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Kos Diabetes Group: Diabetes and Tai Chi [1]

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Date: 2023-05-26

Tai Chi is a centuries old practice that combines slow, gentle, deliberate body movements with deep breathing, mental focus, and relaxation. This ancient form of exercise began as a martial art over 700 years ago. There are many styles and forms of Tai Chi, including Chen, Yang, Wu, and Sun. While there are difference between the styles, they are all based on the following essential principles:

Mind integrated with the body

Control of movements and breathing

Generating internal energy

Mindfulness

Song (loosening)

Jing (serenity)

Unlike faster-paced forms of exercise, Tai Chi combines breathing and relaxation techniques with slow, deliberate, low impact movements, which makes it a great choice for people who aren’t used to being active or who have difficulty with other types of exercise.

The movements are very slow, circular and fluid which makes it easier for people who have trouble moving quickly. It’s easy on the joints and muscles so it can be appropriate for persons of any age or fitness level. It also doesn’t require sweating or huffing and puffing that are associated with other exercises so is highly recommended for those who say they don’t like to exercise.

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Tai Chi can help you manage your glucose levels with regular practice. Plus, it helps with enhancing mindfulness which in turn, can help decrease mindless eating (and that helps with glucose control, too!).

Tai Chi has similar effects to other aerobic exercises when it comes to glucose control. It’s been found that Tai Chi improves aerobic capacity, which is what traditional exercises like walking or jogging improve. (I can attest to the fact that my glucose control is better on days when I take my Tai Chi class without the initial spike that comes with the more intensive workout of my karate class).

In addition to its potential effect on blood glucose levels, Tai Chi is associated with other benefits. It can be both invigorating and relaxing at the same time, as well as socially, intellectually, and physically challenging. It can help with focus and concentration.

Tai Chi’s ability to reduce stress is well documented. After learning the slow movements of the form, people become so familiar with them that they can do the movements without thinking which helps clear the mind; almost becoming meditative. The other reason it can reduce stress is because Tai Chi teaches people to listen to their bodies. It’s not only paying attention to how the body is moving but what parts of it are tense.

The required focus along with the slow movements, coordinated breathing, and incorporation of some of the Tai Chi principles turns off the cascade of stress hormones and can lead to a sense of calm energy. Stress can cause glucose levels to rise so effectively combating stress can help lower your glucose levels.

Improves cognition. A small study in 2018 showed a connection between the practice of Tai Chi and improvements in cognition for seniors with mild cognitive impairment. This is promising news for older adults looking to improve their memory and executive functioning skills.

Reduces risk and fear of falling. Maintaining good balance, flexibility, and coordination become more important the older you get. While most physical activities, especially weight-bearing exercise can help you maintain and even improve your mobility, activities such as Tai Chi also reduce the risk and fear of falling in older adults by improving balance and motor function.

Eases chronic pain. People with chronic pain from conditions like arthritis or fibromyalgia may experience a reduction in symptoms by following a regular practice of Tai Chi.

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Here are other reasons to consider trying Tai Chi:

You can do Tai Chi indoors or outdoors (near a stream, pond or ocean is nice so you can hear the water)

You can do it alone or with others

You don’t need special equipment or clothing

You can find classes in your community, and you can also find videos if you prefer to stay home (however, it’s recommended to first learn Tai Chi in person from an instructor)

If you decide to give Tai Chi a try:

Let the instructor know if you have any limitations, for example, back or knee problems.

Wear loose fitting clothing and nonslip shoes.

Drink water before, during, and after your practice

Check your glucose level before and after your session, and if you’re at risk of low blood sugar, keep a source of fast acting carbs with you, such as glucose tablets, glucose gel, or juice.

The goal is not to move as fast as you can; instead, the goal is to make your moves flow.

Be patient and give yourself time to learn.

You can practice Tai Chi every day if you want because unlike other types of exercise, you don’t need to “recover” from Tai Chi. But pay attention to how you are feeling — you shouldn’t feel any pain. Slow and steady is the goal. Take your time learning the moves.

If you want to join a Tai Chi class, check with your local fitness centers, YMCA, community centers, or senior centers. Many Kung Fu studios also have Tai Chi classes.

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[1] Url: https://www.dailykos.com/stories/2023/5/26/2171475/-Kos-Diabetes-Group-Diabetes-and-Tai-Chi

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