Aging

Yoga is Associated with Lower Rates of Multimorbidity in Adults over 45

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Flexibility exercises, like yoga, can help maintain mobility as you age.

By John M. de Castro, Ph.D.

 

In today’s Research News article “Association between yoga and multimorbidity: a nationwide study of 279,885 middle-aged and older adults” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11884150/ ) Wang and colleagues examined practice of yoga and the likelihood of adults over 45 years of age having multiple diseases, including obesity, diabetes, hyperlipidemia, and hypertension. They found that the higher the duration and frequency of yoga practice the less the likelihood that the adult will have multiple diseases simultaneously.

 

Yoga practice is associated with lower risk of multimorbidity in older adults.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Wang K, Wang P, Li Y, Wang C, Veldheer S, Wang F, Na M, Sun L, Gao X. Association between yoga and multimorbidity: a nationwide study of 279,885 middle-aged and older adults. BMC Public Health. 2025 Mar 6;25(1):888. doi: 10.1186/s12889-025-22035-5. PMID: 40050815; PMCID: PMC11884150.

Abstract

Background

The health benefits of exercise have been well-established, but the specific role of yoga in multimorbidity was less understood. This study aimed to examine the association between yoga and multimorbidity in comparison with other exercises or non-exercise.

Methods

This cross-sectional study pooled nationally representative surveys from Behavioral Risk Factor Surveillance System (BRFSS) (2015, 2017, and 2019), and classified 279,885 participants aged 45 + years as yoga practitioners, other exercisers, and non-exercisers. Multinominal and binary logistic regressions were separately used for association of yoga with multimorbidity (coexistence of ≥ 2 conditions) and individual chronic conditions. Potential effect modification by age, sex, education level, and race/ethnicity was examined. We further assessed the dose-response association of duration and frequency of yoga practice with multimorbidity.

Results

The adjusted odds ratios (ORs) and 95% confidence intervals (CIs) for yoga practitioners (n = 5081) vs. other exercisers (n = 192,718) were 0.69 (95% CI 0.55–0.86) for coexistence of two conditions, and 0.72 (95%CI 0.58–0.89) for coexistence of ≥ 3 conditions. The associations were stronger (ORs ranged from 0.43 to 0.52; P < 0.0001 for all) when comparing yoga practitioners with non-exercisers (n = 82,086), which were more pronounced in women relative to men (P-interaction < 0.05). Increased duration or frequency of yoga practice was associated with lower odds of multimorbidity in a dose-response manner (P for trend<0.0001 for all). Similar inverse associations were observed between yoga and individual chronic conditions.

Conclusion

Yoga was associated with lower odds of multimorbidity in middle-aged and older adults, relative to other exercises or non-exercise.

 

Mindfulness Training Decreases Stress and Depression in Older Adults

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Improve Mental Health in Older Adults with Online Meditation Practice | Contemplative Studies

By John M. de Castro, Ph.D.

 

In today’s Research News article “Effectiveness of an age-modified mindfulness-based cognitive therapy (MBCT) in improving mental health in older people with depressive symptoms: a non-randomised controlled trial” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11863447/ ) Wang and colleagues investigated the effectiveness of Mindfulness-Based Cognitive Therapy (MBCT) on the mental health of older adults (>60 yrs.) compared to usual care. They found that MBCT produced significant reductions in perceived stress and depression.

 

So, improve the mental health of older adults with mindfulness training.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Wang YH, Wang YL, Leung DKY, Ng ZLY, Chan OLH, Wong SMY, Chan RCL, Liu T, Wong GHY, Lum TYS. Effectiveness of an age-modified mindfulness-based cognitive therapy (MBCT) in improving mental health in older people with depressive symptoms: a non-randomised controlled trial. BMC Complement Med Ther. 2025 Feb 26;25:81. doi: 10.1186/s12906-025-04781-6. PMCID: PMC11863447.

 

Abstract

Background

Emerging evidence has shown that mindfulness-based cognitive therapy (MBCT) is effective in improving depressive symptoms in the older population. However, the accessibility to MBCT is limited by the shortage of psychotherapists or mindfulness teachers. One potential solution is to involve social workers, who have the knowledge and skills to promote individual and community well-being in various settings, in delivering modified MBCT to enhance its accessibility and sustainability. This study examined the effectiveness of an eight-week age-modified MBCT led by different mental health professionals (mindfulness teacher only vs. mindfulness teacher and social worker) in improving mental health outcomes as compared with a control group.

Methods

Older adults (N = 112) were recruited through five community-based centres for older adults and mental wellness in Hong Kong. Participants were allocated to one of three groups: (1) mindfulness teacher-led modified MBCT, (2) social worker/teacher co-led modified MBCT (50% led by social workers and 50% led by mindfulness teacher), or (3) control (care as usual). The age-modified MBCT consisted of eight weekly sessions, with age-related modifications including more sitting meditation, shortened duration of each session, and the removal of the retreat. Outcome variables (i.e., depressive symptoms, anxiety symptoms, perceived stress, and mindfulness) were assessed at baseline (T0), after the intervention (T1), and four weeks after the intervention (T2), through self-reported questionnaires. Linear mixed models were performed while controlling for demographic variables to examine changes in outcome variables between the groups.

Results

Participants from the age-modified MBCT intervention groups (teacher-led and social worker/teacher co-led) showed significantly greater reductions in depressive symptoms and stress, as well as greater increase in mindful non-reactivity, compared to the control group post-intervention. No significant interaction effect of time and group was found for anxiety and both overall mindfulness and its other facets. The improvements in mental health and mindfulness outcomes post-intervention were not significantly different between the teacher-led and social worker/teacher co-led MCBT groups.

Discussion

Age-modified MBCT is beneficial in managing depressive and stress symptoms and in improving mindful non-reactivity among older adults at risk for depression. The findings support the feasibility and effectiveness of partial task-shifting in the delivery of MBCT to trained social workers. Future studies may explore the possibility for social workers in leading MBCTs independently to further improve its scalability and service accessibility for older adults in the community.

 

Meditation is Associated with a Reduction in Brain Aging Indicators

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Figure 2

By John M. de Castro, Ph.D.

 

In today’s Research News article “Meditation Linked to Enhanced MRI Signal Intensity in the Pineal Gland and Reduced Predicted Brain Age” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11822093/ ) Plini and colleagues examined the brains of long-term meditators and found that the activity of their Pineal Glands was enhanced and an indicator of brain aging was reduced. This suggests that meditation leads to less aging of the brain. This could be a mechanism whereby meditation reduces cognitive decline with aging.

 

Reduce brain aging with meditation.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Plini ERG, Melnychuk MC, Dockree PM. Meditation Linked to Enhanced MRI Signal Intensity in the Pineal Gland and Reduced Predicted Brain Age. J Pineal Res. 2025 Mar;77(2):e70033. doi: 10.1111/jpi.70033. PMID: 39940075; PMCID: PMC11822093.

 

ABSTRACT

Growing evidence demonstrates that meditation practice supports cognitive functions, including attention and interoceptive processing, and is associated with structural changes across cortical networks, including prefrontal regions and the insula. However, the extent of subcortical morphometric changes linked to meditation practice is less appreciated. A noteworthy candidate is the pineal gland, a key producer of melatonin, which regulates circadian rhythms that augment sleep‐wake patterns and may also provide neuroprotective benefits to offset cognitive decline. Increased melatonin levels, as well as increased fMRI BOLD signal in the pineal gland, have been observed in meditators versus controls. However, it is not known if long‐term meditators exhibit structural changes in the pineal gland linked to the lifetime duration of practice. In the current study, we performed voxel‐based morphometry (VBM) analysis to investigate: (1) whether long‐term meditators (LTMs) (n = 14) exhibited greater pineal gland MRI‐derived signal intensity compared to a control group (n = 969), (2) a potential association between the estimated lifetime hours of meditation (ELHOM) and pineal gland signal intensity, and (3) whether LTMs show greater grey matter (GM) maintenance (BrainPAD) that is associated with pineal gland signal intensity. The results revealed greater pineal gland signal intensity and lower BrainPAD scores (younger brain age) in LTMs compared to controls. Exploratory analysis revealed a positive association between ELHOM and greater signal intensity in the pineal gland but not with GM maintenance as measured by BrainPAD score. However, greater pineal signal intensity and lower BrainPAD scores were correlated in LTMs. The potential mechanisms by which meditation influences pineal gland function, hormonal metabolism, and GM maintenance are discussed – in particular, melatonin’s roles in sleep, immune response, inflammation modulation, and stem cell and neural regeneration.

 

Tai Chi Improves Cognitive and Physical Function in Patients with Mild Cognitive Impairment

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Tai Chi Might Help Seniors Counter Mild Cognitive Decline

Tai Chi Improves Cognitive and Physical Function in Patients with Mild Cognitive Impairment

 

By John M. de Castro, Ph.D.

 

In today’s Research News article “Effects of tai chi based on information and communication technology for patients with mild cognitive impairment on cognitive and physical function: a systematic review and meta-analysis” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11748305/ ) Li and colleagues review, summarize and perform a meta-analysis of the published research studies on the effectiveness of Tai Chi practice for the treatment of cognitive and physical abilities in patients with mild cognitive impairment. They report that the published research studies demonstrate that Tai Chi practice improves both cognitive and physical function in these patients.

 

Treat mild cognitive impairment with Tai Chi practice.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Li Y, Wang Q, Ren Y, Mao X. Effects of tai chi based on information and communication technology for patients with mild cognitive impairment on cognitive and physical function: a systematic review and meta-analysis. Front Public Health. 2025 Jan 7;12:1495645. doi: 10.3389/fpubh.2024.1495645. PMID: 39839400; PMCID: PMC11748305.

 

Abstract

Objective

This study evaluated the effectiveness of tai chi, enhanced by communication technologies, in improving cognitive and physical functioning in patients with mild cognitive impairment, and to compare these effects with traditional tai chi.

Methods

A systematic search across four academic databases identified 16 studies with 1,877 participants. Data were expressed as weighted or standardized mean differences with 95% confidence intervals.

Results

A meta-analysis revealed significant improvements in Mini-Mental State Examination scores and Timed Up and Go results in patients with mild cognitive impairment following tai chi intervention. Subgroup analysis indicated that both communication technology-based tai chi and traditional tai chi produced varying improvements in cognitive and physical function.

Conclusion

This study confirms the importance of tai chi for cognitive and physical functioning in patients with mild cognitive impairment. Compared with traditional tai chi, communication technology-based tai chi showed greater benefits in promoting rehabilitation. The effective and feasible interventions could improve the physical health of many older adult patients, these findings provide valuable insights and decision-making guidance for clinical practice and public health with older patients with mild cognitive impairment.

 

Improve Mild Cognitive Impairment in the Elderly with Tai Chi

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By John M. de Castro, Ph.D.

 

“Tai Chi Chuan, the great ultimate, strengthens the weak, raises the sick, invigorates the debilitated, and encourages the timid.” –Cheng Man-ch’ing

The aging process involves a systematic progressive decline in every system in the body, the brain included. The elderly frequently have problems with attention, thinking, and memory abilities, known as mild cognitive impairment. This is often a prelude to more severe decline such a dementia. An encouraging new development is that mindfulness practices such as meditation training and mindful movement practices can significantly reduce these declines in cognitive ability.

 

Tai Chi is an ancient Chinese practice involving mindfulness and gentle movements. It is easy to learn, safe, and gentle. 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 controlled breathing, mindful concentration, and gentle movements. Only recently though have the effects of this practice been scrutinized with empirical research. This research has found that it is 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, improve cardiovascular health, reduce arthritis pain, improve balance and reduce falls. It also appears to improve attentional ability improve cognitive ability in the elderly, and relieve depression.

 

In today’s Research News article “Mitigating effects and mechanisms of Tai Chi on mild cognitive impairment in the elderly.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9906996/  ) Wang and colleagues review and summarize the published randomized controlled studies of the effects of Tai Chi practice on patients diagnosed with mild cognitive decline.

 

They report that Tai Chi practice relieved the symptoms of mild cognitive decline and delayed the onset of more severe dementia. The benefits include improved memory, executive function, and sleep and reduced body pain. They also report that Tai Chi practice appears to produce these benefits by altering the brain including increased brain volume, connectivity, and white matter efficiency and reduce inflammation.

 

Hence, the published research suggests that Tai Chi practice is an effective treatment for patients with mild cognitive impairment.

 

“The moment we believe that success is determined by an ingrained level of ability as opposed to resilience and hard work, we will be brittle in the face of adversity.” – Joshua Waitzkin

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Wang X, Si K, Gu W, Wang X. Mitigating effects and mechanisms of Tai Chi on mild cognitive impairment in the elderly. Front Aging Neurosci. 2023 Jan 6;14:1028822. doi: 10.3389/fnagi.2022.1028822. PMID: 36760710; PMCID: PMC9906996.

 

Abstract

Mild cognitive impairment (MCI) is a major public health concern that endangers health and decreases the quality of life of the elderly around the world. A recent clinical guideline has recommended regular exercise (twice per week) for patients with MCI as part of an overall approach to management. Tai Chi, a form of light-to-moderate-intensity mind-body exercise, is particularly suitable for seniors. This review aims to summarize epidemiological studies related to the effects of Tai Chi on symptom remission in older adults with MCI and reveal the potential mechanisms. Evidence suggested that Tai Chi can improve cognitive functions and alleviate the accompanying symptoms of MCI in the elderly potentially by activating the expression of signals in different brain regions, altering their connectivity, increasing the brain volume, and modulating brain-derived neurotropic and inflammation factors. Studies comparing various types of Tai Chi may contribute to the identification of paradigms that have appropriate intensities and difficulty and exert good effects on older people with MCI. In addition, studies are warranted to determine the frequency and duration of training that can optimize the beneficial effects of Tai Chi on MCI.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9906996/

Improve Brain Function in the Elderly with Mindfulness

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Improve Brain Function in the Elderly with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Most people think that aging is irreversible and we know that there are mechanisms even in the human machinery that allow for the reversal of aging, through correction of diet, through anti-oxidants, through removal of toxins from the body, through exercise, through yoga and breathing techniques, and through meditation.” – Deepak Chopra

 

The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our cognitive (mental) abilities which decline with age including impairments in memory, attention, and problem-solving ability. It is inevitable and cannot be avoided. Research has 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

 

In today’s Research News article “Cerebral Blood Flow and Brain Functional Connectivity Changes in Older Adults Participating in a Mindfulness-Based Stress Reduction Program.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8869750/ ) Moss and colleagues recruited adults over the age of 65 years and provided them with an 8-week of once a week 2-hour programs of Mindfulness-Based Stress Reduction (MBSR) along with home practice. MBSR consists of meditation, yoga, and body scan practices along with group discussion. Before and after the program they were measured for anxiety and depression. In addition they underwent cerebral blood flow measurement and connectivity measurement with Magnetic Resonance Imaging (MRI).

 

They found that in comparison to baseline the elderly had significant decreases in depression and significant increases in cerebral blood flow in a variety of cortical areas after mindfulness training. They also found significantly increased connectivity between the anterior cingulate cortex and the left insular cortex, posterior cingulate cortex, putamen, and left orbitofrontal cortex.

 

These changes in the brains of the elderly are significant as they suggest that mindfulness training reverses, at least in part, the decline in the nervous system that occurs with aging. This is likely to also signal protection of cognitive capacity.

 

“There are great reasons to fear what happens if you don’t create a robust social schedule for the rest of your life or practice mindfulness meditation for the rest of your life.” ― John Medina

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Moss AS, Reibel DK, Wintering N, Vedaei F, Porter H, Khosravi M, Heholt J, Alizadeh M, Mohamed FB, Newberg AB. Cerebral Blood Flow and Brain Functional Connectivity Changes in Older Adults Participating in a Mindfulness-Based Stress Reduction Program. Behav Sci (Basel). 2022 Feb 14;12(2):48. doi: 10.3390/bs12020048. PMID: 35200299; PMCID: PMC8869750.

 

Abstract

There is a growing interest in the potential beneficial effects of mindfulness meditation training in protecting against age-related physical, emotional, and cognitive decline. The current prospective, single-center, single-arm study investigated if functional magnetic resonance imaging-based changes in cerebral blood flow and brain functional connectivity could be observed in 11 elderly adults (mean age 79) after participation in a Mindfulness-Based Stress Reduction (MBSR) program. The results showed significantly (p < 0.05) altered cerebral blood flow and functional connectivity in the cingulate gyrus, limbic structures, and subregions of the temporal and frontal lobes, similar to findings of other meditation-related studies in younger populations. Furthermore, these changes were also associated with significant improvements in depression symptoms. This study suggests that the MBSR program can potentially modify cerebral blood flow and connectivity in this population.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8869750/

 

Improve the Health of the Elderly with Depression with Tai Chi

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Improve the Health of the Elderly with Depression with Tai Chi

 

By John M. de Castro, Ph.D.

 

“adding a mind-body exercise like tai chi that is widely available in the community can improve the outcomes of treating depression in older adults.” – UCLA Health

 

The aging process involves a systematic progressive decline in every system in the body, the cardiovascular system and respiratory system included. The elderly frequently also have problems with attention, thinking, and memory abilities, known as mild cognitive impairment. An encouraging new development is that mindfulness practices such as meditation training and mindful movement practices can significantly reduce these declines.

 

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. Tai Chi practice has been found to be effective for an array of physical and psychological issues. 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 elderly are often depressed. So, it makes sense to study the effectiveness of Tai Chi practice on the health of  the elderly with depression.

 

In today’s Research News article “Comparison of the effects of Tai Chi and general aerobic exercise on weight, blood pressure and glycemic control among older persons with depressive symptoms: a randomized trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9077840/ ) Wang and colleagues recruited older adults (> 60 years of age) who had depressive symptoms and randomly assigned the to receive 3 times per week for 60 minutes for 12 weeks of either Tai Chi practice or 20 movement low impact aerobic exercise. They were measured before and after training and 3 month later for body size, blood pressure and blood HbA1c levels.

 

They found that in comparison to baseline and the aerobic exercise group, the group that practiced Tai Chi lost a significantly greater amount of weight and Body Mass Index (BMI), had significantly lower systolic and diastolic blood pressure, and had significantly lower HbA1c levels. Hence, in older adults with depressive symptoms Tai Chi practice is more effective than aerobic exercise in reducing body weight, blood pressure, and improving long-term glucose control.

 

So, Tai Chi improves the physical well-being of older adults.

 

“tai chi is an exercise form you can practice all your life.  Good for the mind and the body, it’s a physical activity that will help keep you feeling healthy for years to come. “ – NHSNetworks

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Wang, Y., Luo, B., Wu, X., Li, X., & Liao, S. (2022). Comparison of the effects of Tai Chi and general aerobic exercise on weight, blood pressure and glycemic control among older persons with depressive symptoms: a randomized trial. BMC geriatrics, 22(1), 401. https://doi.org/10.1186/s12877-022-03084-6

 

Abstract

Background

Blood pressure and glycemic control are associated with the management of depressive symptoms in patients with depression. Previous studies have demonstrated that both Tai Chi and aerobic exercise have positive effects on blood pressure and glycemic control. Few studies have compared the physiological effects of Tai Chi versus aerobic exercise in older adults with depressive symptoms. The objective of this study was to compare the effects of Tai Chi and aerobic exercise on weight, body mass index, blood pressure and glycosylated hemoglobin (HbA1c) level in older persons with mild to moderate-severe depressive symptoms.

Methods

A randomized controlled trial was performed. The older persons (age ≥ 60 years old) with depressive symptoms were recruited. Then, participants were randomly allocated to the Tai Chi group and the aerobic exercise group received a 12-week 24-movement Yang’s Tai Chi intervention and aerobic exercise, respectively. Data collection occurred at baseline and after completion of the interventions (week 12).

Results

A total of 238 participants with mild to moderate-to-severe depressive symptoms were included in the final analysis, including 120 in the Tai Chi group and 118 in the aerobic exercise group. The difference in weight and body mass index in the Tai Chi group was 2.0 kg (Z = -4.930, P < 0.001) and 0.77 kg/m2 (Z = -5.046, P < 0.001) higher than that in the aerobic exercise group, respectively. After the 12-week intervention, the systolic pressure and diastolic pressure in the Tai Chi group were 5.50 mmHg (Z = -2.282, P = 0.022) and 8.0 mmHg (Z = -3.360, P = 0.001) lower than that in the aerobic exercise group, respectively. The difference in HbA1c level in the Tai Chi group was 0.50% higher than that in the aerobic exercise group (Z = -4.446, P < 0.001).

Conclusion

This study showed that Tai Chi exercise was more effective in improving blood pressure and HbA1c level than general aerobic exercise. It suggested that Tai Chi might be an effective approach for the management of blood pressure and long-term glucose control in older persons with depressive symptoms.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9077840/

Improve Cardiorespiratory Function in the Elderly with Tai Chi

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Improve Cardiorespiratory Function in the Elderly with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Long term regular [Tai Chi] exercise has favourable effects on the promotion of balance control, flexibility, and cardiovascular fitness in older adults.” – Youlian Hong

 

The aging process involves a systematic progressive decline in every system in the body, the cardiovascular system and respiratory system included. The elderly frequently also have problems with attention, thinking, and memory abilities, known as mild cognitive impairment. An encouraging new development is that mindfulness practices such as meditation training and mindful movement practices can significantly reduce these declines.

 

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. Tai Chi practice has been found to be effective for an array of physical and psychological issues. 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 on the effects of Tai Chi training on the cardiorespiratory system of older adults has been accumulating. So, it makes sense to summarize what has been learned.

 

In today’s Research News article “A Systematic Review and Meta-Analysis of Tai Chi Training in Cardiorespiratory Fitness of Elderly People.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8942636/ ) Tan and colleagues review and summarize the published research randomized controlled trials on the effects of Tai Chi training on the cardiorespiratory system of older adults (> 50 years of age). They identified 24 published research studies.

 

They report that the published randomized controlled trials found that Tai Chi training produced significant increases in heart rate, VO2 max (the maximum amount of oxygen your body can utilize during exercise) and O2 pulse (oxygen consumed per heart beat, a measure of stroke volume), and vital capacity (the greatest volume of air that can be expelled from the lungs after taking the deepest possible breath). The increase in vital capacity was significantly larger in participants who practiced for 48 weeks and over.

 

The results are clear. Tai Chi training produces improves cardiorespiratory function in older adults. Thus suggests that Tai Chi training can help overcome or delay age-related physical decline.

 

“tai chi is an effective way in improving cardiovascular responses and stress in prehypertensive individuals.” – Touraj Hashemi Nosrat-abad

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Tan, T., Meng, Y., Lyu, J. L., Zhang, C., Wang, C., Liu, M., Zhao, X., Lyu, T., & Wei, Y. (2022). A Systematic Review and Meta-Analysis of Tai Chi Training in Cardiorespiratory Fitness of Elderly People. Evidence-based complementary and alternative medicine : eCAM, 2022, 4041612. https://doi.org/10.1155/2022/4041612

 

Abstract

Objectives

The purpose of this study was to investigate the influence of Tai Chi on cardiorespiratory fitness (CRF) in elderly people using meta-analysis.

Methods

This study used seven electronic databases and data retrieved from randomized controlled trials (RCTs) investigating the role of Tai Chi on CRF in the elderly. All these 24 RCTs were screened and selected from 7 literature databases. The Stata 11.2 software (StataCorp, USA) was used for the meta-analysis, subgroup analysis, and bias test, while the Cochrane Collaboration’s tool was used for the assessment of the risk of bias (RoB). 4 researchers independently participated in sample selection, data extraction, and RoB assessment.

Results

Following the inclusion criteria, 24 eligible studies were included in our analysis. The meta-analysis indicated that Tai Chi practice significantly increased the maximum rate of oxygen consumption (VO2 max) (weighted mean difference (WMD)  = 3.76, 95% CI: 1.25 to 6.26, P < 0.1), leading to an overall reduction in the heart rate (HR) (WMD  = −1.84, 95% CI: −2.04 to −1.63, P  ≤ 0.001) and an increase in the O2 pulse (WMD = 0.94, 95% CI: 0.60 to 1.28, P ≤ 0.001) in individuals who practiced Tai Chi regularly compared with those who did not. The subgroup analysis suggested that overall in those who practiced Tai Chi, males (WMD = 1.48, 95% CI: 0.85 to 2.12, P ≤ 0.001) had higher O2 pulse than females (WMD = 0.73, 95% CI: 0.33 to 1.12, P ≤ 0.001). The subgroup analysis also showed an increase in the vital capacity (VC) (WMD = 316.05, 95% CI: 239.74 to 392.35, P ≤ 0.001) in individuals practicing Tai Chi. When the samples were further stratified by Tai Chi practicing time, the subgroup analysis suggested that individuals practicing Tai Chi over a period of 24 weeks showed no significant difference in VC (WMD = 82.95, 95% CI: -98.34 to 264.23, P=0.370), while those practicing Tai Chi over a period of 48 weeks showed a significant increase (WMD = 416.62, 95% CI: 280.68 to 552.56, P ≤ 0.001). Furthermore, the subgroup analysis demonstrated that the increase in VC is significantly correlated with the Tai Chi practicing time (WMD = 344.97, 95% CI: 227.88 to 442.06, P ≤ 0.001).

Conclusion

Regular Tai Chi practice could improve the CRF in the elderly, as indicated by significant improvement in indicators including VO2max, O2pulse, VC, and HR. However, gender and practice time might influence the overall beneficial outcomes.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8942636/

 

Improve Physical and Mental Health during Aging with Mindfulness

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Improve Physical and Mental Health during Aging with Mindfulness

 

By John M. de Castro, Ph.D.

 

“The healthier and more active one’s lifestyle, the more likely he or she will maintain cognitive performance over time. And meditation may be a key ingredient for ensuring brain health and maintaining good mental performance.“ – Grace Bullock

 

The aging process involves a systematic progressive decline in every system in the body, the brain included. The elderly frequently have problems with attention, thinking, and memory abilities, known as mild cognitive impairment. An encouraging new development is that mindfulness practices such as meditation training and mindful movement practices can significantly reduce these declines in cognitive ability. In addition, it has been 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 have been found to degenerate less with aging than non-practitioners.

 

In today’s Research News article “Long-Term Physical Exercise and Mindfulness Practice in an Aging Population.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00358/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1832518_a0P58000000G0YfEAK_Psycho_20220317_arts_A&utm_source=sfmc&utm_medium=email&utm_campaign=Article+Alerts+V4.1-Frontiers&utm_term=%%%3d+++++++REDIRECTTO(+++++CONCAT(%27http%3a%2f%2fjournal.frontiersin.org%2farticle%2f%27%2c+TreatAsContent(field(%40article%2c+%27DOI__c%27))%2c+%27%2ffull%3futm_source%3dF-AAE%26utm_medium%3dEMLF%26utm_campaign%3dMRK_%27%2c+TreatAsContent(JobID)%2c+%27_%27%2c+TreatAsContent(%40FieldId)%2c+%27_%27%2c+TreatAsContent(Substring(Replace(Field(%40field%2c+%27Name%27)%2c+%27+%27%2c+%27%27)%2c+0%2c+6))% ) Tang and colleagues compared older adults (average age of 64 years) who were either experienced (> 10 years) meditators or exercisers on physical, mental, immune, stress, and brain plasticity measures.

 

They report that the older adults who exercised had superior cardiovascular and respiratory fitness. But the older adults who meditated had superior physiological relaxation, quality of life, immune response, stress response, and brain plasticity. They conclude that the optimum results for older adults would be produced by combining meditation and exercise. Regardless, it is clear that meditation restrains the physical and mental deterioration with aging.

 

“it’s heartening to know that age may not only bring wisdom or sore knees, but also more mindfulness.” – Jenn Director Knudsen 

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Tang Y-Y, Fan Y, Lu Q, Tan L-H, Tang R, Kaplan RM, Pinho MC, Thomas BP, Chen K, Friston KJ and Reiman EM (2020) Long-Term Physical Exercise and Mindfulness Practice in an Aging Population. Front. Psychol. 11:358. doi: 10.3389/fpsyg.2020.00358

 

Previous studies have shown that physical exercise and mindfulness meditation can both lead to improvement in physical and mental health. However, it is unclear whether these two forms of training share the same underlying mechanisms. We compared two groups of older adults with 10 years of mindfulness meditation (integrative body-mind training, IBMT) or physical exercise (PE) experience to demonstrate their effects on brain, physiology and behavior. Healthy older adults were randomly selected from a large community health project and the groups were compared on measures of quality of life, autonomic activity (heart rate, heart rate variability, skin conductance response, respiratory amplitude/rate), immune function (secretory Immunoglobulin A, sIgA), stress hormone (cortisol) and brain imaging (resting state functional connectivity, structural differences). In comparison with PE, we found significantly higher ratings for the IBMT group on dimensions of life quality. Parasympathetic activity indexed by skin conductance response and high-frequency heart rate variability also showed more favorable outcomes in the IBMT group. However, the PE group showed lower basal heart rate and greater chest respiratory amplitude. Basal sIgA level was significantly higher and cortisol concentration was lower in the IBMT group. Lastly, the IBMT group had stronger brain connectivity between the dorsal anterior cingulate cortex (dACC) and the striatum at resting state, as well as greater volume of gray matter in the striatum. Our results indicate that mindfulness meditation and physical exercise function in part by different mechanisms, with PE increasing physical fitness and IBMT inducing plasticity in the central nervous systems. These findings suggest combining physical and mental training may achieve better health and quality of life results for an aging population.

https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00358/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1832518_a0P58000000G0YfEAK_Psycho_20220317_arts_A&utm_source=sfmc&utm_medium=email&utm_campaign=Article+Alerts+V4.1-Frontiers&utm_term=%%%3d+++++++REDIRECTTO(+++++CONCAT(%27http%3a%2f%2fjournal.frontiersin.org%2farticle%2f%27%2c+TreatAsContent(field(%40article%2c+%27DOI__c%27))%2c+%27%2ffull%3futm_source%3dF-AAE%26utm_medium%3dEMLF%26utm_campaign%3dMRK_%27%2c+TreatAsContent(JobID)%2c+%27_%27%2c+TreatAsContent(%40FieldId)%2c+%27_%27%2c+TreatAsContent(Substring(Replace(Field(%40field%2c+%27Name%27)%2c+%27+%27%2c+%27%27)%2c+0%2c+6))%

 

Improve Functional Fitness in the Elderly with Knee Osteoarthritis with Tai Chi

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Improve Functional Fitness in the Elderly with Knee Osteoarthritis with Tai Chi

 

By John M. de Castro, Ph.D.

 

“patients over 65 years of age with knee osteoarthritis (OA) who engage in regular Tai Chi exercise improve physical function and experience less pain.” – Science Daily

 

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. Knee osteoarthritis effects 5% of adults over 25 years of age and 12% of those over 65. 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 and physical therapy appear to be helpful in the treatment of knee osteoarthritis. This suggests that alternative and complementary practices that involve gentle knee movements may be useful for treatment.

 

Mindfulness practices such as Tai Chi and Qigong and yoga have been shown to reduce the physical symptoms of knee osteoarthritis. Tai Chi practice, has been shown to be a safe and effective treatment for a wide variety of physical and psychological conditions, including arthritis. Much of the research involves controlled laboratory studies. It needs to be demonstrated that Tai Chi practice is an effective treatment for knee osteoarthritis of the community-dwelling elderly.

 

In today’s Research News article “Impacts of tai chi exercise on functional fitness in community-dwelling older adults with mild degenerative knee osteoarthritis: a randomized controlled clinical trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8325845/ ) Chen and colleagues recruited a sample of community-dwelling otherwise healthy elderly (age >65 years) individuals diagnosed with knee osteoarthritis. They were randomly assigned them to a 60 minutes twice a week for 12 week program of either health education or Sun style Tai Chi practice. They were measured before and after the 12-week practice period for functional fitness including the 30-s chair stand, 30-s arm curl, 2-min step, chair sit-and-reach, back-scratch flexibility, single-leg stand, functional reach, 8-foot up-and-go, and 10-m walk tests.

 

They found that in comparison to baseline and the health education group, the group that practiced Tai Chi  had significant improvements in the 30-s chair stand, 30-s arm curl, 2-min step, chair sit-and-reach, single-leg stand, functional reach, and 8-foot up-and-go. Hence, Tai Chi practice increases functional fitness in the community-dwelling elderly with knee osteoarthritis. This should translate in improved movement with less pain and increased quality of life in these community-dwelling elderly individuals.

 

So, improve functional fitness in the elderly with knee osteoarthritis with Tai Chi.

 

“research shows an ancient form of exercise called Tai Chi might offer hope to combat arthritis pain in seniors.” – Julie Podewitz

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are available on Twitter @MindfulResearch

 

Study Summary

 

Chen, P. Y., Song, C. Y., Yen, H. Y., Lin, P. C., Chen, S. R., Lu, L. H., Tien, C. L., Wang, X. M., & Lin, C. H. (2021). Impacts of tai chi exercise on functional fitness in community-dwelling older adults with mild degenerative knee osteoarthritis: a randomized controlled clinical trial. BMC geriatrics, 21(1), 449. https://doi.org/10.1186/s12877-021-02390-9

 

Abstract

Background

Degenerative osteoarthritis (OA) often leads to pain and stiffness of the affected joints, which may affect the physical performance and decrease the quality of life of people with degenerative knee OA. Compared to traditional exercise, tai chi is a safe exercise with slow movements which can facilitate physical functioning and psychological well being, and might be suitable for improving the physical activities of older adults with knee OA. Therefore, this study investigated the impacts of tai chi exercise on the functional fitness of community-dwelling older adults with degenerative knee OA.

Methods

Sixty-eight community-dwelling older adults with knee OA were recruited from the local community to participate in this randomized controlled clinical trial. All subjects were randomly assigned to either an TCE group that practiced tai chi exercise (TCE) (n = 36) or a control group (CON) (n = 32) that received regular health education programs twice per week for 12 weeks. Outcome measurements were determined using functional fitness tests before and after the intervention, including a 30-s chair stand (number of repeats), 30-s arm-curl (number of repeats), 2-min step (number of steps), chair sit-and-reach (reaching distance, cm), back-scratch flexibility (distance between hands, cm), single-leg stand (time, s), functional reach (reaching distance, cm), 8-foot up-and-go (time, s), and 10-m walk tests (time, s). Pre-post comparisons of functional fitness were analyzed using the ANCOVA test with SPSS software version 18.0.

Results

Results revealed that participants’ functional fitness in the TCE group had significantly higher adjusted mean post-tests scores than that in the CON group after the intervention, including the 8-foot up-and-go (s) (mean difference [MD]=-2.92 [-3.93, -1.91], p = 2.39*10− 7), 30-s arm curl (MD = 4.75 (2.76, 6.73), p = 1.11*10− 5), 2-min step (MD = 36.94 [23.53, 50.36], p = 7.08*10− 7), 30-s chair stand (MD = 4.66 [2.97, 6.36], p = 6.96*10− 7), functional-reach (MD = 5.86 [3.52, 8.20], p = 4.72*10− 6), single-leg stand with eyes closed (MD = 3.44 [1.92, 4.97], p = 2.74*10− 5), chair sit-and-reach (MD = 3.93 [1.72, 6.15], p = 0.001), and single-leg stand with eyes opened (MD = 17.07 [6.29, 27.85], p = 0.002), with large effect sizes (η²=0.14 ~ 0.34).

Conclusions

Community-dwelling older adults with knee OA in the TCE group had better functional fitness performances after the 12-week tai chi intervention than those receiving only health education.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8325845/