Tai Chi and Diabetes

Ancient Art, Modern Health

I live in Boston and have always been fascinated watching people perform tai chi in the Public Garden. What I didn't know is that there are a growing number of studies that suggest tai chi and diabetes health, and your health in general, can benefit from this eastern exercise routine. The research claims that performing the exercise can help control and lower blood glucose, as well as, help people who develop diabetes complications. Let's take a closer look at what tai chi is and what some of the studies say.

What is Tai Chi?

Originally developed around the 1600's, the discipline is both a combative martial art and a slow series of movement meant to advance health, increase mental clarity and reduce stress. Most westerners are familiar with the slow moving form and this form is where most modern research studies have focused. When performing tai chi, participants focus on each distinct movement and their breathing. This focus allows a person to entering a meditative like state which calms the mind, while providing physical fitness benefits.

Why Tai Chi is Good For Your Health

Tai chi is an exercise that stresses balance, strength and flexibility. These benefits have a number of proven advantages. Studies show that the exercise is good for cardio-respiratory function, microcirculation and mental health. The balance, strength and flexibility benefits also help stroke and heart attack victims tremendously. Obviously everyone, especially older adults, can generally benefit from these advantages as well. In other words, you don't have to wait to have a stroke before practicing tai chi! Tai chi burns as many calories as surfing, walking briskly, competitive volleyball and almost as much as downhill skiing.

Why Tai Chi and Diabetes Health are Getting Attention

Eastern health practices have traditionally received little attention or merit from western health practitioners. During the last 10-20 years, this bias has begun to change and more studies have been done. Two recent studies looked at tai chi and diabetes treatment to determine if the exercise could be used as an effective treatment. Most of the research, including these two studies, has been conducted by eastern scientists, typically from China and Taiwan, using primarily western scientific techniques.

The first study was done in Taiwan and was published in the British Journal of Sports Medicine. The researched used thirty type 2 diabetics and thirty non-diabetic patients. The participants performed tai chi exercises for 12 weeks. The scientists found that the diabetic patients experienced a significant reduction in A1c levels and increased their immune system functioning.

The second study, conducted in China, was published in Medicine and Sport Science. This 2008 study was smaller, only twelve type 2 diabetes participants, and was performed over 8 weeks. Nonetheless, after only 8 weeks, blood glucose levels decreased. Further, insulin receptivity increased, meaning insulin resistance was decreased. These results are pretty remarkable linking tai chi and diabetes health.

As always, scientists are quick to warn that large scale studies have not been conducted, so any health benefits cannot be concluded beyond a "shadow of a doubt" (my own technical term). Nonetheless, the growing body of research results strongly suggests that the benefits of tai chi are not just run of the mill.

Documented benefits include increased blood glucose control, flexibility, balance, insulin receptivity, stress reduction, and cardiovascular function just to name a few. Besides Yoga, very few forms of exercise have nearly as much scientific proof touting their benefits. One added bonus is that tai chi can also be done almost anywhere, including your local park!

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