SOHMA Integrative Medicine

We offer the best of Eastern & Western medicine without using drugs or surgery

Tai Chi

How To Choose A Tai Chi Class Near You

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Tai Chi has been practiced for thousands of years due to having many benefits. Often called meditation in motion due to the nature of calmness when practicing the poses, Tai Chi has been shown to help improve strength, flexibility, mobility, stability, and balance. Tai Chi has been proven to help improve cardiovascular health by lowering blood pressure and improving mood. 

Tai Chi benefits older adults by helping prevent falls, one of the seniors’ most common sources of injury. Additionally, practitioners of Tai Chi have seen notable improvement when dealing with pain caused by arthritis. However, Tai Chi is for everyone, from babies and children to teens and young adults.

Although many of these benefits can be obtained through practice at home by watching classes such as Dr. Hoover’s Tai Chi for Beginners on Youtube, you’ll have more success by joining a class. 

Today, we’ll go over the advantages of taking an in-person Tai Chi class and how to choose the right class for you.

Why Go to a Tai Chi Class?

As previously stated, many benefits can be gained through solo practice at home. However, you’ll miss out on a few critical elements compared to attending an in-person class. 

Only some people can do the poses perfectly at first. Though not expressly tricky, it helps to be guided. There are often physical limitations due to lack of mobility, balance, or pain hindering your movements. Having a teacher present and providing feedback can help you understand how to adapt the Tai Chi poses to your best abilities. A teacher can also help you maintain a sense of calmness and keep your mind meditative.

Another benefit of attending a class is having other like-minded classmates you can bond with. You’ll be able to see their progression and work up to other’s levels while helping newer classmates learn the ropes.

What are the Qualifications of the Teacher?

Many Tai Chi instructors need to have invested time in practicing Tai Chi themselves. Afterward, a course to learn how to teach Tai Chi is required. Typical courses require around 100 hours of training to become a teacher. However, qualifications aren’t the only thing needed to find a great teacher.

A good teacher is necessary to learn Tai Chi correctly and efficiently. A good Tai Chi teacher needs to have a passion and love for teaching Tai Chi. Ideally, they should have good observation skills, communication skills, and amazing attention to detail.

How Much Do Tai Chi Classes Cost?

The price of a Tai Chi class can vary. Some classes charge a per-class cost, while others offer monthly memberships. Typically if a class is going to charge, expect to pay roughly $50 to $150 per month.

Though the cost isn’t very high, many people want to know if they want to invest time and money in practicing Tai Chi. Luckily some teachers want to give the gift of Tai Chi for free. If you feel like trying out Tai Chi for free, stop by Heartwell Park in Long Beach, CA, on Sundays from 9:30 am to 10:30 am near the duck pond. If you join us, remember to wear comfortable clothing to begin your journey back into balance. 

Take the Next Step In Improving Your Health by Contacting SOHMA Integrative Medicine

Our goal is to help you improve your health. You can reach out to us and ask about the Myers Cocktail, IV Therapy, Chiropractic care, or how our other health service lines can help you with your journey to improved health. 

Located in Long Beach, CA, we help individuals from the surrounding cities.

We look forward to helping you take the next step in your journey to better health.

5 Benefits Tai Chi has on your Heart’s Health

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Heart health is important for everyone but especially for the elderly. Learn how Tai Chi helps with your heart’s health.

Though often called “mediation in motion”, Tai Chi has shown to be beneficial to our hearts health. We only get one heart and it’s our job to keep it healthy and strong.

How does this slow moving, deep breathing traditional Chinese martial do it though? 

Join me as we discover 5 benefits Tai Chi can have on your heart’s health.

Benefit of Tai Chi #1: Reduces Stress

It’s not uncommon to feel stressed from time to time, afterall it is part of our flight-or-fight response to difficult situations. Stress has been described as a feeling of emotional or physical tension. In small quantities stress can even be helpful, like when trying to avoid danger or approaching a due date. Though having high levels of stress or being stressed for long periods of time can have negative effects on  your heart health. It’s known that some of the common reactions to stress include upset stomach, heavy breathing, elevated heart rate and increased blood pressure. High blood pressure and heart rate put additional unwanted workload on the heart which can lead to cardiovascular events such as heart attacks, arrhythmia, or stroke.

Tai Chi is often referred to as “meditation in motion”, meditation can aid in producing a state of calm mind and deep relaxation. When practicing Tai Chi, you can focus on the slow calming movements and deep breathing. Allowing your mind to be at rest and tune out the thoughts that are causing you stress.

Benefit of Tai Chi #2: Cardio

When you exercise the goal is to strengthen the muscle by making it contract. The heart is no different. Cardio is the exercise used when trying to keep your heart healthy. Also known as aerobic exercise, cardio uses repetitive contractions of large muscle groups to get the heart beating faster. By doing regular cardio exercises, you’ll strengthen your heart’s blood vessels, improve oxygen flow throughout your body, lower your blood pressure and lower your cholesterol. 

The most common forms of cardio often include walking or going to the gym and using a treadmill for 30 minutes or so. Tai Chi can contribute some cardio exercise especially for those who find it difficult to do more intense workouts like jogging or running.

Benefit of Tai Chi #3: Improved Quality of Life

When your quality of life improves, your heart health improves with it. Much of the improvements of quality of life include stress reduction and exercising. However, improving your balance, flexibility and mobility allows you to be more self reliant. A healthy heart is the cornerstone of our health, by accepting a healthier lifestyle your heart, overall health and mood will increase. An improvement in mood can then help you eat, and sleep better. All of which help reduce risk of heart disease.

Benefit of Tai Chi #4: Recovering Heart Patients

Being a low impact, slow moving exercise many people who are recovering from cardiovascular events benefit from Tai Chi. In the past, many patients with heart conditions were deemed too frail or weak to exercise. 

Now, we understand that practicing Tai Chi can help recovering patients not only improve their quality of life, but their fortitude and confidence to do other forms of exercises. Ideally, no one wants to deal with heart conditions, and although Tai Chi is great for recovering patients, it can also be an aid to help prevent those conditions.

Benefit of Tai Chi #5: Socializing

This may seem counterintuitive after the last couple of years we’ve had, but according to reports people with richer social connections have been shown to live longer and recover more quickly from heart attacks. It’s suggested that those with strong social bonds and relationships also have a significantly reduced risk of cardiovascular disease.

Why not join one of our free classes?

Make friends, pursue a healthier lifestyle and improve your heart’s health. We have Tai Chi classes for beginners on Sundays from 9:30am to 10:30 am at Heartwell Park, Long Beach CA. Right by the lake. Or if you love Tai Chi and want to become an instructor you can feel free to register for our Tai Chi Instructor Certification Course.

Take the Next Step In Improving Your Health by Contacting SOHMA Integrative Medicine

Our goal is to help you improve your health. You can reach out to us and ask us about the Myers Cocktail, IV Therapy, Chiropractic care, or how our other health service lines can help you with your journey to improved health. 

Located in Long Beach, CA we help individuals from the surrounding cities.

We look forward to helping you take the next step in your journey to better health.

What are the Disadvantages of Tai Chi?

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Tai Chi is an easy and calming martial arts, but there could be disadvantages to it.

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Tai Chi, a gentle form of martial art, often described as “meditation in motion” is one of the best and safest forms of exercise. It provides a way for anybody of any age to exercise and remain healthy even through disabilities or health problems. 

Many practitioners of Tai Chi have shown a variety of health benefits both physical and mental. Tai Chi’s slow deliberate movements emphasize relaxation and breathing while keeping your body in constant motion. 

Physical benefits include increases in:

  • Flexibility
  • Mobility
  • Stamina
  • Agility

While mental health benefits include a reduction in:

  • Stress
  • Anxiety
  • Depression

The benefits don’t stop there, it can help with high blood pressure, improve mood, and increase your reflexes which can reduce the risk of falling in older adults.

Although Tai Chi is an amazing way to remain healthy in mind and body it is not without some disadvantages. Join me as we go through some of the disadvantages of Tai Chi so you can better decide if they are enough to dissuade you from practicing this gentle martial art. 

Mastering Tai Chi

It’s difficult to learn Tai Chi on your own, there are online tutorials that can guide you in your journey but having a teacher and other students to practice with will result in faster learning. If there are any poses you may have a hard time with, having other students motivate you is great for learning Tai Chi. A teacher can also help you adjust poses and positions to best suit your limits and make practicing Tai Chi more enjoyable.

Tai Chi takes time to master, like many exercises and hobbies tai chi need practice to make perfect. You will not be perfect on your first try, and that’s fine many people have a hard time mastering Tai Chi. However it’s not necessary to master Tai Chi in order to receive its benefits.

Discipline, for as Little as 10 Minutes a Day, Can Develop Muscle Memory 

Practicing Tai Chi for as little as 10 minutes per day can develop the muscle memory needed to learn the Tai Chi poses. Which is enough to gain its health benefits. Though in order to learn properly you may need to make time for a few classes per month. While some may struggle with making it to some classes, others may struggle to practice at home because they have nobody around them. For all the benefits Tai Chi has, one still needs to put in the time even if it’s just the aforementioned 10 minutes per day. 

Don’t forget to take breaks, practicing Tai Chi can be addicting. You need to gradually build up the length of your practice sessions, and their frequency. Aim for 30 to 60 minutes for most days. For the beginner, consider practicing for as long as you can comfortably walk at a steady pace. If you can only do 5 minutes at a time, that’s ok, take breaks when necessary. Tai Chi is not a sprint, you can rest and do another 5 minutes, take your time.

Tai Chi Is Still an Exercise, It Just Happens to be Low Impact

Tai Chi is still an exercise, which can leave some first time practitioners unexpectedly tired. In the beginning Tai Chi can leave some people sore. But as your body becomes accustomed to the movement and poses, this won’t be an issue. Practicing with a teacher can minimize any unwanted strenuous movement as they can guide you through the poses and adjust according to your mobility.

If you feel like Tai Chi is something you want to practice, feel free to join us at Heartwell Park in Long Beach CA on Sundays from 9:30am to 10:30am, we practice near the duck pond.

Take the Next Step In Improving Your Health by Contacting SOHMA Integrative Medicine

Our goal is to help you improve your health. You can reach out to us and ask us about the Myers Cocktail, IV Therapy, Chiropractic care, or how our other health service lines can help you with your journey to improved health. 

Located in Long Beach, CA we help individuals from the surrounding cities.

We look forward to helping you take the next step in your journey to better health.

Top 5 Questions You Should Ask Before Starting Tai Chi

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Many people’s first experience with Tai Chi is seeing others practicing it outdoors in a park. Tai Chi, with its slow deliberate movements, emphasis on relaxation, and breathing is being practiced by countless people for more than just fitness. 

Many practitioners of this martial art have shown a variety of mental health benefits which include reduction in:

  • Stress
  • Anxiety
  • Depression
  • Blood pressure

Physical benefits like an increase in:

  • Flexibility
  • Balance
  • Agility
  • Stamina

Tai Chi has also been shown to aid in

  • Improvement in mood 
  • Reduce the risk of falling in older adults
  • Improvement in reflexes

Although Tai Chi is very inclusive and available to most people, we understand if you have some reservations about starting to practice this martial art. 

Below we outline 5 questions we recommend you should ask yourself, your primary care provider, or our staff at SOHMA integrative medicine in Long Beach CA prior to joining a Tai Chi class. Whether it’s our free Tai Chi for beginners at Heartwell Park in Long Beach (by the duck pond) or an online option like the 8 part series Tai Chi for beginners on YouTube.

What if I have Disabilities or Health Problems?

When taught and practiced properly Tai Chi is one of the safest form of exercises that exist for anyone who may be be suffering from disabilities of other health conditions, that being said it is important for you to talk to your primary care provider and ask if they feel like there is any potential risk that they can foresee with you when deciding to practice Tai Chi. An example can be exercising too soon after a surgery, as maybe you have to let your body heal before beginning Tai Chi.

The movements done while practicing Tai Chi should never feel forced, therefore even if you feel like you may have limited mobility you can and should modify the movements to fit the range of motion you are comfortable with.

Is Tai Chi safe to learn?

With Tai Chi being practiced by people of all ages, it is okay to presume that Tai Chi is a safe form of fitness. Because there are no high impact movements such as jumping, and movements are slow and soft there is minimal strain to your joints and muscles. Since all the movements are deliberate and careful there is little to no chance of falling. This is why you tend to see many older adults participating in Tai Chi classes. Though everyone is welcome to join regardless of age or fitness level.

How can I get started?

If you are looking to get started with Tai Chi, but you are unsure about how to get started let me start off by saying, getting started in Tai Chi is less complicated than you may think. Even though Tai Chi has its origins in ancient China, and is a martial art It’s not required to learn about Chinese history or philosophy to get started. Unlike other martial arts out there like karate or boxing, Tai Chi is easier on the individual with limited mobility whether it’s due to age or injury. As well as being more inclusive Tai Chi does not require special uniforms, protective gear or special equipment that can be expensive to buy. All you need to get started is a pair of sneakers, comfortable clothes, a little bit of time  a week and an open mind.

Where can I learn Tai Chi?

Now that you have decided that you want to give Tai Chi a try, where do you go from there? With all the resources that exist in the modern age, finding a Tai Chi class or a video with the introduction to Tai Chi is fairly easy. As mentioned before, we offer completely free Tai Chi classes for beginners every Sunday at Heartwell Park in Long Beach CA by the duck pond from 9:30am to 10:30am. But this isn’t the only resource we have. 

You can also get started by watching our 8 part Tai Chi for beginners course on YouTube where I give you step by step instructions on getting warmed up, how to perform each movement as well as what each movement is called. Even though this is a great tool to learn the basics I recommend joining us for the class so that you can receive feedback, and guidance from everyone there, though I understand that not everyone is able to go out and join us at the park right now.

Do I have the time to practice Tai Chi?

Depending on your schedule you may think to yourself that you don’t have the time to dedicate to learning Tai Chi. You’d be surprised however, as you can gain health benefits with as little as 10 minutes a day. Though in order to learn proper technique and form it is recommended to participate in a class if possible, if not you can do your best by following instructional classes online like the ones mentioned earlier.

Take the Next Step In Improving Your Health by Contacting SOHMA Integrative Medicine

Our goal is to help you improve your health. You can reach out to us and ask us about the Myers Cocktail, IV Therapy, Chiropractic care, or how our other health service lines can help you with your journey to improved health. 

Located in Long Beach, CA we help individuals from the surrounding cities.

We look forward to helping you take the next step in your journey to better health.

Tai Chi for Senior Citizens

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As you get older many activities that would normally be simple and easy become difficult and  sometimes even dangerous. There isn’t much that we can do to stop the aging process but we can make ourselves feel younger and stronger. A great way to do this is by exercising and staying in shape. I’m not suggesting something unreasonable, quite the opposite.

My suggestion is to take up our free Tai Chi class.

Tai Chi is a traditional Chinese martial art that combines meditation and spiritual focus with low impact movements which allow 99% of the population to practice including many senior citizens. This is because the movements are very gentle and the martial art focuses on muscle control, flexibility, balance, stability, and meditation.

It has been well documented that practicing Tai Chi improves mobility and balance in older people. Regular practice can also help reduce pain from osteoarthritis and other joints as well as significantly reducing the risk of falling among older adults. In this article we will take a look at debilitating conditions that can be managed with as little as a couple of months of continuously practicing Tai Chi.

Arthritis and Various Pains

For seniors, it is difficult for your body to respond the way it used to and unfortunately physical problems begin to manifest through no fault of your own. Joints begin to lose their cartilage which causes several forms of arthritis, that if left unchecked, can lead to the loss of mobility in your hands and legs due to the pain it causes when trying to move.

Tai Chi has been known to be as effective as physical therapy in reducing pain in the knees caused by arthritis and joint pain, although ideally combining both would yield the best results. The reason Tai Chi is so effective is because the movements used help joints retain their range of motion so that they don’t become stiff. Many other forms of exercise may cause too much pain in people suffering from arthritis but due to the low impact, gentle and slow movements in Tai Chi it doesn’t cause unnecessary pain.

Balance and Lowering the Risk of Falling 

Falling is one the most common forms of injury for senior citizens. In many cases the lack of mobility is the problem, but not the sole reason. Your ability to shift focus and tend to different tasks becomes affected as you become older as well. This is the reason why you may lack the reaction time to prevent yourself from losing your balance.

Tai Chi helps to train you to be more aware of your surroundings. As well as noticing your breathing rhythm, your mental processes and your movements all at the same time.

Finally, there is evidence to show that exercising and remaining active improves bone density, so in the event that you do fall, you are less likely to suffer major injuries.

Cardiovascular Health and Recovery

As an exercise, Tai Chi may not seem like it is an intense form of aerobic exercise, but this martial art has been shown to improve your cardiovascular system and as an aid in recovering from strokes. 

With a focus on breathing and relaxing, Tai Chi helps with high blood pressure, which puts less stress on your heart while exercising and strengthening it.

Many stroke survivors show weakness in parts of their body as well as a loss of balance. This is where Tai Chi can retrain your body to regain strength and balance safely. While using a new found presence of mind to become fully aware and have a better sense of control.

Mental Health

For seniors, taking care of mental health is incredibly important. Practitioners of Tai Chi have found that it not only helps them sleep without the use of sleep aids that may leave you groggy and at risk of falling, but also reduces stress, anxiety, depression and self-esteem. all of which reduce the risk of accidents and help you become more independent.

If you feel like you want to make a change in your life for the better and regain some of what may have been lost to time, we invite you to join us at Heartwell Park in Long Beach CA, we practice by the duck pond, where we have completely free Tai Chi classes for beginners.

Take the Next Step In Improving Your Health by Contacting SOHMA Integrative Medicine

Our goal is to help you improve your health. You can reach out to us and ask us about the Myers Cocktail, IV Therapy, Chiropractic care, or how our other health service lines can help you with your journey to improved health. 

Located in Long Beach, CA we help individuals from the surrounding cities.

We look forward to helping you take the next step in your journey to better health.