Starting with the first routine of Chen-Style Small Frame Tai Chi (Xiao Jia), practitioners build a foundation through steady, slow, and mild movements. Beyond its martial applications, researchers have found that practicing Xiao Jia Tai Chi for 30 minutes a day, about five repetitions, can significantly raise levels of high-density lipoprotein (HDL) in the body after just one month. After six months of consistent practice, leg strength improves, the hips relax, and the feet become more grounded. This reduces the chances of elderly people falling and lowers the risk of sudden occurrences such as strokes or cerebral infarctions.
The phrase “life is in movement” holds true, as exercise promotes heart and lung function, increases muscle strength and bone density, enhances reflexes, and reduces feelings of depression, thus improving overall fitness.
In general, intense exercise is not necessarily beneficial for health. Physiologists have conducted two studies: one comparing the effects of low-intensity versus high-intensity exercise on the cardiovascular system, and another measuring changes in blood pressure and heart rate during continuous and intermittent exercise. The results show that low-intensity and intermittent exercises both have positive health effects. Experts suggest that engaging in low-intensity exercise daily not only benefits overall health but also reduces the risk of heart attacks.
**Chen-Style Small Frame Tai Chi** is a slow and mild form of exercise. Practicing it for 30 minutes a day for a month significantly increases the levels of HDL in the body. HDL helps remove low-density lipoprotein (LDL) from arterial walls, which is beneficial in preventing atherosclerosis and cardiovascular diseases. Thus, overly intense exercise can be harmful, while moderate, regular activity like Tai Chi is beneficial.
People who regularly practice Xiao Jia Tai Chi experience fewer cases of spinal degenerative diseases, such as bone spurs or vertebral growths (only 25.8% are affected), and they maintain better spinal flexibility. Among them, 85.7% can touch the ground with their fingers when bending forward, compared to only 20.6% of non-practitioners, where 47.2% show signs of spinal degeneration.
Elderly people who practice Xiao Jia Tai Chi have an average blood pressure of 130/80 mmHg, while those who don’t practice Tai Chi have an average of 154/82 mmHg. Among regular practitioners, the rate of arteriosclerosis is 37.5%, compared to 46.6% for non-practitioners. In a test of doing 20 squats, those who regularly practice Tai Chi showed normal reactions, whereas 35% of non-practitioners displayed signs of heart weakness.
**Tai Chi and the Nervous System**
Tai Chi can also train the nervous system and improve sensory function. Since practicing Tai Chi requires full concentration, free of distracting thoughts, the mind stays focused on the movements. This intense focus directs the brain to control the functions and coordination of the body’s various organs, enhancing the nervous system’s self-regulation ability. This process helps the brain fully rest and relieves the body of fatigue, helping prevent dementia in the elderly.
**Tai Chi and Respiratory Function**
Tai Chi also enhances respiratory function and increases lung capacity. This is because Tai Chi requires the practitioner to direct breath to the lower abdomen (Dan Tian), maintaining slow, deep, and smooth breathing. This practice helps preserve lung tissue elasticity, strengthens respiratory muscles, improves the mobility of the chest, increases lung capacity, and enhances overall lung function, improving both ventilation and gas exchange.
**Traditional Chinese Medicine Perspective**
According to Traditional Chinese Medicine (TCM), the health benefits of Xiao Jia Tai Chi come from its ability to clear energy channels (meridians) and nourish the body’s vital energy (Qi). After reaching a certain level of proficiency in Tai Chi, practitioners may experience internal energy phenomena such as abdominal rumbling or tingling in the fingers. With continued practice, they can activate the Ren, Du, Dai, and Chong meridians and increase Qi in the Dan Tian. This results in abundant vitality, strong physical health, and enhanced mental well-being.
**Health Benefits and Disease Prevention**
Because of the numerous health benefits of Xiao Jia Tai Chi, it helps prevent and rehabilitate various diseases, including coronary heart disease, angina, recovery after myocardial infarction, hypertension, rheumatic heart disease, pulmonary heart disease, moderate neurasthenia, autonomic nervous system disorders, gastrointestinal neurosis, chronic bronchitis, chronic inactive tuberculosis, and many others. Additionally, by nourishing the kidneys, strengthening the muscles and bones, and enhancing resistance to illness, regular Tai Chi practice can prevent premature aging, extend longevity, and help practitioners lead a healthier life.
In conclusion, consistent practice of Chen-Style Small Frame Tai Chi provides both physical and mental health benefits, offering a preventive and therapeutic approach to numerous ailments, particularly in older adults. Through its gentle yet effective movements, it contributes to improved overall well-being and longevity.
