reducing falls

According to a piece in this weeks New Scientist – research in Australia is using a harness and booby trapped obstacle course to train older people as a falls prevention measure, the piece at  www.newscientist.com explains that results show a 50% reduction in vulnerability to falls. This is an important factor since the article states that “One-third of people over the age of 65 fall every year,”

The article goes on the suggest that “research is increasingly showing that exercises that challenge balance and involve lots of movement work best for preventing falls. These should ideally begin before older people have their first fall,”

This reminds me very much of the Tai Chi practice we do in our classes with balance and walking exercises and co-responds to findings by the World Health Organisation in their report which mentions the benefits of Tai Chi, Yoga and Dance in an active aging process. A theme further developed in this piece from the US National Library of Medicine National Institutes of Health.

Tai Chi has long been recognised as an exercise for life and beneficial into later years – especially if practice is begun before age related physical deterioration leads to vulnerability – for example around the age of 50.

 

Healthy exercise from Tai Chi and Alexander Technique

The following article was recently published by Kindred Spirit magazine:

Over my many years of studying and teaching Tai Chi I have recognised that much of individual movement stems from habit – we learn to walk at around 1 year old and then pay it little attention to it until some 60 or so years later when, having accumulated many random poor habits of posture and movement, we notice a certain lessening of physical ability and vulnerability of balance usually coupled with physical and emotional tensions.

Along my journey with Tai Chi I came across Alexander Technique which also refers to habits of body use and of the way each part of the body relates to the others. Indeed, I have heard it expressed that “Tai Chi is Alexander Technique with movement.” So it is not surprising that when I met Judy Hammond – an experienced teacher of Alexander Technique – there was a meeting of minds around a shared interest in understanding and teaching healthy ways of moving and healthy living – helping us to live more comfortably and more capably with reduced pain, facilitating the body’s natural healing processes. Helping us to deal with the stresses of daily living. Common approaches include: relax and move, light upright posture, movement from the centre, a connected relationship within the body, passive elastic movement, mindful attention, thoughtful consideration of movement, sensitivity and awareness of body and emotions.

Such a common understanding led quite soon to us teaching joint seminars and now joint weekend retreats. Drawing on my own Tai Chi background from Yang Style to Chen Style and Judy’s Moving Mindfully approach, we have developed a unique synthesis – a way of working with exercises inspired by the two disciplines.

Further drawing on dance, meditation, visualisation and martial arts experience with a good measure of humour, these Alternative Health Exercises are suitable for beginners and experienced people who will also recognise common themes from other areas such as Yoga and Pilates. Our aim has been to bring together a simple and fun way to develop easy movement as an investment in self.

It is our observation that developing a skill in movement leads to a healthier mind and body with enhanced proprioception that enhances static and dynamic balance. Exercises work to develop inner awareness around the centre line of the body, head floating up, lower body sinking down (heaven and earth), a lithe connectedness, good posture at all times whether seated, standing or in dynamic movement. Meditation and visualisation are used as aids to this awareness and relaxation.

In a world where we every day experience the spectrum of life from the fun and enjoyable to the aggressiveness of simple conflicts – as one of my teachers once said: “It is easy to be enlightened on the top of a mountain with no distractions – just come down here where life comes at you like a conveyor belt and then try it!” (Vince Morris). In such a world many people find the natural relaxed movement of Tai Chi to be very therapeutic – both calming and healing. For some the isolation of quiet meditative movement enhances this experience as in solitary practice or individual sessions with a teacher; for others the physical and emotional closeness of group work keeps them grounded in human contact.

Whatever suits each person the core of Tai Chi movement provides a centre – a structure on which to develop a very special way of being – with at its heart a dedication to resilience, strength and understanding of change leading to a stronger body, mind and spirit. Big claims – but ones which many have found fulfilled.

In seeing Tai Chi as therapy, leading to personal development in its widest sense, we should be wary of thinking this might be an “airy fairy” program. On the contrary, it is – or at least can be – a very practical down to earth skill set derived from much practice and hard work with its full measure of fun and challenge. Tai Chi viewed in this way can be understood as a very personal investment in oneself – an investment in future old age and learning to look after yourself – physically, mentally and emotionally. Whatever you are looking for the Tai Chi is the same, it is just a question of how far and how wide any one person wishes to take it.

Learning about ourselves and others, we learn to survive and to survive well into long and happy lives by developing our spiritual and emotional growth path. Tai Chi is fundamentally linked to the world views of Taoism and Zen Buddhist meditation and so is a very practical and pragmatic approach with connections to modern day psychology/psychotherapy as well as neurophysiology. As one student explained: “I’d suffered with sciatica for over 10 years and working at a desk bent over a computer screen really didn’t help. I had to have expensive back manipulation and decompression once a month, just to reduce the pain enough for me to function. Tai Chi was suggested to me as something that may help, so I thought “give it a try, what’s the worst that could happen”. By the end of the first month my back pain diminished, and I’ve never needed any treatment since starting. It worked for me, but I didn’t stop then because I thought, “what else can this do for me?” I look at Tai Chi as an insurance policy for health and wellbeing as I get older. Don’t believe for one moment that “you can’t teach an old dog new tricks”, or course you can, as an old dog myself I can vouch for that. I’ve been learning Tai Chi for over 4 years and every lesson opens a new door to understanding how I function now, and gives me the tools to become better.

The classes are structured but with no pressure on you and you learn at your own speed. Every teacher I’ve met, including my fellow students, who I also learn from, have been friendly and supportive. People at the classes are not judgemental on how well you perform, because we are all still learning. Every lesson has left me feeling good and given me something to think about for the next week.”

My colleague Judy Hammond explains a similar viewpoint: “As a result of decades of dance, movement and Pilates studies plus the Alexander training, I began to acquire a more immediate understanding of and “feel” for the movement qualities embodied in the great classical techniques of yoga and tai chi as well as other movement and dance forms. Tentatively at first I began to experiment with new teaching methods in an attempt to convey the essence of the appropriate movement quality, employing a multidisciplinary approach, gentle partner work and vivid imagery. Many students visibly and rapidly integrated a broader range of movement qualities plus increased awareness and confidence in moving, and many reported ongoing benefits in everyday life.

It’s my heartfelt belief that the opportunity to move mindfully and be conscious of our alignment and breathing patterns is one of the key resources needed to flourish and feel positive and sometimes joyful, even in the face of difficult circumstances.”

A long term student of Alexander Technique explains: “When at 30 years old I was diagnosed with poly- arthritis and poly-myalgia … I was warned that I could be in a wheelchair by my forties. I am now 65, on my feet and leading an active life, due, I believe, to the benefits of the Alexander Technique throughout this period.”

It is our joint belief that when we feel anxious, depressed or traumatised most of us tend somewhat to absent ourselves from our bodies – the mind races, breathing may become rapid and shallow, neck and shoulders become tense, and we often lose awareness of our legs and feet. These phenomena will be most radical in shock/trauma, but even everyday levels of anxiety may evoke some degree of these responses.

One of the most effective and fast acting remedies for these distressing and all too common reactions is to apply mindfulness to our alignment, breathing and movement quality – it can be quite extraordinary to experience how quickly we can regain more comfortable levels of calmness, centeredness and resourcefulness.

This year – 2017 – we will be hosting an Alternative Health Exercises weekend at Belsey Bridge in the beautiful Suffolk countryside near the market town of Bungay. This venue has a rich and fascinating history of learning and introspection, being originally a school for orphans run by the neighbouring nunnery. It was at the time also a school, a hospital and home for “fallen women”. The building was later used as a boarding school and now as a religious conference centre – it is ideal for a quiet weekend offering excellent outdoor and indoor spaces for practice and reflection, group meetings and country walks.

For details and booking of seminars and retreats contact Ian Deavin at iandeavin68@gmail.com or 07860 218334. For further information see www.sheffordtaichi.org alsowww.alternativehealthexercises.org  and  www.movingmindfully.com

See this article and much other interesting information at Kindred Spirit magazine

Develop your journey with Tai Chi

As a martial artist (since starting Karate in the early 70’s) and as someone interested in my own personal development, I have experienced many styles around the world and many approaches to personal growth.

Now in my 60’s I try to share what I have learned in those areas and seek to facilitate others in finding their own path. I eventually settled on Chen Style Tai Chi when, having reached the level of 4th Dan, I found it made my Karate much more effective and was better for my body and mind.

Tai Chi is ideal in many respects – martial, health, physical, emotional and intellectual since it has the scope to bring together real world experience with movement and mental/emotional concepts.

Tai Chi is increasingly recognised as a formidable martial art and as a major contribution to continued personal health, e.g. in the realm of falls prevention – see the World Health Organisation. The emotional and spiritual concepts associated with Tai Chi are practical and well proven, e.g. Traditional Chinese Medicine, Buddhism, Taoism, psychology, neuroscience, bio-mechanics. They find much resonance today in helping us each achieve our own harmony with the increasingly stressed societies in which we live.

The end result is more effective movement in all areas – it is said that “you can put Tai Chi into anything – but you can’t put anything into Tai Chi”. Somewhat tongue-in-cheek really since Tai Chi has somehow managed already to hoover up what is useful and reduce it down to some simple principles.

There are many reasons for practicing Tai Chi, here are some of them:

  • Hit a ceiling in other martial arts practice
  • To become more effective as a martial artist
  • Develop a skill in managing health issues, e.g. balance, suppleness, injuries
  • Mental, emotional growth
  • Maintain health and ability into old age – excellent for aiding age related diseases
  • It’s really useful
  • Find the fun again!
Tai Chi and Alternative Health Exercises

Well there are many factors and to begin, as I understand it, during aging cellular replication slows down around 50 or so, that is the number of stem cells in our body start to run down. The 115 year old woman who died a while ago was found to have only two types of stem cell left in her bloodstream – greatly down on a younger person.

Then the cells that do not replicate do not die, they enter a lower energy state of senescence where they are not so efficient or effective at converting the energy of blood sugar work. Consequently we become weaker cell by cell, muscle fibre by fibre. The same of course happens with our internal organs which consequently become likewise as capable!

Now perhaps many things including Tai Chi, exercise in general, good diet, a low stress lifestyle etc. can prolong that period of decline extending the onset of senescence some years, but ultimately, unless we die by trauma, then we all die the same way, by gradual aging.

The difference is that Tai Chi offers a way of developing skill in body usage – Tai Chi people age and die like everybody else – they have simply learned how to deal with it better than most. They learn how to manage their body and if you have not learned Tai Chi by age 50 then this is when you probably still have enough energy left to learn.

The connected movement of Tai Chi allows the whole body to act together, supporting and enhancing the weaker parts. Like a convoy protecting and supporting the slower weaker ship. We need to get the whole convoy home – the whole body – with as little damage or loss as possible.

So, like a team who organise themselves so that the strong support the weak and the quick cover for the slow, the clever for the not so clever – of which each individual will exhibit a range of attributes that need to be meshed together so that the whole is greater than the sum of the parts and ensuring that the weakest link does not fail.

As they grow old Tai Chi people learn to do this with their bodies, minds and emotions so that by developing relaxed integrated movement, the body organs and consequently the cells of which they are comprised are less stressed and for any action the whole body is brought to bear – thus compensating for developing weakness.

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Shefford Tai Chi Festival 2017

29 September 2016
Thumbnail image for Shefford Tai Chi Festival 2017

Each year on the last Saturday of April the World Health Organisation recognises World Tai Chi and Qigong Day – so for 2017 we are planning a Tai Chi festival at the newly refurbished Shefford Community Hall. Entry will be free for all with plans for demonstrations, taster classes, falls prevention discussions, etc through the […]

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Considerations on Tai Chi in the role of Falls Prevention – a whitepaper

26 November 2015
Thumbnail image for Considerations on Tai Chi in the role of Falls Prevention – a whitepaper

Experience has shown that Tai Chi is an effective practice for addressing the problems of falls in the elderly and others vulnerable to falls, leading to a reduction in risk in the order of 40% to 50%. However while Tai Chi practice of itself can work well it is not necessarily suited to everyone. There […]

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Tai Chi and other Martial Arts come full circle

21 January 2015

Having for centuries borrowed from everywhere else in developing martial arts, those same ideas and practices are being fed back into the mainstream of society, for example by use of Tai Chi as a source of meditation practice, by use of partner work in developing co-operative approaches, using mindful physical practices to improve balance and […]

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Moving Mindfully – brilliant new website!

6 November 2014

My wonderful friend and colleague Judy Hammond has recently posted her new website movingmindfully.com with some lovely ideas and imagry. Judy and I have co-presented a number of Tai Chi / Moving Mindfully seminars in the past 2 or 3 years on subjects as diverse as falls prevention, spiralling, meditation and movement – she is an […]

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Tai Chi for a Good Back

17 October 2014

I thought I might pass on some personal thoughts on how Tai Chi fits into the mix of approaches to “bad back” syndrome arising from deterioration of posture and poor habits of body use. Tai Chi emphasises keeping a relaxed straight back leading to a vertical posture carried with poise. Tai Chi achieves this by […]

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Tai Chi & Alexander Seminar for Professional and Familial Carers

12 September 2013

We are pleased to announce a one day workshop at The Letchworth Centre for Healthy Living on Sunday 24th November 2013, 10-4pm. The workshop will focus on key concepts and practices from Tai Chi and the Alexander Technique, taught so as to facilitate a real sense of positive change in body and mind. It will […]

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