Tai Chi Extolled for Balance

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Balance Exercises to Improve Your Strength -Read the whole article in The New York Times
Aug. 12, 2022, 10:53 a.m. ET

Can You Pass the 10-Second Balance Test?

This simple, often neglected skill can pay huge dividends later in life.
Sarah Karlan for The New York Times

Len Kaplan began having difficulty walking in a straight line when he was in his 50s. Scoliosis combined with compressed discs in his back were causing his balance to deteriorate.

“Physical therapy, regular exercises, just wasn’t getting the job done. I needed something different,” Len, now 80, said.

Around that time Len and his wife, Ginny, took a cruise with twice-daily Tai Chi classes. Ginny, 77, said they loved Tai Chi — which consists of slow, controlled movements and deep breathing — so much they found a class in nearby Yorba Linda, Calif., when they returned home. The habit stuck.

Len and Ginny have now been taking Tai Chi and balance classes regularly for more than 15 years. Len is able to easily walk in a straight line and his balance has improved. Last September while visiting Greece, Len and Ginny decided to hike the nearly 100 steps to the top of the Acropolis. Up they went, over slippery, uneven steps with no hand rails. They made it to the top and were rewarded with ancient ruins and sweeping views of Athens below.

“At my age I know people who would go, ‘Oh no, I’ll stand at the bottom in the parking lot and take pictures, thank you,’” Ginny said, “but how fun is that?”

Balance training is an important but often-neglected skill, one that impacts both our longevity and our quality of life, beginning around age 40. A study in June by a Brazilian team found that 20 percent of the 1,700 older adults tested couldn’t balance on one leg for 10 seconds or more. And that inability to balance was associated with a twofold risk of death from any cause within 10 years.

If you have tried out the one-legged test (with a wall or chair nearby for safety) and didn’t pass, don’t panic. It’s never too late to start working on balance training, even if you can pass the 10 second test, especially if you’re over age 50. This doesn’t have to mean handstands and acrobatics. In fact, you can start at home without any equipment.
What the 10-Second Test Can (and Can’t) Tell Us

Falls are the second leading cause of unintentional injury deaths worldwide, yet doctors don’t have an easy way to check balance, like they do blood pressure or pulse. In this test, which can be done in less than a minute, the patient gets three attempts to do a 10-second one-legged stand on either leg.

“The idea here was just to come up with a really simple test that might be an indication of a person’s ability to balance,” said Dr. Jonathan Myers, a professor at Stanford University, researcher at the Palo Alto VA Health Care System and an author of the balance study. He said the inability to perform this task was powerfully predictive of mortality. In the study, one in five people could not manage it.

“With age, strength and balance tend to decrease and that can result in frailty. Frailty is a really big thing now that the population is aging,” Dr. Myers said.

Balance problems can be caused by a variety of factors, many of them age-related, said Dr. Lewis Lipsitz, a professor of medicine at Harvard University and the director of the Marcus Institute for Aging Research at Hebrew SeniorLife.

When your vision is affected by cataracts, or the nerve signals from your feet to your brain slow down, this makes it more difficult to balance. While it’s impossible to prevent all types of age-related decline, you can counteract the impact on your balance through specialized training and building strength.

“There’s a downward spiral of the people who don’t go out, who don’t walk, who don’t exercise, who don’t do balance training, and they become weaker and weaker. And muscle weakness is another important risk factor for falls,” he said.

Researchers have previously connected balance and strength with mortality, finding that the ability to rise from the floor to a standing position, balance on one leg for 30 seconds with one eye closed and even walk at a brisk pace are all tied to longevity.

But no test is perfect. Dan Layne, who runs the Center for Balance, where Len and Ginny study Tai Chi, said the Brazilian paper caused a stir in his classes, which include balance and fall prevention. Many of his students, whose ages range from 30 to 105, tried it and failed. They approached him, worried.

“I’ve got a lot of people that can’t balance for 10 seconds, but their balance control is fine. They’re not falling and they’re living long lives,” Mr. Layne said. Even if your vision is impaired, or your coordination is affected by arthritis, you can improve your balance — at any age.

“The body is very adaptive. And if one pathway doesn’t work to maintain your balance, by training other pathways in the body and the brain you can overcome some disabilities,” Dr. Lipsitz said.
Balance-Enhancing Activities

Balance training goes hand-in-hand with strength training. The stronger the muscles in your legs, glutes, feet and core, the better your balance. You can improve your balance by taking Tai Chi or yoga classes, but weight training, dancing, rock climbing or aerobics classes are also excellent ways to work on your balance skills.

“Really any type of exercise seems to help with balance and fall risk,” said Dr. Avril Mansfield, a senior scientist at KITE-Toronto Rehabilitation Institute, who specializes in movement science.

But some forms of exercise are better than others. If your only movement is walking on a smooth surface, with no side-to-side movement, it’s not going to significantly improve your balance, said Dr. Rachael Seidler, a professor in the Department of Applied Physiology and Kinesiology at the University of Florida.

If you really want to improve your balance, Dr. Seidler said, you’ll get the most benefit focusing on several specific exercises.
Training Your Balance at Home

So how do you get started? Fortunately, most balance training doesn’t have to require any special equipment, and you can start at home. As with any new exercise program, be sure to talk to your physician first, and have a chair nearby to grab onto if you feel unsteady.

Try these five balance exercises two to three times a week, gradually increasing the difficulty as you feel comfortable and start to improve your strength.
Sarah Karlan for The New York Times

Stand behind a chair, holding on with both hands. Lift one leg off the ground, bending the lifted knee toward your chest and stand on one leg for five seconds. Repeat five times, then do the same with your other leg. Too easy? Hold onto the chair with one hand, release both hands or try closing your eyes.
Body-weight squats
Sarah Karlan for The New York Times

Stand with feet hip distance apart, toes forward. Bend your knees and lower yourself until your thighs are parallel to the floor, keeping your weight in your heels. Extend your arms in front of you if you need help with balance, or squat lower if it’s too easy. Repeat 10 times. Hold a dumbbell to add to the difficulty.
Bird dog
Sarah Karlan for The New York Times

Start on your hands and knees, back flat. Lift one leg straight behind you and lift the opposite arm straight in front, so you are balancing on one knee and one hand. Hold for five to 10 seconds, then repeat on the other side.
Sarah Karlan for The New York Times

Stand behind a chair, holding on with both hands. Lift one leg to the side, trying to keep your body as still as possible. Repeat with the other leg, five times per side. Increase the intensity by holding the leg up longer or letting go of the chair
Tandem stance
Sarah Karlan for The New York Times

Stand up straight and put one foot directly in front of the other, with your heel touching your toe. Keep equal weight on both feet, knees slightly bent. Hold for 30 seconds, then switch feet, repeating three times. Close your eyes to make it more difficult.

Hilary Achauer is a freelance writer focused on fitness, health, wellness, and parenting.

 

Read the complete article here.

 https://www.nytimes.com/2022/08/12/well/move/balance-exercises.html

Book Review: In the Presence of Cheng Man-Ch'ing

 

In the Presence of Cheng Man-Ch'ing: 
My Life and Lessons with the Master of Five Excellences
by William C. Phillips
Hardcover, 236 pages
Floating World Press, 2020, $24.95
ISBN: 978-0648283126

 Professor Cheng Man-ch'ing (Zheng Manqing, 1902–1975) was a noted painter, writer, herbal doctor, and taijiquan teacher. His last decade was spent in New York City. This brought him into contact with numerous young American martial artists, such as Bill Phillips, the author of this delightful memoir. Phillips, now the head of Patience T'ai Chi, describes the setting of the mid-to-late 1960s, during which numbers of skilled karate, judo, aikido, and taekwondo practitioners, after hearing about Cheng, came to study with him. Even skeptics left impressed.

In this book, we sit at Philips' side listening to Cheng's spontaneous insights about taiji. We hear the formal lectures on Laozi, Confucianism, health, morals, and art. We witness the public and the private encounters, the snapshots of Chinatown of fifty years ago. While much of the book is about Cheng Man-ch'ing and the ideas he imparted, it is told through Phillips' own life course: growing as a martial artist, seeking out a master teacher, maturing and attaining insight with age, and, following Cheng's model of sharing knowledge, becoming a teacher.

Phillips' book joins the ranks of memoirs written by direct students of Professor Cheng Man-ch'ing; in particular Wolfe Lowenthal and Robert W. Smith. All of these paint a picture of a skillful practitioner, revered by many, yet very human.

Bill Phillips does not spare himself in this look back. One year, he willingly took on the task of driving Cheng and his assistants to class, even though it was far out of his way. On one trip to the studio, Cheng and assistant conversed in Chinese, and Phillips heard his name and the word "kung fu" (gongfu) mentioned.

Naturally, I got excited. Was he preparing to tell me a secret of kungfu? Was that to be my reward for driving him? Did I know something about kung fu that he was praising? So I quickly and impolitely interrupted and asked. I was told that [Professor Cheng] had said that I should use more discipline in my driving. What about the words kung fu that I had heard, I eagerly wondered out loud. The answer was: it means discipline, as when American martial artists say, "He studies the art," and we know they are referring to a martial art, when Chinese refer to "discipline," they are referring sometimes to a specific discipline—martial art. However, in this case Professor was not. He was referring to the lack of self-discipline in my driving. I was hitting far too many potholes as I drove. My chest fell, my ego deflated.... It was the first time, but not the last time that I embarrassed myself in front of the Professor.

Those who studied with Cheng often point out that Cheng did not keep secrets. Phillips explains,

I think that many of those people [who doubted Cheng] were too stiff and strong to get a lot of what he was trying to explain. Of course, those who could not seem to get it with their first effort, rather than redouble their effort, chose to think there must be a secret he was not sharing.

Taiji people from all styles will enjoy this view of one of the leading taiji figures of the late twentieth century. Those of Cheng's direct lineage will gain more insight into his teachings and the great impact he had on a wide variety of students.

Great River T'ai Chi Celebrates 40 Years!

Great River T’ai Chi Celebrates Forty Years

T’ai chi, the multifaceted Chinese exercise, has become quite mainstream in the forty years since Great River T’ai Chi began offering classes in Minneapolis. Great River T’ai Chi has offered classes at all levels in the Twin Cities since 1979, sharing it with thousands of students.

To celebrate their 40th anniversary, Great River T’ai Chi is holding a free Open House, Sunday, September 8, from 6:00–8:00 p.m. at St. Luke's Episcopal Church, 4557 Colfax Ave South, in Minneapolis, near Lake Harriet. The evening will feature a performance of traditional Chinese guzheng music by Jarrelle Barton, a recipient of the Minnesota Emerging Composer Award and an Anderson Center residency. This will be followed by t’ai chi demonstrations, refreshments, and movies.

Study after study has shown T'ai Chi's health benefits for balance, walking, posture, and relaxation. “T’ai chi is the perfect antidote for modern life. It’s an intriguing practice that is part wellness exercise, part mindfulness, and part martial art,” explained founder and director Barbara Davis. “We like to focus on how to use its principles of relaxation and alignment in daily life.”

“T’ai chi has taken us around the world,” Davis explained. Both teachers studied with a master in Taiwan, as well as in Colorado and New York City with followers of the famous artist and t’ai chi master Cheng Man-ch’ing (1902–1975). Davis went on to study Chinese language and history, authoring two books on t’ai chi ch’uan (also known as taijiquan) and editing the quarterly Taijiquan Journal.

Davis and her associate Cheryl Powers have also taught at the University of Minnesota, Macalester College, Minnesota State University in Mankato, the Minnesota College of Acupuncture and Oriental Medicine (now part of Northwestern Health Sciences University), Tasks Unlimited, Minneapolis College of Art and Design, Honeywell, Target, Minnesota Nursing Association, and YWCAs of Duluth, Minneapolis, and Mankato.

For more information, visit http://www.greatrivertaichi.wordpress.com