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Liu Qiang (not his real name), a 57-year-old retired history teacher, was diagnosed with high blood pressure, high blood sugar and high blood lipids — commonly known as the "three highs" — during a routine physical examination.
Faced with such a health alarm, he followed the doctor's advice and began to practice Tai Chi every day.
Tai Chi, an ancient Chinese martial art, is not only a physical exercise, but also a spiritual cultivation. In this way, Liu Qiang hopes to improve his health.
Daily practice and variations of Tai Chi
Every morning, whether it is rain or shine, Liu Qiang will appear in the park of the community on time. Dressed in simple sportswear and stepping on a pair of soft cloth shoes, he began his tai chi practice.
The movements of Tai Chi are slow and round, and each movement needs to be precise, which not only tests his physical coordination, but also adjusts his breathing and spirit.
As the practice deepened, Liu Qiang felt that his body had undergone obvious changes. He found that he no longer felt as tired as he used to, and the quality of his sleep improved considerably.
What's more, through the practice of tai chi, he learned how to control his breathing and how to make his state of mind more peaceful. These changes are not only reflected in the body, but also in the psychological gain.
Scientific research and health benefits
Tai Chi has been shown to help improve chronic diseases such as high blood pressure, high blood sugar, and high blood lipids. This slow and rhythmic exercise can enhance cardiovascular function, improve blood circulation, and also help lower blood sugar and regulate blood lipids.
People who practiced Tai Chi consistently experienced a significant decrease in their blood pressure and blood sugar levels, as well as an improvement in their overall health.
The practice of Tai Chi also strengthens muscles and bones, which is also beneficial in preventing common diseases of old age, such as osteoporosis. For middle-aged and elderly people like Liu Qiang, Tai Chi is not only a sport, but also an attitude towards life.
The effect of Tai Chi on the rhythm of life
Liu Qiang told us that since practicing Tai Chi, the rhythm of his life has also changed. What used to be a busy life is now much more relaxed.
He has learned to enjoy every detail of his daily life, whether it's a meal, a walk, or a chat with friends. This change has not only improved his quality of life, but also made him more positive.
The practice of Tai Chi has significantly reduced Liu Qiang's stress. He found that through this gentle way of exercise, he can effectively release the stress in life and work.
This is not only because of the relaxing effect of Tai Chi itself, but also because it teaches people how to remain calm and self-regulate in the face of pressure.
Liu's example is not unique. Many people have not only improved their physical health by practicing tai chi, but have also found an effective way to reduce stress and improve their quality of life. This change from the inside out is a unique gift that Tai Chi brings to people.
A study of the association between tai chi and chronic diseases
As a gentle physical activity, Tai Chi has been shown to have a positive effect on chronic diseases such as the "three highs" (hypertension, hyperlipidemia, and hyperglycemia) that have been confirmed by several studies.
Regular practice of Tai Chi can be effective in lowering blood pressure, which is similar to light to moderate aerobic exercise. By regulating the autonomic nervous system, Tai Chi helps to achieve a stable heart rate, thereby reducing the burden on the heart and gradually lowering the blood pressure level of hypertensive patients.
Tai Chi has also shown significant advantages in regulating blood lipids. By increasing levels of HDL (good cholesterol) and decreasing LDL (bad cholesterol) and total cholesterol levels, Tai Chi helps prevent the occurrence of atherosclerosis and other cardiovascular diseases.
For diabetic patients, tai chi has a positive effect on blood sugar control by improving insulin sensitivity and promoting glucose utilization.
Participants who practiced Tai Chi consistently had significantly better glycemic control than those who did not perform such exercises.
Mental health boosts
Tai Chi not only promotes health on a physical level, but its positive impact on mental health cannot be overlooked. Practitioners of tai chi often go through a process from tension to relaxation, a shift that helps relieve stress and anxiety.
In several mental health studies, people who participated in Tai Chi showed significant positive effects in terms of reduced depressive symptoms, increased emotional stability, and increased life satisfaction.
By regulating mood, tai chi also improves the ability to cope with the stresses of everyday life. This increased self-regulation not only makes individuals more comfortable in the face of challenges, but also helps to improve their ability to deal with complex situations.
The specific practice method of Tai Chi and its scientific basis
The practice of Tai Chi consists of a series of slow, coherent movements, each imbued with connotation and philosophy. For optimal health results, practitioners should pay attention to the accuracy of movements and the coordination of breathing.
Typical tai chi movements, such as "Tail Lifting" and "Single Whip", not only train the body's flexibility and strength, but also help to improve the body's coordination and balance.
The slow movements and deep breathing in Tai Chi help to promote blood circulation and improve the flow of qi and blood, thereby enhancing the body's immunity and resilience.
The practice of Tai Chi can also activate the central nervous system and improve the ability of nerves to regulate, which is of great significance for the prevention of neurological diseases.
Finally, do you have any experiences and opinions that you would like to share?