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As we get older, improving or protecting our cognitive health is important. You already know that exercise is great for your body. But did you know that proper exercise is also very good for protecting your cognitive abilities?
A review in the Journal of Alzheimer’s Disease found numerous studies that show exercise is a way to protect our brains. Fortunately, exercise doesn’t have to be intense to bring the best possible results.1 Many easy exercises that are ideal for seniors, such as walking, stretching, and tai chi, are great options—especially for those who have mobility issues or other concerns that make it tough to engage in more strenuous exercise.
It’s important to remember that no matter what exercise you pursue, staying safe should be a top priority. You can help ensure you are exercising safely by stretching well before each exercise session, wearing the appropriate clothing (especially the right footwear) and wearing a personal button alarm at all times.
If you are exercising outside or at your local gym, choose a mobile medical alert device with GPS technology. This allows a 24/7 live monitoring center to locate you wherever you may roam.
What is Tai Chi?
Tai chi is a slow-moving form of martial arts that is highly recommended for senior health and wellness. According to the National Center for Complementary and Integrative Health, tai chi is “a practice that involves a series of slow gentle movements and physical postures, a meditative state of mind, and controlled breathing.”2
Originally an ancient martial arts form in China, over the years tai chi has become much more popular among those of all ages. It’s a gentle exercise that offers numerous benefits even for those with heart disease and a history of cardiovascular problems.
Among seniors and elderly adults, tai chi is more about good health, rehabilitation after injury, and keeping the muscles flexible. It’s also a great way to relieve stress and improve mental health. And studies have found that tai chi can slow cognitive decline and protect against dementia.
How Tai Chi Protects Your Brain
A current study published in the Annals of Internal Medicine looked at 300 adults with a median age in the mid-70s. They all reported concerns about their memories.3
The study began with a 10-minute test designed to gauge cognitive function. A normal score is between 26 and 30, while anything between 18 and 25 is considered mild impairment. Among the study participants, the average score on the assessment was 25 at the start of the project.
Some of the participants engaged in a form of tai chi, known as Tai Ji Quan, twice a week for about six months. Those who kept up with the tai chi improved their scores by 1.5 points, on average.
Why does this matter? Though that number might seem small, consider that a person with mild cognitive decline would be expected to lose 0.5 points each year on the test. This means that those who improved their scores by 1.5 points actually held off cognitive decline for an additional three years by engaging in tai chi on a regular basis.
While this modified form of tai chi offered great benefits and wasn’t too difficult for many seniors to do, the study also looked at more vigorous forms of tai chi that were specifically designed to protect cognitive health. Extra challenges in the Cognitively Enhanced Tai Ji Quan focused on brain games that the participants played while moving through the motions that make tai chi a great exercise. The researchers found that engaging the brain as well as the body resulted in scores that were about 3 points better than their original results.
When you consider that 0.5 points equaled a year of better cognitive health, the study participants who did more vigorous exercise bought themselves six more years of better mental prowess.
Why is Tai Chi is So Good for Senior Health?
While it’s easy to understand how aerobic workouts can protect the heart and brain by improving circulation and overall good health, the way tai chi works on the body and mind isn’t as well understood. Many scientists believe that the stress reduction that goes hand-in-hand with tai chi could be the key to preventing cognitive decline.
The meditative practice of tai chi, combined with better flexibility and blood flow that comes from the exercise, can ease stress and allow your brain to focus on other things. Concentration becomes easier as a senior gets into a routine of tai chi.
There are many other reasons why tai chi is good for seniors and elderly adults:
· It’s a very accessible exercise, one that can be done in the comfort of your own home. No equipment is required to do tai chi, which makes it affordable. Free tutorials are readily available on the internet to guide you through the basic tai chi exercises.
· Controlled breathing is a foundation of tai chi, one that can serve you well in other areas of life. Learning to control your breathing can lead to better focus and concentration, as well as help you move into a meditative state. It can also be great for improving lung capacity, which can help seniors who are facing respiratory problems or heart disease.
· Those who suffer from cancer might find that regular tai chi can ease sleep troubles, reduce depression, and improve their overall quality of life. When used with supportive medications and interventions, tai chi is proven to significantly reduce fatigue.
· Those who engage in tai chi might notice other advantages from their stress relief, including lower levels of anxiety and depression. Engaging in tai chi at least a few times a week has been shown to reduce the need for anti-depressants for some seniors.
· Tai chi can reduce pain for seniors, especially those who have arthritis, lower back pain, and even fibromyalgia. The gentle movements allow you to stretch muscles, strengthen bone, retain range of motion and flexibility, and make you stronger over time, all of which can help alleviate pain and discomfort.
· Some studies have found that tai chi, especially the more vigorous forms of the exercise, can help lower blood pressure and improve overall cardiovascular health. The relaxation from tai chi is also a good way to keep blood pressure in a normal range.
· Tai chi has been shown to lower blood glucose levels, both in the short and long term. This can reduce insulin resistance and allow the body to better use the insulin it produces, thus lowering blood sugar over time.
· Tai chi can be a social exercise that allows you to spend time with others who have the same goals. It’s relatively easy to find tai chi classes at your local gym or senior center, all of which can put you into contact with potential new friends and workout buddies. This can improve your overall quality of life.
· Numerous studies have found that tai chi can help improve balance, which in turn helps reduce the risk of falls for seniors. In general, studies have found that tai chi can reduce the odds of seniors falling by 20%. Given that even a single fall can be quite serious, doing anything possible to lower the odds of falling is a must for seniors.
And as you take steps to protect yourself from falls, don’t forget to wear a medical alert necklace or wristband while you engage in exercise to strengthen your body and improve your balance.
Getting Started with Tai Chi
Embarking on an exercise journey with tai chi is easy – no fancy equipment is needed. You don’t have to join a gym to get the advantages of this type of exercise. Look to online resources such as YouTube for video tutorials that show you what it’s all about and how to do the basic moves; once you have mastered that, look for a more challenging type of tai chi to try. For an even bigger benefit, work out with a friend. You will likely find in-person tai chi classes at your local YMCA, community center, or senior center.
Always remember to listen to your body. If your body says you’ve had enough, it’s time to rest. If you ever feel any pain or other concerns with tai chi or any other exercise, stop what you’re doing and consult your doctor.
As you engage in tai chi and look for other ways to improve your physical and mental health, let Alert1 medical alert systems (personal emergency button alarms) be your companion for safety and security. Choose from a range of senior alert systems to find the one that’s right for you. For instance, someone always on the go will want to choose mobile alert technology. Choosing fall detection can provide an extra layer of protection and peace of mind. At home or on the go, Alert1 will be there to help you with any sort of emergency.
