It's a common sight around the city early in the morning - a stereo plays tinny music in a tiled square as elderly men and women move slowly in unison, their arms and legs bent or outstretched. Those racing to the office may think it's just a peaceful way to start the day, but new research shows tai chi may be more than a way to relax and keep busy during retirement. The practice may also offer health benefits for those who need it most. Scientists from the University of New South Wales in Sydney say that of the 53 type 2 diabetes sufferers in their study on the effectiveness of tai chi published earlier this year in the journal Australian Family Physician, those practising tai chi showed improved health and social benefits. The study lasted six months and tested participants' blood pressure and other factors. The researchers said many adults suffering from type 2 diabetes do not follow recommended physical activity guidelines. They said: 'Tai chi offers a number of advantages as a form of exercise and has been demonstrated to decrease blood pressure and improve lipid profiles ... [Tai chi] may be a useful introduction to greater physical activity.' The importance of physical activity was stressed a few years ago when Francine Kaufman, a paediatric endocrinologist at the Children's Hospital of Los Angeles, said: 'By 2010, more than half the people in the world with diabetes will be Asians.' In addition to offering a comfortable transition into physical exercise, tai chi is also ideal for those after a calmer mental state. Instructors say there are many health and wellness benefits to be had from the practice apart from helping diabetes sufferers. Peter Ziboce has been practising tai chi for 30 years and teaching the art privately full-time in Hong Kong since 1997. 'People who suffer from diabetes are not encouraged to do muscular exercise,' says Ziboce. 'The reason for that is training for muscular strength may burden or overload the kidneys and liver. These are the main organs for blood circulation. [But] much of the research on the subject, such as that conducted by Harvard Medical School, has indicated results that give credit to tai chi. Healing is one of the benefits of tai chi.' Ziboce says he has seen the benefits. 'Tai chi is a combination of exercise with meditation to relax the mind.' He says tai chi can help regulate blood pressure. Guests and locals practise tai chi on Sunday mornings at the Four Seasons Hotel. Instructor William Ng says tai chi is a good remedial exercise for chronic diseases affecting the heart and lungs, and for diabetes. It is performed slowly and deliberately to achieve a sense of stillness similar to meditation, Ng says. He says 90 per cent of the movements in his class involve holding a ball, with one hand representing positive and the other negative. 'When negative and positive meet together, the forces of nature inside our body becomes harmonised, and this can make you calm and peaceful and balance the function of internal organs and systems.' The Four Seasons offers guests complimentary classes on Sunday mornings and others may join the 60-minute class for HK$250. But what does tai chi involve? Les McClure, an instructor at the Vitality Centre in Central, says the graceful, flowing movements of tai chi have been practised for centuries in China to improve and maintain health, for self-defence and as a way to meditate. Poses have names derived from what was seen in nature in ancient times such as 'white crane spreads its wings' and 'grasp sparrow's tail'. McClure says chi (life force) circulates through the body via the meridians that are connected to internal organs. He says studies have shown tai chi can reduce high blood pressure and prompt a fall in blood glucose levels and improve blood glucose metabolism, reducing the risk of cardiovascular disease and diabetes. 'The external movements of tai chi help the chi to flow freely by moving the joints and stretching the limbs to exercise the meridians. The movements are combined with breathing [qigong] to harmonise the internal movement of breath and the external movements of the body,' he says. Attention is focused on the abdomen below the umbilicus in an area known as Dantian, creating a 'state of tranquility'. When practised in this manner tai chi nourishes the whole person physically, mentally, emotionally and spiritually, McClure says. There are several styles of tai chi and the most common, the Yang, has three main forms - long, medium and short - indicating the number of movements in each form. The long form has 108 movements, the medium form has 42 and the short form has 24. This makes the short form ideal for beginners and those recovering from illness, McClure says. It is the easiest to learn and gives the basics for learning the other forms, he adds. The Yang and other tai chi styles - such as So, Lee, Wo and Chen - are all named after the families who created each style and taught it. McClure, who has been teaching tai chi for 12 years and practising for 26, says regular practice has many benefits. 'It is a unique wellness practice that strengthens the body in a real way, unlike weightlifting which produces muscle bulk but not strength. When you stop lifting weights, the muscle bulk turns to fat.' He says tai chi boosts vitality, combats disease and brings harmony to the body. Advanced practitioners will benefit from tai chi as a form of moving meditation that stills the mind and helps a person connect with chi, he says. 'It's a true one-stop solution for all around health improvement that is low impact and suitable for anyone who can walk.' Where to go Chinese and American Tai Chi Association, tel: 9128 7522 Vitality Centre, Les McClure, e-mail: les@vitalitycenter.com.hk Peter Ziboce, private instructor, e-mail: ziboce@hotmail.com The Four Seasons Hotel, tel: 3196 8888
