Tai Chi
by Women’s Brain Health Initiative:
Boost Your Brain and Your Body.
It is well-established that your brain changes as you progress through various stages of development. Previously, it was believed that the early years (i.e., birth to five years old) were the most critical period to stimulate brain growth.
While it remains true that your brain is approximately 90% of its adult size by the age of five, research over the last two decades has provided solid evidence that brain function and connections can be strengthened well into older adulthood through engaging in Tai Chi and other forms of physical activity.
CONTINUED BRAIN GROWTH IN THE LATTER YEARS IS IMPORTANT AS IT MAY PREVENT OR DELAY THE ONSET OF DEMENTIA.
Numerous studies have established that physical activity boosts brain health and is particularly beneficial for enhancing cognitive function (i.e., thinking skills) and protecting memory. Moreover, physical activity indirectly assists with cognitive function by improving sleep, enhancing mood, and mitigating the effects of stress and anxiety.
Different forms of exercise appear to have different benefits. For instance, aerobic exercise, that is, steady movement that increases blood flow and makes you sweat (e.g., walking and cycling), has been shown to increase the size of the brain’s hippocampus, which is associated with memory and learning.
Strength training (e.g., lifting weights) appears to maintain specific areas of the hippocampus and reduce the rate of degeneration. Tai Chi, a low-intensity physical activity or movement meditation, has been linked to benefits across several areas of the brain, including structural and functional changes beyond what is observed in other forms of exercise.
WHAT IS TAI CHI?
Tai Chi (pronounced “thai-chee”) is an internal martial art that synchronizes the body and mind through slow and controlled movements. Also known as “shadowboxing,” Tai Chi is characterized by constant low-intensity movements, circular motions, and posture transitions.
It is believed that Tai Chi was developed as a form of self-defence integrated with Yin and Yang philosophies and traditional Chinese medicine. At its essence, Yin and Yang philosophies explain that opposites are complementary. Yin and Yang are symbolized by a black and white swirl, seamlessly fitting together within a circle. In practice, Yin and Yang philosophies translate to the need to have a calm mind to channel explosive strength and power within the body, or balanced stillness to anticipate an opponent’s intentions.
Movements are performed slowly when practicing Tai Chi, so that minor adjustments can be made to technique and form, and muscles may be continuously engaged throughout the full range of motion.
THESE MINDFUL MOVEMENTS ENHANCE MUSCLE MEMORY, A NEUROLOGICAL PROCESS THAT CONTROLS HOW THE BODY MOVES IN A COORDINATED FASHION WITHOUT CONSCIOUS EFFORT.
In this way, muscle memory may be thought of as instinctive or reflexive movements. Once you can move by instinct or habit, elements like power and speed can be added with less effort.
BENEFITS OF TAI CHI
Practicing Tai Chi involves cognitive components like focus and planning, meditative breathing, mindful movements, and social stimulation (as it is often practiced in groups). A key advantage of adopting Tai Chi for brain stimulation is that it is accessible to people of varying physical abilities and mobility challenges, and it is unlikely to lead to physical injury.
For example, older adults with limited experience in physical activities or pre-existing joint concerns may be safely introduced to Tai Chi. With its focus on balance and muscle activation, Tai Chi can even help to reduce the risk of falling among older adults.
Slow and controlled movements can also alleviate stiff and sore joints that tend to creep in as we get older by lubricating and nourishing the joints with synovial fluid and preventing muscle atrophy (degeneration).
Another realm of benefits relates to meditation and mindfulness, both of which are inherent in the practice of Tai Chi.
This graceful exercise involves deep breathing and slow, focussed movements (often in a predetermined sequence) so that practicing individuals may flow from one posture to another without pause.
BOTH MEDITATION AND MINDFULNESS ARE KNOWN TO ALLEVIATE ANXIETY AND DEPRESSION, AS WELL AS SUPPORT EMOTIONAL REGULATION SO THAT INDIVIDUALS HAVE FEWER NEGATIVE REACTIONS TO STRESSFUL OR CHANGING CIRCUMSTANCES.
Dr. Norman A.S. Farb, an Associate Professor at the University of Toronto, studies the ways that mindfulness meditation can foster resilience against stress. “There aren't many high quality, longitudinal studies on meditation and aging. Yet we know that compared to non-meditators, long-term meditators show less brain atrophy, the slow degradation of the brain that we all experience as we get older,” noted Dr. Farb.
“The strongest evidence, however, isn't about brain structure – it is that meditation helps us to accept the inevitable changes of aging more gracefully. Being able to flexibly adapt to reality allows for clearer thinking and frees us up to enjoy life in the face of changing roles and abilities.”
TAI CHI & THE BRAIN
An ever-increasing body of evidence has identified the various ways that Tai Chi boosts brain health. Chunlin Yue and colleagues compared cognitive performance (assessed by the Montreal Cognitive Assessment) and brain structure and brain function (both assessed by magnetic resonance imaging) among healthy older adults who regularly practiced Tai Chi and those who regularly engaged in brisk walking for exercise.
The results of this 2020 study were published in Frontiers in Aging Neuroscience and showed better episodic memory (recollection of events and experiences) and gray matter density in the Tai Chi group when compared to the walking group.
BECAUSE TAI CHI IS AN EXERCISE THAT REQUIRES PHYSICAL MOVEMENT WITH COGNITIVE COMPONENTS, IT MAY HELP TO REMODEL THE HIPPOCAMPUS PORTION OF THE BRAIN, WHICH IS ASSOCIATED WITH MEMORY.
In contrast, because walking is a physical movement without specific cognitive demands, it may not stimulate such remodelling.
While findings related to brain benefits of Tai Chi for healthy individuals are encouraging, there is also a growing body of research worldwide showing that Tai Chi may improve cognitive functions for individuals in the early stages of dementia.
A 2019 systematic review published in Clinical Interventions in Aging summarized evidence from nine different studies. Overall, the research showed that Tai Chi had positive effects on global cognitive functions and, in particular, visuospatial skills (e.g., building a model with blocks), self-perceptions of memory (e.g., fewer complaints of memory loss), and two specific aspects of memory: semantic memory (e.g., long-term recall of concepts and facts) and verbal learning (e.g., short-term recall of words).
Duration and frequency of practicing Tai Chi varied across the nine studies. In some studies, positive results were seen after just two months of practicing Tai Chi twice a week. Overall, however, there were some mixed results where no differences were observed between the control and Tai Chi groups, though there were no instances where the Tai Chi group fared poorer than the control group.
Karine Hui-Leng Lim and colleagues noted that cognitive improvements were more likely in interventions that were six months or more in duration, and benefits could be maintained up to nine months post-intervention.
YOUR BRAIN BENEFITS THE MOST FROM LONG-TERM, REGULAR PRACTICE OF TAI CHI, BUT YOU WILL STILL SEE POSITIVE EFFECTS EVEN IF YOU MISS SESSIONS OCCASIONALLY.
A 2019 study conducted by Hui Xie and colleagues published in Scientific Reports suggests that there may be specific physiological mechanisms in the brain that are activated through regular practice of Tai Chi. Brain imaging data of experienced Tai Chi practitioners and inexperienced control group adults was gathered at rest and during Tai Chi movements using functional near-infrared spectroscopy (fNIRS).
The control group took part in Tai Chi classes for one week to learn the basic movements used during data collection. The researchers examined blood oxygen concentration in the brain and coordination of brain function during rest and movement.
An interesting finding was that the experienced Tai Chi group maintained deeper and more stable oxygen supply to the brain during rest and movement when compared to the control group. Imaging also showed that there was better synergy (coordination) in brain activity across the left and right sides of the brain and anterior-posterior ends (front and back) within the Tai Chi group.
When taken together, research suggests that regular practice of Tai Chi may be beneficial to cognition and delay dementia by providing steady oxygen supply to the brain and enhancing the coordination of neurological processes.
Overall, there is compelling evidence that regular practice of Tai Chi can lead to the wide range of benefits associated with other forms of physical activity, as well as boost brain function, coordination, growth, and mindset.
With accessible movements for a range of physical abilities, and classes offered in many community centres, libraries, and even healthcare facilities, Tai Chi is well worth trying, even if it is just for a few months.