Heart disease is a leading cause of death in the western world. Exercise has been shown to reduce some risk factors of obesity, blood pressure, type 2 diabetes and even lipid levels. Tai Chi, a form of exercise, is an ancient Chinese mind body fitness practice based on keeping the body in harmony (yin and yang) by a form of low impact rhythmic dance-like movement focusing on breathing and balance. A literature review below discusses the positive impact Tai Chi makes on the heart and circulatory system.
Studies Evaluating Tai Chi and the Heart
Alonsa Dalusung-Angosta PhD reviewed different population samples via a literature study. Those practicing different forms of Tai Chi, including the long form consisting of 108 movements as well as the shorter form of 24 movements, were compared. Those practicing Tai Chi 3x a week for an hour showed improvements in triglicerides, cholesterol and HDL (the "good cholesterol") levels. In a study by Tsai et al 2003, the results were first observed between 3 and 4 months of practice.
Studies also looked at blood pressure (BP) and heart rate (HR) in Tai Chi students in 3-12 months of Tai Chi practiced at least twice weekly and up to 5 times a week for an hour at a time. All practice resulted in improvement.
Most recently, a Harvard study published in the Archives of Internal Medicine showed Tai Chi and heart healthy benefits. In this study, the group receiving educational information and ways to modify diet and lifestyle did not do as well as the group practicing Tai Chi for a 3 month period.
Suggestions for Further Study of Tai Chi Effects on Heart Health
Studies reviewed in this literature search included varied age groups and varying population sample sizes. The author noted, despite the positive results, larger samples might yield more accurate data. Although it was assumed all practitioners were eating a healthy diet, certainly more diet information would make the studies even more accurate. It was inferred that the type of Tai Chi might influence the outcome. The yang style (most commonly taught) didn’t affect BP and HR as much as it did affect cholesterol components. Interestingly, the studies didn’t describe whether males or females practiced. Gender might differentiate results. Diet was not described although it was assumed all groups were eating some form of healthy, albeit undescribed, diets.
While further study is needed on the affect of Tai Chi on the heart’s system these current results should encourage those interested in this type of exercise, Tai Chi classes, and life style changing exercise. The recommendation for change is within a 3 session a week program.
References
- Yeh, G. Archives of Internal Medicine, April 25, 2011; vol 171: pp 750-759
- Dalusung-Angosta, A. Journal of the American Academy of Nurse Practitioners,2011 23(7).
- World Health Organization Fact Sheet udated June 2011, accessed July 25 2011
- Tsai,J. Wang,W, et al. Journal of Alternative and Complementary Medicine, 2003,9
Amy Andersen - Amy Andersen, MSN, ARNP, family & pediatrics certified, practices yoga and explores the inter-relationships of mind body fitness and ...
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