical limitations can practice this ancient healing art. Because it is comprised of a series of slow, relaxed movements, Tai chi is a non-strenuous activity that will not put added strain on weakened muscles. Tai Chi movements help encourage proper posture and rely on constant gentle movements that force the individual to concentrate and breathe deeply, two important techniques that are often overlooked in the elderly community.” – Delialah Falcon

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Holmes, M. L., Manor, B., Hsieh, W., Hu, K., Lipsitz, L. A., & Li, L. (2016). Tai Chi training reduced coupling between respiration and postural control. Neuroscience Letters, 610, 60–65. http://doi.org/10.1016/j.neulet.2015.10.053

 

 

  • Tai Chi training did not affect average sway speed& magnitude or respiratory rate
  • Yet tai Chi training reduced the impact of respiration on postural sway
  • The effects of Tai Chi on postural control could be optimized system interaction

Abstract

In order to maintain stable upright stance, the postural control system must account for the continuous perturbations to the body’s center-of-mass including those caused by spontaneous respiration. Both aging and disease increase “posturo-respiratory synchronization;” which reflects the degree to which respiration affects postural sway fluctuations over time. Tai Chi training emphasizes the coordination of respiration and bodily movements and may therefore optimize the functional interaction between these two systems. The purpose of the project was to examine the effect of Tai Chi training on the interaction between respiration and postural control in older adults. We hypothesized that Tai Chi training would improve the ability of the postural control system to compensate for respiratory perturbations and thus, reduce posturo-respiratory synchronization. Participants were recruited from supportive housing facilities and randomized to a 12-week Tai Chi intervention (n=28; 86±5yrs) or educational-control program (n=34, 85±6yrs). Standing postural sway and respiration were simultaneously recorded with a force plate and respiratory belt under eyes-open and eyes-closed conditions. Posturo-respiratory synchronization was determined by quantifying the variation of the phase relationship between the dominant oscillatory mode of respiration and corresponding oscillations within postural sway. Groups were similar in age, gender distribution, height, body mass, and intervention compliance. Neither intervention altered average sway speed, sway magnitude or respiratory rate. As compared to the education-control group, however, Tai Chi training reduced posturo-respiratory synchronization when standing with eyes open or closed (p<0.001). Tai Chi training did not affect traditional parameters of standing postural control or respiration, yet reduced the coupling between respiration and postural control. The beneficial effects of Tai Chi training may therefore stem in part from optimization of this multi-system interaction.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4695235/

 

Reduce Falls in the Elderly with Tai Chi

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Reduce Falls in the Elderly with Tai Chi

 

By John M. de Castro, Ph.D.

 

“A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” – Peter Wayne

 

The process of aging affects every aspect of the physical and cognitive domains. Every system in the body deteriorates including motor function with a decline in strength, flexibility, and balance. Impaired balance is a particular problem as it can lead to falls. In the U.S. one third of people over 65 fall each year and 2.5 million are treated in emergency rooms for injuries produced by falls. About 1% of falls result in deaths making it the leading cause of death due to injury among the elderly.

 

Falls, with or without injury, also carry a heavy quality of life impact. A growing number of older adults, fear falling and, as a result, limit their activities and social engagements. This can result in further physical decline, depression, social isolation, and feelings of helplessness. It is obviously important to discover methods to improve balance and decrease the number of fall in the elderly.

 

Tai Chi training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It includes balance training and has been shown to improve balance and coordination. Because it is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for an elderly population. So, it would seem that tai chi practice would be well suited to improving balance and coordination in seniors and thereby reduce the likelihood of falls.

 

In today’s Research News article “Systematic review and meta-analysis: Tai Chi for preventing falls in older adults.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293999/

Huang and colleagues reviewed and summarized the published research findings on the effectiveness of Tai Chi practice in preventing falls in the elderly. They identified 18 research publications describing randomized controlled trials, 16 of which were included in a meta-analysis. The studies included employed Tai Chi practice with individuals over 60 years of age and measured falls.

 

They found that the published research indicated that with Tai Chi training there were more elderly individuals who did not experience any falls at all and of those who did fell less often. These improvements were associated with the frequency of training with the greater the training the greater the benefits. In addition, the style of Tai Chi mattered with the Yang style being superior to the Sun style in preventing falls. The Yang style Tai Chi is characterized by big and open movements and is the most popular form of tai chi studied today. Sun Style has movements that are continuous, slow, even and with agile steps, a higher stance, and less kicking and punching. So, it would appear that the large and open movements of the Yang style are important in improving balance and thereby making falls less likely.

 

These are important findings. Falls become more and more likely with age and the consequences of falls to the elderly can be devastating. So, a practice that can lower the risk of falls is important for the health and well-being of the elderly. Tai Chi is not strenuous, involves slow gentle movements, and is safe, having no appreciable side effects. So, it is well suited as an exercise for an elderly population. In addition, once learned it can be practiced at home or in groups, making it a flexible very low cost solution. Hence, it appears that Tai Chi should be recommended to the elderly to improve balance and reduce falls and thereby improve the health and well-being of the elderly.

 

So, reduce falls in the elderly with tai chi.

 

“Treatment of injuries, due to falls, is one of the most expensive health conditions. Evidence has shown tai chi being one of the two effective exercises to prevent falls.” – Paul Lam

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Huang, Z.-G., Feng, Y.-H., Li, Y.-H., & Lv, C.-S. (2017). Systematic review and meta-analysis: Tai Chi for preventing falls in older adults. BMJ Open, 7(2), e013661. http://doi.org/10.1136/bmjopen-2016-013661

 

Abstract

Objective

It remains unclear whether Tai Chi is effective for preventing falls in older adults. We undertook this systematic review to evaluate the preventive effect of Tai Chi by updating the latest trial evidence.

Design

Systematic review and meta-analysis.

Methods

The Cochrane Library, MEDLINE and EMBASE were searched up to February 2016 to identify randomised trials evaluating Tai Chi for preventing falls in older adults. We evaluated the risk of bias of included trials using the Cochrane Collaboration’s tool. Results were combined using random effects meta-analysis.

Outcome measures

Number of fallers and rate of falls.

Results

18 trials with 3824 participants were included. The Tai Chi group was associated with significantly lower chance of falling at least once (risk ratio (RR) 0.80, 95% CI 0.72 to 0.88) and rate of falls (incidence rate ratio (IRR) 0.69, 95% CI 0.60 to 0.80) than the control group. Subgroup analyses suggested that the preventive effect was likely to increase with exercise frequency (number of fallers: p=0.001; rate of falls: p=0.007) and Yang style Tai Chi was likely to be more effective than Sun style Tai Chi (number of fallers: p=0.01; rate of falls: p=0.001). The results might be influenced by publication bias as the funnel plots showed asymmetry. Sensitivity analyses by sample size, risk of bias and comorbidity showed no major influence on the primary results.

Conclusions

Tai Chi is effective for preventing falls in older adults. The preventive effect is likely to increase with exercise frequency and Yang style Tai Chi seems to be more effective than Sun style Tai Chi.

Strengths and limitations of this study:

  • This study is, to date, the most comprehensive systematic review evaluating Tai Chi for preventing falls in older adults. A number of recently published trials were included, which improved the precision of the estimated effects and enabled us to investigate various influential factors such as Tai Chi style and frequency.
  • Our confidence in the findings is further increased by significant dose–response effect, stable sensitivity analyses and stable analyses by adjusting for publication bias.
  • The findings are likely to be influenced due to the bias in some original trials.
  • The estimated preventive effect of Tai Chi may be overestimated due to publication bias.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293999/

Improve Multiple Sclerosis Symptoms with Tai Chi

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Improve Multiple Sclerosis Symptoms with Tai Chi

 

By John M. de Castro, Ph.D.

 

“The slow, repetitive weight-shifting movements and emphasis on maintaining an erect spine in tai chi help improve balance. People with multiple sclerosis (MS) tend to compensate for dysfunctional body systems by relying heavily on other systems. It’s therefore important to strengthen joint position sense — the sense of how your joints are positioned — and gain muscle control.” – Elizabeth Bowers

 

Multiple Sclerosis (MS) is a progressive demyelinating disease which attacks the coating on the neural axons which send messages throughout the body and nervous system. It affects about 2 million people worldwide and about 400,000 in the U.S. It is most commonly diagnosed in people between the ages of 20 and 50 years.  Unfortunately, there is no cure for multiple sclerosis. There are a number of approved medications that are used to treat MS but are designed to lessen frequency of relapses and slow the progression of the disease, but they don’t address individual symptoms.

 

Although there is a progressive deterioration, MS is not fatal with MS patients having about the same life expectancy as the general population. Hence, most MS sufferers have to live with the disease for many years. So, quality of life becomes a major issue. Quality of life with MS is affected by fatigue, cognitive decrements, physical impairment, depression, and poor sleep quality. There is a thus a critical need for safe and effective methods to help relieve the symptoms of MS and improve quality of life. Mindfulness has been previously shown to improve depression, sleep quality, cognitive impairments, emotion regulation, and fatigue. Tai Chi is a mindfulness practice that is also a gentle exercise. It is gentle enough that it doesn’t increase body temperature which can exacerbate MS symptoms. In addition, Tai Chi  has been shown to reduce pain and improve balance, reducing falls. So, it would seem likely that Tai Chi might be effective in improving the quality of life and lessening fatigue in patients with multiple sclerosis.

 

In today’s Research News article “Tai chi for health benefits in patients with multiple sclerosis: A systematic review.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300172/

Zou and colleagues reviewed the published research literature (10 studies) investigating the effectiveness of Tai Chi practice for patients with Multiple Sclerosis (MS). They found that the published studies provided evidence that Tai Chi practice is safe and beneficial in improving the symptoms of MS. In particular, the literature suggests that Tai Chi practice improves flexibility, leg strength, gait, balance, and quality of life, and reduces pain. Although some evidence exists that it also reduces fatigue, the findings are inconsistent.

 

The research to date appears to support the use of Tai Chi practice to help improve the symptoms of Multiple Sclerosis. An important characteristic of Tai Chi practice is that it is safe, rarely having any adverse consequences. Once learned, it can also be practiced without professional supervision at home or in social groups. This makes it inexpensive and convenient, and perhaps even fun, improving the likelihood of long-term engagement in practice. This is particularly important as MS is a life-long non-fatal disease. Hence, Tai Chi practice would appear to be an excellent mindfulness practice for the improvement of the quality of life of patients with MS.

 

So, improve multiple sclerosis symptoms with tai chi.

 

“Tai Chi posture, has recently been shown in a number of random controlled trials to improve balance, posture, vigour and general well-being in a variety of client groups. These are problems commonly encountered by people with Multiple Sclerosis.  Some studies have suggested that Tai Chi is also beneficial towards managing spasticity.” – MS Unites

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Zou, L., Wang, H., Xiao, Z., Fang, Q., Zhang, M., Li, T., … Liu, Y. (2017). Tai chi for health benefits in patients with multiple sclerosis: A systematic review. PLoS ONE, 12(2), e0170212. http://doi.org/10.1371/journal.pone.0170212

 

Abstract

The aim of this systematic review was to evaluate the existing evidence on the effectiveness and safety of Tai chi, which is critical to provide guidelines for clinicians to improve symptomatic management in patients with multiple sclerosis (MS). After performing electronic and manual searches of many sources, ten relevant peer-reviewed studies that met the inclusion criteria were retrieved. The existing evidence supports the effectiveness of Tai chi on improving quality of life (QOL) and functional balance in MS patients. A small number of these studies also reported the positive effect of Tai chi on flexibility, leg strength, gait, and pain. The effect of Tai chi on fatigue is inconsistent across studies. Although the findings demonstrate beneficial effects on improving outcome measures, especially for functional balance and QOL improvements, a conclusive claim should be made carefully for reasons such as methodological flaws, small sample size, lack of specific-disease instruments, unclear description of Tai chi protocol, unreported safety of Tai chi, and insufficient follow-up as documented by the existing literature. Future research should recruit a larger number of participants and utilize the experimental design with a long-term follow-up to ascertain the benefits of Tai chi for MS patients.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300172/

 

Improve Knee Osteoarthritis with Traditional Chinese Exercise

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Improve Knee Osteoarthritis with Traditional Chinese Exercise

 

By John M. de Castro, Ph.D.

 

“For the uninitiated, tai chi may be a little daunting. The ancient Chinese exercise is hardly as mainstream as aerobics or the treadmill, but with its gentle, fluid movements and proven health benefits, it’s a natural arthritis workout.” – Mary Jo DiLonardo

 

Osteoarthritis is a chronic degenerative joint disease that is the most common form of arthritis. It produces pain, swelling, and stiffness of the joints. It is the leading cause of disability in the U.S., with about 43% of arthritis sufferers limited in mobility and about a third having limitations that affect their ability to perform their work. In the U.S., osteoarthritis affects 14% of adults over 25 years of age and 34% of those over 65.

 

Knee osteoarthritis effects 5% of adults over 25 years of age and 12% of those over 65. It involves the whole joint, including articular cartilage, meniscus, ligament, and peri-articular muscle. It is painful and disabling. Its causes are varied including, hereditary, injury including sports injuries, repetitive stress injuries, infection, or from being overweight.  There are no cures for knee osteoarthritis. Treatments are primarily symptomatic, including weight loss, exercise, braces, pain relievers and anti-inflammatory drugs, corticosteroids, arthroscopic knee surgery, or even knee replacement.

 

Gentle movements of the joints with exercise appears to be helpful in the treatment of knee osteoarthritis. This suggests that alternative and complementary practices that involve gentle knee movements may be useful in for treatment. Indeed, yoga practice has been shown to be effective in treating arthritis and mind-body practices in general have been shown to reduce the gene expressions that underlie the inflammatory response which contribute to arthritis. This suggests that various forms of traditional Chinese exercises, such as Tai Chi, Qigong, and Baduanjin would be perfect treatments as they involve slow gentle movements of the limbs and mindfulness. Indeed, Tai Chi has been shown to reduce the physical symptoms of knee osteoarthritis. So, it would seem reasonable to look further into the effectiveness of traditional Chinese exercises in treating knee osteoarthritis.

 

In today’s Research News article “The Effects of Traditional Chinese Exercise in Treating Knee Osteoarthritis: A Systematic Review and Meta-Analysis.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5266306/

Zhang and colleagues review the published research literature on the effectiveness of traditional Chinese exercises on the symptoms of knee osteoarthritis. They found 8 published randomized controlled trials 7 of which employed Tai Chi and 1 employed Baduanjin as the exercise. Treatment varied in duration from 8 to 24 weeks with 12 weeks the most common duration. They found that the studies demonstrated that the traditional Chinese exercises produced significant short-term improvements of moderate effect sizes in knee pain, physical function, and joint stiffness.

 

These are interesting results that suggest that traditional Chinese exercises are safe and effective treatments for knee osteoarthritis. There is a need for more studies of the long-term effectiveness of these practices. Since, these ancient gentle practices are completely safe, can be used with the elderly and sickly, and are inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, it would appear to be an excellent treatment for knee osteoarthritis sufferers.

 

So, improve knee osteoarthritis with traditional Chinese exercise.

 

“Today, the vast majority of people in the U.S. who practice tai chi do it for health reasons, not just intellectual curiosity. It’s low-impact, so your knees, ankles, and other joints don’t get overly stressed. “Almost everyone can do tai chi.” – Gene Nelson

 

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Zhang, Y., Huang, L., Su, Y., Zhan, Z., Li, Y., & Lai, X. (2017). The Effects of Traditional Chinese Exercise in Treating Knee Osteoarthritis: A Systematic Review and Meta-Analysis. PLoS ONE, 12(1), e0170237. http://doi.org/10.1371/journal.pone.0170237

 

Abstract

Background and Aims

Traditional Chinese exercise (TCE) includes a variety of exercise, which is being accepted by more and more people in the treatment of knee osteoarthritis (OA) from different countries. With the attendant, many clinical reports focus on it. Our meta-analysis aimed to systematically assess the effects of traditional Chinese exercise on pain, stiffness, physical function, quality of life, mental health and adverse events in people with knee osteoarthritis.

Methods

PubMed, Embase, Cochrane Central Register of Controlled Trials (CENTRAL), the Web of Science, and Chinese Biomedical Literature Database (CBM) were searched from the time of their inception through April 2016 and risk of bias was independently assessed by two authors. Outcome measures included pain, physical functional, joint stiffness, quality of life, mental health and safety. For pooled outcomes, standardized mean differences (SMD) and 95% confidence intervals (CI) were calculated.

Results

Eight randomized controlled trials with a sample size of 375 cases met the criteria to be included in the study indicating that high quality literature is lacking in this field. Results of the meta-analysis showed that short-term TCE could relieve pain (SMD: -0.77;95% CI: -1.13 to -0.41; P<0.0001), improve physical function (SMD -0.75; 95% CI: -0.98 to -0.52; P<0.00001), and alleviate stiffness (SMD: -0.56; 95%: CI -0.96 to -0.16; P<0.006), but had no significant effect on quality of life (SMD: 0.57; 95% CI: 0.17 to 0.97; P = 0.005), and mental health (SMD 4.12; 95% CI: -0.50 to 8.73; P = 0.08). Moreover, TCE was not associated with serious adverse events.

Conclusions

Our systematic review revealed that short-term TCE was potentially beneficial in terms of reducing pain, improving physical function and alleviating stiffness. These results may suggest that TCE could prove useful as an adjuvant treatment for patients with knee OA. Further studies are urgently needed to confirm these results.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5266306/

Improve the Brains Attentional and Relaxation Abilities with Qigong

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Improve the Brains Attentional and Relaxation Abilities with Qigong

 

By John M. de Castro, Ph.D.

 

“Qigong is generally practiced in two major categories, “still” and “moving.” “Still” qigong emphasis is on quiet meditation, using methods of internal focus and regulation of breathing. It can be practiced in motionless postures such as the lying, sitting or standing positions. “Moving” qigong involves moving the body under the conscious direction of the mind, and since the movement is expressed externally, it is also known as external qigong.” –  Stacey Nemour

 

Qigong and Tai Chi have been practiced for thousands of years with benefits for health and longevity. Qigong and Tai Chi training are designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Only recently though have the effects of these practices been scrutinized with empirical research. This research has found that they are effective for an array of physical and psychological issues. They appear to strengthen the immune system, reduce inflammation and increase the number of cancer killing cells in the bloodstream, improve cardiovascular health, reduce arthritis pain, improve balance and reduce falls. They also appear to improve attentional ability and relieve depression.

 

Qigong and Tai Chi are complex practices and research has not begun to address what components of these practices are responsible for which effects. They contain both physical exercise, albeit gentle, and mental mindfulness practice.  In today’s Research News article “EEG Brain Activity in Dynamic Health Qigong Training: Same Effects for Mental Practice and Physical Training?” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293832/

Henz and Schöllhorn separate the physical and mental practices of Qigong and observe their effects on brain electrical activity.

 

They recruited experienced Qigong practitioners and measured their brain activity, electroencephalogram (EEG), for 2 minutes with eyes open and 2 minutes with eyes closed. They then had the participants perform a 30-minute Qigong exercise which was followed immediately with a second EEG measurement. Each participant was measured 3 times with 3 different practices administered in a randomized within-subjects order. They performed only the physical movements of Qigong in one condition, visualized the Qigong movements without actually moving in another, and watched a video of a Qigong practice in the third without movement or visualization.

 

They found that in comparison to baseline and the video conditions, both the visualization and physical movement Qigong practices, increased brain activity in the theta frequency region, 4-7 cycles per second, Hz. and in the Alpha-1 frequency region, 8-10 cycles per second, Hz. and the Alpha-2 frequency region, 10-12.5 cycles per second, Hz. The theta rhythm has been shown to occur when attention is focused and mind wandering is minimized. The alpha rhythm has been shown to occur when relaxation occurs. These results suggest that both the visualization and physical movement Qigong practices increase the activity of focused attentional systems in the brain. This should not be surprising as both the visualization and physical movement Qigong practices require focused attention. They also increase the activity of the brain’s relaxation systems.

 

Hence, the EEG results reflect Qigong’s ability to focus the individual’s attention and relax the individual. It is interesting that there was very little EEG difference between the visualization and physical movement Qigong practices. This suggests that engagement in Qigong practice either physically, mentally, or both have essentially equivalent effects. But, just watching Qigong practice is insufficient.

 

So, improve the brains attentional and relaxation abilities with qigong.

 

 “Yes, you can rewire your brain with Qigong. You can so alter your mental and emotional makeup that you’ll experience a profound tranquility.” – Longevity Sage

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Henz, D., & Schöllhorn, W. I. (2017). EEG Brain Activity in Dynamic Health Qigong Training: Same Effects for Mental Practice and Physical Training? Frontiers in Psychology, 8, 154. http://doi.org/10.3389/fpsyg.2017.00154

 

Abstract

In recent years, there has been significant uptake of meditation and related relaxation techniques, as a means of alleviating stress and fostering an attentive mind. Several electroencephalogram (EEG) studies have reported changes in spectral band frequencies during Qigong meditation indicating a relaxed state. Much less is reported on effects of brain activation patterns induced by Qigong techniques involving bodily movement. In this study, we tested whether (1) physical Qigong training alters EEG theta and alpha activation, and (2) mental practice induces the same effect as a physical Qigong training. Subjects performed the dynamic Health Qigong technique Wu Qin Xi (five animals) physically and by mental practice in a within-subjects design. Experimental conditions were randomized. Two 2-min (eyes-open, eyes-closed) EEG sequences under resting conditions were recorded before and immediately after each 15-min exercise. Analyses of variance were performed for spectral power density data. Increased alpha power was found in posterior regions in mental practice and physical training for eyes-open and eyes-closed conditions. Theta power was increased after mental practice in central areas in eyes-open conditions, decreased in fronto-central areas in eyes-closed conditions. Results suggest that mental, as well as physical Qigong training, increases alpha activity and therefore induces a relaxed state of mind. The observed differences in theta activity indicate different attentional processes in physical and mental Qigong training. No difference in theta activity was obtained in physical and mental Qigong training for eyes-open and eyes-closed resting state. In contrast, mental practice of Qigong entails a high degree of internalized attention that correlates with theta activity, and that is dependent on eyes-open and eyes-closed resting state.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293832/

Improve Elderly Blood Pressure and Waist Circumference with Tai Chi

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Improve Elderly Blood Pressure and Waist Circumference with Tai Chi

 

By John M. de Castro, Ph.D.

 

“For those with limited space, tai chi may be an easier and more convenient than brisk walking as an anti-aging choice. Previous studies have shown tai chi also improves balance and may help boost brain functioning.” – Shinn-Zong Lin

 

Metabolic Syndrome is a major risk factor for cardiovascular disease and diabetes. It generally results from overweight and abdominal obesity and includes high blood pressure, insulin resistance and elevation of plasma cholesterol and triglycerides. It is an important risk factor as it increases the risk of developing type-2 diabetes five-fold and heart attack or stroke three-fold. Metabolic Syndrome incidence has been rising rapidly and it currently affects 34% of U.S. adults. Needless to say, this is a major health problem. The good news is that timely treatment can prevent or reverse the risk. The simplest treatment is simply exercise and weight loss.

 

The incidence of metabolic syndrome is much higher in the elderly with 50% of people over 60 years of age suffering from metabolic syndrome. Exercise that is appropriate for younger individuals is often not appropriate for the elderly. Tai Chi is a mindfulness practice and gentle exercise that has been found to be safe and effective for the elderly. Hence, it would seem reasonable to test the effectiveness of Tai Chi for metabolic syndrome in the elderly.

 

In today’s Research News article “The effects of Tai Chi on waist circumference and blood pressure in the elderly.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300833/

Lee tested the effect of Tai Chi on the blood pressure and waist circumference of the elderly. She recruited sedentary individuals over 65 years of age and randomly assigned them to groups that practiced Tai Chi or a control group that practiced solely the warm up and cool down portions of the program. Tai Chi was practiced for 60 minutes, 5 times per week for 6 weeks. The participants were measured for blood pressure and waist circumference before and after the 6-week practice period.

 

Lee found that practicing Tai Chi produced a significant reduction in both systolic and diastolic blood pressure and waist circumference in the elderly participants. There were no recorded injuries or adverse effects from the practice. Since metabolic syndrome is associated with excess body fat and high blood pressure, these results suggest that Tai Chi practice may be a safe and effective treatment to reduce the risk of metabolic syndrome in the elderly. Tai Chi has also been shown to improve the elderly mentally and physically including the risk of falls. So, it would seem reasonable to encourage the participation of the elderly in Tai Chi practice for their health and wellbeing.

 

So, improve elderly blood pressure and waist circumference with Tai Chi.

 

“Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.” – Harvard Women’s Health Watch

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Lee, Y. M. (2017). The effects of Tai Chi on waist circumference and blood pressure in the elderly. Journal of Physical Therapy Science, 29(1), 172–175. http://doi.org/10.1589/jpts.29.172

 

Abstract

[Purpose] The purpose of this study was to investigate the effects of Tai Chi on waist circumference and blood pressure in the elderly. The present study used a nonequivalent control group pretest-posttest design. [Subjects and Methods] Sixty-eight elderly individuals residing in J city were divided into 2 groups: 34 in the experimental group, who received Tai Chi training for 6 weeks, and 34 in the control group, who did not receive Tai Chi training. Simplified Yang style 24-form Tai Chi was used as the intervention, which was conducted for 60 minutes per session, 5 sessions per week, for a total of 6 weeks. In each session, subjects in the experimental group conducted 10 minutes of warm-up exercises, 45 minutes of Tai Chi, and 5 minutes of cool-down exercises. Waist circumference and blood pressure were measured before and after the 6-week intervention. [Results] Waist circumference and blood pressure decreased significantly after the 6-week intervention in the experimental group compared with the control group. [Conclusion] Tai Chi can be used as an effective intervention to improve waist circumference and blood pressure in the elderly.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300833/

 

Strengthen the Brain to Prevent Aging Cognitive Decline with Tai Chi

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Strengthen the Brain to Prevent Aging Cognitive Decline with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Another great benefit of Tai Chi is that it’s accessible to people of all ages and fitness abilities. It’s the focus on the subtle movements that exercise the brain and boost cognitive abilities.” – Karl Romain

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decreases during aging. The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our mental abilities which decline with age including impairments in memory, attention, and problem solving ability. It is inevitable and cannot be avoided. Using modern neuroimaging techniques, scientists have been able to view the changes that occur in the nervous system with aging. In addition, they have been able to investigate various techniques that might slow the process of neurodegeneration that accompanies normal aging. They’ve found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners.

 

Hence, there is some hope for age related cognitive decline, as there is evidence that it can be slowed. There are some indications that physical and mental exercise can reduce the rate of cognitive decline and lower the chances of dementia. For example, contemplative practices such as meditation, yoga, and Tai Chi and Qigong have all been shown to be beneficial in slowing or delaying physical and mental decline with aging. Mindfulness practices have been shown to improve cognitive processes while gentle mindful exercises such as Tai Chi and Qigong have been shown to slow age related cognitive decline. Although the mindful movement practice of Tai Chi has been shown to slow cognitive decline, it is not known what neural systems are involved.

 

In today’s Research News article “Tai Chi Chuan and Baduanjin practice modulates functional connectivity of the cognitive control network in older adults.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294576/

Tao and colleagues study the effects of the mindful movement practices of Tai Chi and Baduanjin, a simplified version of Tai Chi, on neural systems and cognitive processes. They recruited older adults (50-70 years of age) and assigned them to 12 weeks of Tai Chi practice, Baduanjin practice, or health education. Before and after training, they were subjected to functional Magnetic Resonance Imaging (f-MRI) scanning of their brains and were measured for mental control.

 

They found that after the practice period, both the Tai Chi and Baduanjin practice groups had significantly superior mental control than the control group. Thus, the mindful movement groups were better able to comprehend and maintain task demands over a period of time. In addition, they found that Tai Chi group showed a significant decrease in functional connectivity between the dorsolateral prefrontal cortex and the left superior frontal gyrus and anterior cingulate cortex; and the Baduanjin group showed a significant decrease in functional connectivity between the dorsolateral prefrontal cortex and the left putamen and insula. Hence, the mindful movement practices altered the brain in the areas responsible for high level cognitive processes while improving cognitive control. The association between the neural and mental changes was reflected in the fact that the greater the change in functional connectivity between the dorsolateral prefrontal cortex and the putamen, the greater the change in mental control.

 

These results are interesting and in line with prior findings that mindfulness practices alter the nervous system in regions responsible for higher mental processes. They demonstrate that mindful movement practices also do this and at the same time improve the individual’s ability to comprehend and maintain task demands over a period of time, mental control. These practices produce these changes in older individuals. This suggests that Tai Chi may be an effective practice to restrain cognitive decline in aging individual.

 

So, strengthen the brain to prevent aging cognitive decline with Tai Chi.

 

“elderly people practising Tai Chi – an ancient Chinese form of slow, meditative exercise – just three times a week can boost brain volume and improve memory and thinking.” – The Telegraph

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Tao, J., Chen, X., Egorova, N., Liu, J., Xue, X., Wang, Q., … Kong, J. (2017). Tai Chi Chuan and Baduanjin practice modulates functional connectivity of the cognitive control network in older adults. Scientific Reports, 7, 41581. http://doi.org/10.1038/srep41581

 

Abstract

Cognitive impairment is one of the most common problem saffecting older adults. In this study, we investigated whether Tai Chi Chuan and Baduanjin practice can modulate mental control functionand the resting state functional connectivity (rsFC) of the cognitive control network in older adults. Participants in the two exercise groups practiced either Tai Chi Chuan or Baduanjin for 12 weeks, and those in the control group received basic health education. Memory tests and fMRI scans were conducted at baseline and at the end of the study. Seed-based (bilateral dorsolateral prefrontal cortex, DLPFC) rsFC analysis was performed. We found that compared to the controls, 1) both Tai Chi Chuan and Baduanjin groups demonstrated significant improvements in mental control function; 2) the Tai Chi Chuan group showed a significant decrease in rsFC between the DLPFC and the left superior frontal gyrus (SFG) and anterior cingulate cortex; and 3) the Baduanjin group showed a significant decrease in rsFC between the DLPFC and the left putamen and insula. Mental control improvement was negatively associated with rsFC DLPFC-putamen changes across all subjects. These findings demonstrate the potential of Tai Chi Chuan and Baduanjin exercises in preventing cognitive decline.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294576/

 

Improve Social and Physical Conditions in the Isolated Elderly with Tai Chi

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Improve Social and Physical Conditions in the Isolated Elderly with Tai Chi

 

By John M. de Castro, Ph.D.

 

“A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” – Peter M. Wayne

 

We all want to live longer. We celebrate the increasing longevity of the population. But, aging is a mixed blessing. The aging process involves a systematic progressive decline in every system in the body, the brain included. It cannot be avoided. Our mental abilities may also decline with age including impairments in memory, attention, and problem solving ability. These are called age related cognitive decline. In addition, many elderly experience withdrawal and isolation from social interactions. There is some hope as there is evidence that the cognitive declines can be slowed. For example, a healthy diet and a regular program of exercise can slow the physical decline of the body with aging. Also, contemplative practices such as meditation, yoga, and tai chi or qigong have all been shown to be beneficial in slowing or delaying physical and mental decline with aging.

 

Tai Chi has been practiced for thousands of years with benefits for health and longevity. Tai Chi training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Only recently though have the effects of Tai Chi practice been scrutinized with empirical research. But, it has been found to be effective for an array of physical and psychological issues. It appears to strengthen the immune system, reduce inflammation and increase the number of cancer killing cells in the bloodstream.

 

Because Tai Chi is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. Tai Chi has been shown to help the elderly improve attention, balance, reducing falls, arthritis, cognitive function, memory, and reduce age related deterioration of the brain. The research, however, has studied socially active elderly. Unfortunately, many elderly individuals are socially isolated and do not often interact with others. These have been called the “hidden elderly.” It is not known if Tai Chi practice can be implemented and be effective with these socially isolated elderly individuals.

 

In today’s Research News article “Effects of tai chi qigong on psychosocial well-being among hidden elderly, using elderly neighborhood volunteer approach: a pilot randomized controlled trial.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5221552/

Chan and colleagues recruited elderly (66 to 103, mean 77, years of age) who were socially isolated and did not engage in any social activities. They were randomly assigned to receive either treatment as usual (control group), including social worker visits and reminders of available services, or Tai Chi practice for 60 minutes, twice a week, for 3 months and they were encouraged to continue practice at home. They were measured before and after the 3-month practice period and again 3 months later for social support, loneliness, mental health, self-esteem, and quality of life.

 

They found that Tai Chi practice produced a significant reduction in loneliness, significant increase in total satisfaction with social support, and physical quality of life with large effect sizes that were maintained for 3 months after the end of the intervention. In addition, the participants stated that they enjoyed the Tai Chi practice and 82% planned to continue. Importantly, there were no adverse effects recorded from engaging in the practice. Hence Tai Chi practice was successfully implemented with the “hidden elderly” and was found to be a safe and effective practice to improve their social and physical conditions.

 

It should be noted that this was a small group pilot study which did not contain a control group. Hence, conclusions must be tempered. The study, however, does provide evidence that implementation of Tai Chi practice with the “hidden elderly” is feasible and provides a strong rationale to perform a large randomized controlled clinical trial with active control conditions. Regardless, it appears that Tai Chi practice may improve the social and physical conditions in the isolated elderly.

 

“The benefits of Tai Chi for seniors are incredible. If you are looking for a low-impact, relaxing form of exercise that only requires about 20 minutes a day and rewards your efforts, Tai Chi is for you.“ – Ryan Malone

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

Chan, A. W., Yu, D. S., & Choi, K. (2017). Effects of tai chi qigong on psychosocial well-being among hidden elderly, using elderly neighborhood volunteer approach: a pilot randomized controlled trial. Clinical Interventions in Aging, 12, 85–96. http://doi.org/10.2147/CIA.S124604

 

Abstract

Purpose

To test the feasibility and preliminary effectiveness of a tai chi qigong program with the assistance of elderly neighborhood volunteers in strengthening social networks and enhancing the psychosocial well-being of hidden elderly.

Patients and methods

“Hidden elderly” is a term used to describe older adults who are socially isolated and refuse social participation. This pilot randomized controlled trial recruited 48 older adults aged 60 or above who did not engage in any social activity. They were randomized into tai chi qigong (n=24) and standard care control (n=24) groups. The former group underwent a three-month program of two 60-minute sessions each week, with the socially active volunteers paired up with them during practice. Standard care included regular home visits by social workers. Primary outcomes were assessed by means of the Lubben social network and De Jong Gieveld loneliness scales, and by a revised social support questionnaire. Secondary outcomes were covered by a mental health inventory and the Rosenberg self-esteem scale, and quality of life by using the 12-Item Short Form Health Survey. Data was collected at baseline, and at three and six months thereafter.

Results

The generalized estimating equations model revealed general improvement in outcomes among participants on the tai chi qigong program. In particular, participants reported a significantly greater improvement on the loneliness scale (B=−1.32, 95% confidence interval [CI] −2.54 to −0.11, P=0.033) and the satisfaction component of the social support questionnaire (B=3.43, 95% CI 0.10–6.76, P=0.044) than the control group.

Conclusion

The pilot study confirmed that tai chi qigong with elderly neighborhood volunteers is a safe and feasible social intervention for hidden elderly. Its potential benefits in improving social and psychological health suggest the need for a full-scale randomized controlled trial to reveal its empirical effects.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5221552/