Tai chi: Discover the many possible health benefits

太极:发现许多可能的健康益处

The ancient art of tai chi uses gentle flowing movements to reduce the stress of today's busy lifestyles and improve health. Find out how to get started. 太极的古老艺术，使用温和的流线运动减少今天繁忙生活方式的压力和改善健康状况。揭秘如何开始。

By Mayo Clinic staff梅奥诊所工作人员的话

If you're looking for another way to reduce stress, consider tai chi (TIE-chee). Tai chi is sometimes described as "meditation in motion" because it promotes serenity through gentle movements — connecting the mind and body. Originally developed in ancient China for self-defense, tai chi evolved into a graceful form of exercise that's now used for stress reduction and to help with a variety of other health conditions.如果你正在寻找另一种方法来减压，建议考虑太极。太极有时被形容为“在运动中冥想”，因为它通过温和的运动来促进平静——接通大脑和身体。太极最初在中国古代是为了自卫，后来进化成一个优雅的锻炼，现在用于减压和帮助其他许多健康问题。

Understanding tai chi理解太极

Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion. 太极,也被称为太极拳,是一个非竞争性的、温柔的体育运动和伸展运动自我步调系统。打太极时，你在以温柔、优美的方式做一系列的姿势或动作。每一个体式都没有停顿地流入下一个体式,以确保你的身体也在不断地运动。

Tai chi has many different styles, such as yang and wu. Each style may have its own subtle emphasis on various tai chi principles and methods. There are also variations within each style. Some may focus on health maintenance, while others focus on the martial arts aspect of tai chi. 太极有许多不同的风格,如杨式和吴式。每一种风格都以它自己的微妙方式，强调各种太极原理和方法。每一个风格也有变化。一些可能集中在健康维护,而另一些则关注太极拳的武术方面。

The result of all this variation is that there are more than 100 possible movements and positions with tai chi, many of which are named for animals or nature. 所有这些变化的结果是, 太极有超过100种可能的运动和位置,其中许多以动物或自然命名。Regardless of the variation, all forms of tai chi include rhythmic patterns of movement that are coordinated with breathing to help you achieve a sense of inner calm. 不论如何变化,各种形式的太极都包括与呼吸协调的运动节奏，帮助你达成内心的平静。The concentration required for tai chi forces you to live in the present moment, putting aside distressing thoughts. 太极所需的专注迫使你活在当下,搁着痛苦的思想。

Who can do tai chi谁能做打太极

The intensity of tai chi varies depending on the form or style practiced. 太极的不同是因为有不同形式和风格上的练习。Some forms of tai chi are more fast-paced and exerting than are others, for instance. 例如有些形式的比其他人太极更快节奏和发挥。However, most forms are gentle and suitable for everyone. 然而,大多数形式是温和的,适合所有人。So you can practice tai chi regardless of your age or physical ability — tai chi emphasizes technique over strength. 你可以练习太极不管你的年龄或物理能力- - -在太极强调技术力量重于。In fact, because tai chi is low impact, it may be especially suitable if you're an older adult who otherwise may not exercise.事实上,由于太极是低影响,这尤其合适的如果你是一位上了年纪的成年人,否则不得行使。

You may also find tai chi appealing because it's inexpensive, requires no special equipment and can be done indoors or out, either alone or in a group.你也许会发现太极吸引人的,因为它不贵,不要求特殊设备,可以在室内进行,独自一个人或者成群进行。

Although tai chi is generally safe, consider talking with your doctor before starting a new program. This is particularly important if you have any problems with your joints, spine or heart, if you are pregnant, if you have any fractures, or if you have severe osteoporosis. 虽然太极一般是安全的，考虑要开始一个新的计划还是要和你的医生沟通。这一点尤其重要,如果你有任何问题,你的关节、脊骨或心有问题, 如果你怀孕,或者你有任何骨折,或者如果您有严重的骨质疏松症。

Why give tai chi a try为什么太极值得一试

Like other complementary and alternative practices that bring mind and body together, tai chi can help reduce stress. During tai chi, you focus on movement and breathing. This combination creates a state of relaxation and calm. Stress, anxiety and tension should melt away as you focus on the present, and the effects may last well after you stop your tai chi session. Tai chi also might help your overall health, although it's not a substitute for traditional medical care. 像其他使大脑和身体一起的补充和替代做法一样,太极可以帮助减轻压力。在打太极时你的注意力集中运动和呼吸。这种组合创造一种放松和镇定的状态。当你专注于现在，紧张、焦虑和紧张就会消失，这种影响在你停止打太极后会依然持续。太极也可能帮助你的整体健康,虽然它不能替代传统的医疗护理。

Despite its long history, tai chi has been studied scientifically only in recent years. 尽管有悠久的历史，太极的科学研究只在最近几年。And although more research is needed, preliminary evidence suggests that tai chi may offer numerous benefits beyond stress reduction, including:虽然还需要做更多的研究,初步证据显示,太极可以提供许多减压之外的好处,包括:

·   Reducing anxiety and depression减轻焦虑和抑郁

·   Improving balance, flexibility and muscle strength提高平衡、灵活性和肌肉力量

·   Reducing falls in older adults减少老年人摔倒

·   Improving sleep quality提高睡眠质量

·   Lowering blood pressure降低血压

·   Improving cardiovascular fitness in older adult改善老年人心血管健康

·   Relieving chronic pain缓解慢性疼痛

·   Increasing energy, endurance and agility增加你的精力、耐力和灵活性

·   Improving overall feelings of well-being提高整体幸福感

Getting started with tai chi太极入门指南

Wondering how to get started in tai chi? Even though you can rent or buy videos or books about tai chi, consider seeking guidance from a qualified tai chi instructor to gain the full benefits and learn proper techniques. A tai chi instructor may also be able to teach you about the philosophy underlying this relaxation technique. 想知道太极怎么入门吗？即使你可以购买或者租赁有关于太极的影片或书,还是建议考虑寻找一个合格的太极教师全面指导及学习适当的技术。一个太极教练还可以教你这一放松技术的基本原理。

A tai chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice tai chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although tai chi is slow and gentle, with virtually no negative side effects, it's possible to get injured if you don't know how to do tai chi properly. It's possible you could strain your muscles or overdo it when first learning, or you could aggravate an existing condition. And if you have balance problems, you could possibly fall during tai chi. 一个太极教练可以教你特殊的体式和如何调整自己的呼吸。教师还可以教你如何安全打太极,尤其是如果你有损伤、慢性疾病、平衡或协调问题。虽然太极是缓慢而轻柔，事实上没有负面影响，但如果你不知道如何恰当地打太极也可能受伤。第一次学习你很可能会拉伤肌肉或矫正过枉，或者加剧现有的问题。而且如果你有平衡问题,你可能打太极的时候摔跤。

You can find tai chi classes in many communities today. To find a class near you, contact your local: 今天在许多社区你可以找到太极课。你可以找到一个就近的班，通过联系当地的:

·  Senior center老人中心

·  YMCA基督教青年会

·  YWCA基督教女青年会

·  Health club健康俱乐部

·  Community education center社区教育中心

·  Wellness facility健身广场

Keep in mind that tai chi instructors don't have to be licensed, and there are no standard training programs for instructors. So check an instructor's training and experience, get recommendations if possible, and make sure that you're comfortable with his or her approach. Eventually, you may feel confident enough to do tai chi on your own. But if you like the social element, consider sticking with group tai chi classes. 记住太极教师不必持证上岗，也没有教师培训标准项目。请注意教师的培训和经验, 如果可能的话找人推荐,确保他或她的方法使你舒服。最后,你可能会觉得自己有足够的信心靠自己打太极了。但是如果你喜欢社会因素,建议坚持参与太极课团队。

Maintaining the benefits of tai chi保持太极的好处

To reap the greatest stress reduction and other health benefits from tai chi, consider practicing it regularly. While you may get some benefit from a 12-week tai chi class, you may enjoy longer and bigger benefits if you continue tai chi for the long term and become more skilled. 要获得太极最大的减压作用和其他健康利益,建议定期练习它。你可以从12周的太极班受益,但如果你长期训练太极成为更加熟练,您将享受更久更大的收益。

You may find it helpful to practice tai chi in the same place and at the same time every day to develop a routine. 你会发现每天在同一个地方、同一时间来练习太极并形成习惯是非常有益的。But if your schedule is erratic, do tai chi whenever you have a few minutes. 但是如果你的日程安排飘忽不定，不论什么时候只要你有几分钟时间也打打太极。You can even draw on the soothing mind-body concepts of tai chi without performing the actual movements if you get stuck in stressful situations — a traffic jam or a contentious work meeting, for instance. 例如，你甚至可以在应急情况下—在一个交通堵塞或有争议的工作会议的时候，不必进行实际运动，通过进行臆想太极舒缓身心。