The Health Benefits of Tai Chi by Harvard Medical School

The Harvard Medical School Health Publications newsletter had an interesting feature in May on Tai Chi. In fact, Harvard has a special division called the Tai Chi and Mind-Body Research Program.

Mainstream acceptance of alternative health practices is a key development. When promoted by an institution such as Harvard, the foundation is placed for further investigation.

Here are a few excerpts from their newsletter:

Tai chi is often described as "meditation in motion," but it might well be called "medication in motion." There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health.

"A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age," says Peter M. Wayne, assistant professor of medicine at Harvard Medical School and director of the Tai Chi and Mind-Body Research Program at Harvard Medical School's Osher Research Center.

Muscle strength. In a 2006 study published in Alternative Therapies in Health and Medicine, Stanford University researchers reported benefits of tai chi in 39 women and men, average age 66, with below-average fitness and at least one cardiovascular risk factor. After taking 36 tai chi classes in 12 weeks, they showed improvement in both lower-body strength (measured by the number of times they could rise from a chair in 30 seconds) and upper-body strength (measured by their ability to do arm curls).

Flexibility. Women in the 2006 Stanford study significantly boosted upper- and lower-body flexibility as well as strength.

Balance. Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one's body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments.

Source: The Health Benefits of Tai Chi: Harvard Health Publications, May 2009.

June 2009 Slayer News: Fall Prevention

SLAYER NEWS
About Dragon Kenpo Karate
15 June 2009: Fall Prevention

"Injury from falls is the most expensive health cost item in all western countries. In the USA it costs more than $20 billion per year. Many studies were undertaken to find out how to reduce this cost. The key finding of the review is '… Exercising in supervised groups, participating in tai chi, and carrying out individually prescribed exercise programs at home are all effective.' ” --- Dr. Paul Lam, Tai Chi for Arthritis.

In This Issue:

WDK Training Manual Available for Purchase by Coach Ron Pfeiffer
World Dragon Kenpo Takes Tai Chi to Atlantic Beach, North Carolina by Coach Ron Pfeiffer
Featured Article: The Latest Fall Prevention Review by Dr. Paul Lam of Tai Chi Productions
Benefits of Martial Arts Training for Other Sports by Steve Amoia
Closing Comments by Coach Ron Pfeiffer

WDK Training Manual Available for Purchase
by Coach Ron Pfeiffer

It gives me great pleasure to announce that we have documented the entire WDK system from White Belt to 4th Degree Black Belt.

Our World Dragon Kenpo Training Guide has fourteen chapters, and documents 110 techniques. It is available in MS Word (.doc) or PDF format; however, is optimized for MS Word. I hope that it will complement your learning experience.

The guide has been designed to be interactive. For example, you can monitor your training for each belt level with progress charts.

The manual will be required for new members; however, I recommend it for all current students and instructors.

To order the manual via our online store, please click on the above image or here.

You may also order it from me by email.

Thank you.

Coach Ronald C. Pfeiffer, Jr.

World Dragon Kenpo Takes Tai Chi (and a few other things)
to Atlantic Beach, North Carolina
by Coach Ron Pfeiffer

Editor's Note:

On behalf of the World Dragon Kenpo community, I would like to wish Coach Ron and Jill all the best.

Amidst the ocean background, of North Carolina, beautiful waves rolled and crested gently onto the shore. There I was able to practice the harmonious art of Tai Chi. With a serene blend of Mother nature, a soothing bliss was created. To fully experience this euphoria, I released all of my worldly stress. Once achieving this state of mind what followed can only be described as amazing. If you are not familiar with Tai Chi, I strongly encourage you to take the first step. Enroll in a class and participate. Discover a world hidden among your present life of chaos. If you are unable to find a class near you, then order your Tai Chi CD from our online store or plan to join us next year on the East Coast somewhere. You can travel into a blissful and relaxed state of mind without ever leaving your home.

As some of you are aware, Jill and I tied the knot in a beautiful beach ceremony. What a time we had enjoying the many things there are to do there on Atlantic Beach. Yes, the sunburn is just about healed!

At the beach, my family was joined by the North Carolina director of World Dragon Kenpo, Ed DellaCroce. Ed was just a little shocked to find out that his visit was not only to experience Tai Chi first hand, but had a dual purpose. He tested for his 3rd Degree black belt in World Dragon Kenpo. As we worked thought the techniques and reviewed some of the training, Ed was in full training mode, offering variations and suggestions. I am happy to announce that Ed passed his test (Ed, by the time you read this your new certificates should be in hand).

Although many are familiar with Officer Ed DellaCroce a re-intro is in order. Ed began his Martial arts training in 1979 under Grandmaster John M. Stover. Ed's training also took him to Korea where he lived for one year. He studied Kuk Sool Won and Hapkido under present, Grandmaster SungUn Jin. Ed was first introduced to Dragon Kenpo in November of 1998, under the founder, Ed Hutchinson. Ed DellaCroce now has over 33 years of combined Military, Police and varied Martial arts training. He now boosts that he is a true Jack of all trades and a Master at none. Congratulations on your promotion Ed!

The Latest Fall Prevention Review
by Dr. Paul Lam, Sydney NSW, Australia

Editor's Note:

Coach Ron Pfeiffer would like to thank Dr. Lam and Tai Chi Productions for use of this article to share with our membership.

Med Page Today published an interesting article from Cochrane Database of Systematic Reviews – the most comprehensive and respected database reviews. The article, over 150 pages, is about an extensive review of 111 studies involving 55,303 participants about preventing falls for older adults. (Gillespie L D, Robertson M C, Gillespie W J, Lamb S E, Gates S, Cumming R G, Rowe B H. ‘Interventions for preventing falls in older people living in the community’. Cochrane Database of Systematic Reviews 2008, Issue 2. Art. No.: CD007146. DOI: 10.1002/14651858.CD007146.)

Injury from falls is the most expensive health cost item in all western countries. In the USA it costs more than $20 billion per year. Many studies were undertaken to find out how to reduce this cost. The key finding of the review is “…Exercising in supervised groups, participating in tai chi, and carrying out individually prescribed exercise programs at home are all effective.”

The review, as I see it, shows tai chi as a highly effective, evidence based exercise. Compared to individually prescribed exercise, tai chi is cost effective and easily replicated. What is more, tai chi, especially the Tai Chi for Health programs (including TCA) is enjoyable and well liked by participants of all ages. Interestingly studies have shown swimming and walking did not significantly reduce the risk of falling for older people. While swimming and walking are wonderful exercises and have many health benefits, they do not have the same benefits on balance and fall prevention as does tai chi.

Tai chi has many health benefits, the USA National Centre of Complimentary and Alternative Medicine has undertaken research, training, and dissemination of data to the public and professionals point out the benefits of tai chi:

• Tai chi is a low-impact form of exercise.
• It is a weight-bearing exercise that can have certain health benefits—for example, to the bones.
• It is an aerobic exercise.
• Improves physical condition, muscle strength, coordination, and flexibility.
• Have better balance and a lower risk for falls, especially in elderly people.
• Ease pain and stiffness—for example, from arthritis.
• Health benefits that may be experienced from meditation.
• Improve insomnia.
• Overall wellness.
  

While tai chi is almost common knowledge now, medical evidence is mounting on tai chi’s many health giving benefits. To me the most important point from NIACM is the last: tai chi improves overall wellness, in other words, tai chi improves people’s quality of life!

Click here for the review of this article.
Click here for the original Cochrane’s review.

Benefits of Martial Arts Training for Other Sports
by Steve Amoia

"Naturalness means easily and comfortably, so all muscles can act with the greatest speed and ease. Stand loosely and lightly, avoid tension and muscular contraction. Thus, you will both guard and hit with more speed, precision and power."

--- Bruce Lee 李小龍

---

I would like to discuss the potential benefits of martial arts study for other sports. In my opinion, study of and exposure to martial arts may provide significant benefits. Not only for professional or amateur athletes, but anyone who wants to improve their personal and athletic performance.

Let's take a look at two martial arts and how they can help athletes in their overall training regimen.

The Martial Art of Dragon Kenpo

This art traces its roots from the original Kenpo, which originated in the Shaolin monasteries of Northern China. Kenpo, which derives from the Japanese word Kempo, means "Law of the Fist." World Dragon Kenpo is a non-tournament street self-defense system, and was one of the first e-learning sites for the study of martial arts. Kenpo focuses on coordinated logical and linear movements, along with the mastery of tailored rather than numerous self-defense techniques.

Expert Opinion: Coach Ron Pfeiffer, Sixth Degree Black Belt, Founder of World Dragon Kenpo

"The improvement in leg strength, balance, body coordination and awareness would help with any sport."

The Martial Art of Tai Chi Chuan

Tai Chi Chuan, or better known as "Tai Chi" outside of Asia, is an ancient Chinese martial art that means "The Supreme Ultimate Fist." Flexibility, increased balance, and cardiovascular fitness are the most prevalent benefits of this intriguing discipline. Compared to Dragon Kenpo, I have discovered that Tai Chi requires more coordination and concentration.

Expert Opinions

Dr. Sen Huang is a Chinese medical doctor (C.M.D) and a former Professor of Human Anatomy at the George Washington University Medical Center in Washington, D.C.

Dr. Huang has also studied and taught Tai Chi. He provided a concise and informative definition about the benefits of Tai Chi:

"The slow, but graceful movements of Tai Chi not only help muscles, joints, and the cardiovascular system, but also help people's memory, focus and concentration. It is the art of creating energy and is also called ´moving meditation.´ People can benefit mentally and physically from practicing it."

Dr. Paul Lam of Tai Chi Productions

Dr. Lam is a Family Physician, and also a lecturer at the University of New South Wales in Australia. Due to his own arthritis, he has developed several Tai Chi programs for his patients (Arthritis, Back Pain, Diabetes, Osteoporosis), along with a global audience. Here are a few comments from Dr. Lam:

"Hour for hour, tai chi is probably the most effective exercises to improve health and well-being. You can start and continue to progress to higher level no matter your age or physical condition. More importantly, tai chi helps you to know and like yourself better. This will lead you to health and harmony within yourself and with others.

It is so enjoyable that millions of people around the world are practicing it... Scientific studies show that tai chi improves and possibly prevents chronic conditions such as arthritis, heart disease and diabetes. In addition, it improves balance, immunity and reduces stress. In fact, tai chi improves practically any aspect of health."

Demonstration Video by Dr. Lam

I would like to provide a sample video of the basic forms from Tai Chi Productions. As you will see, compared to Kenpo, Tai Chi is a much more fluid, graceful, and softer art. If we think of Kenpo as the Yang, or harder element, Tai Chi would be the Yin, or softer part of the martial arts equation. Together, they form a good complement to assist athletic training.





Potential Benefits of Kenpo

• Awareness
• Better balance
• Controlled breathing
• Explosive movement
• Foundation/stance will be stronger
• Increased muscle tone and overall coordination
• Possibility of more self-control in critical game situations
• Quicker reflexes and more precise movements
• Stronger leg muscles

Potential Benefits of Tai Chi

• Improved balance
• Cardiovascular capacity may increase
• Deeper breathing for better oxygen utilization
• Flexibility of mind and body
• Increased balance
• Increased coordination and focus
• Potential to avoid arthritis, joint problems, and/or treat them before they become debilitating
• Prevention of diseases that may occur in later life
• Restorative post-game or training recovery processes may be augmented
  

Martial arts study can provide us with many benefits. Perhaps mental and physical self-control are some of the most important features.

Closing Comments
by Coach Ron Pfeiffer

Important Notice To All Members

All Student/Instructor members are reminded that advancement and promotion are not automatic. Contact Coach Pfeiffer or your local instructor if you have questions or to request advancement information.

Please remember to keep your information updated so that the World Dragon Kenpo Schools of Self-Defense can serve you in the best way possible! The articles within this newsletter are the views of the writer and not necessarily the views of World Dragon Kenpo Schools of Self-Defense.

World Dragon Kenpo Training Guide is Now Available

It gives me great pleasure to announce that we have documented the entire WDK system from White Belt to 4th Degree Black Belt.

Our World Dragon Kenpo Training Guide has fourteen chapters, and documents 110 techniques. It is available in MS Word (.doc) or PDF format; however, is optimized for MS Word. I hope that it will complement your learning experience. The guide has been designed to be interactive. For example, you can monitor your training for each belt level with progress charts.

The manual will be required for new members; however, I recommend it for all current students and instructors.

To order the manual via our online store, please click on the above image or here.

You may also order it from me by email.

Thank you.

Coach Ronald C. Pfeiffer, Jr.