What are the benefits of practicing Tai Chi for the elderly?

　　At present, Tai Chi mainly includes twenty-four postures, forty-two postures, Chen style, Yang style, comprehensive and other routines. People with different physical abilities should choose Tai Chi routines that suit them. More is not always better. Learning too many Tai Chi routines will cause the practitioner to feel inadequate and affect the overall practice effect.

　　Tai Chi is a sport that moves relatively slowly, seeking stillness while moving, and being soft yet strong. Its intensity, intensity, rhythm and time can all be controlled by the practitioner. It is a stress-free and artistic way of exercise.

　　Benefits of Tai Chi

　　Tai Chi combines the elements of strength, balance, posture, concentration and calmness. It is a lightweight sport with the following main benefits:

　　·Maintain cardiorespiratory endurance;

　　·Increase body suppleness;

　　·improve elderly balance ability and swing ability;

　　·It has certain effects on arthritis, osteoporosis, rheumatoid arthritis and coronary arteriosclerosis;

　　·The elderly's self-awareness, self-confidence, sleep, depression and other aspects have been improved.

　　Environmental requirements

　　Sunlight and air are generally best practiced when the sun is slanting. In summer, the weak should avoid practicing under direct light. The fresher the air, the better. Dirty air contains carbon dioxide, soot, dust, bacteria and other substances, which are harmful if inhaled into the lungs. healthy of. When practicing boxing in foggy weather, you should avoid areas with air pollution.

　　When practicing Tai Chi, you should choose a softer and flatter site, such as grass, plastic, dirt, etc. If you are on a harder site, exercise , you must wear soft-soled shoes to reduce the impact of the ground on the feet, ankles, knees and other joints.

　　It is best for beginners and those who are weak and sick to practice boxing in a flat and spacious place so that they can stand firmly. After you become proficient, you can practice even if the ground is uneven, which is also good for your feet's adaptability.

　　In addition, a quiet environment makes it easier to concentrate and stay calm. This is especially important for beginners, who are most susceptible to interference from external things.

　　Things to note

　　Different people should reasonably regulate the intensity and amount of exercise according to their own physical conditions during exercise to strengthen their bodies and prevent injuries.

　　Prepare for preparatory activities. Before officially practicing boxing, you should do preparatory activities. You should jog appropriately and perform freehand exercises to warm the body slightly. Then press the legs appropriately, pull the ligaments, and do several half-squats. In particular, the knees and ankle joints should be fully moved.

　　Start with simplicity When you first learn Tai Chi, it is best to start with simplicity, that is, learn simplified Tai Chi first. After a period of practice, you have mastered the essentials of the movements, and then you can transition to learning traditional Tai Chi.

　　Low center of gravity exercise should be suitable for Tai Chi. The unique form of exercise is that the knee joint is always in a semi-squatting position, and the lower limbs have a relatively large exercise load. Long-term, low center of gravity exercise can easily cause damage to the cartilage and ligaments of the knee joint, causing pain. Therefore, in the process of boxing, do not overly pursue the low-center-of-gravity boxing posture of "Tai Chi pace", but focus on the "walking frame" and the unity of essence, energy and spirit.

　　The practice time should not be too long, and there should be a certain amount of rest between sets. Do not perform a set of punches several times in a row.