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Introduction: Reduce waist circumference and lower triglycerides, the effect is comparable to "running + iron lifting".
If you don't like running, you might as well try Tai Chi
.
On May 31, the results of a randomized controlled trial published online in the authoritative foreign journal Annals of Internal Medicine (IF: 21.
317) showed that practicing Tai Chi can reduce waist circumference and improve The health benefits of cholesterol are similar to that of "aerobic exercise + strength training"
.
Some experts suggest that if aerobic exercise is not convenient, you might as well practice Tai Chi
.
Can Tai Chi keep fit? Some scholars have carried out a well-designed RCT study.
This study included nearly 550 Hong Kong adults over 50 years of age.
The participants were randomly assigned to three groups, two of which were exercise groups (Tai Chi, Aerobic exercise + strength training), the other group hardly exercise as a control, the intervention lasted for a total of 12 weeks
.
Participants' waist circumference at the time of enrollment: males are on average larger than 35.
4 inches (about 90cm), and females on average are larger than 31.
5 inches (about 80cm)
.
The main study was to assess changes in waist circumference (WC), followed by body weight, body mass index, high-density lipoprotein cholesterol (HDL-C), triglycerides, fasting blood glucose levels, blood pressure and so on
.
Waist circumference decreased and blood lipids improved-the Tai Chi group was similar to the aerobic + strength training group.
As expected, the average waist circumference of those who did not exercise hardly changed
.
Compared with the control group, the average waist circumference of the participants in the two exercise groups was significantly reduced at 12 weeks: ➤The average waist circumference of the Tai Chi group decreased by 0.
7 inches (about 1.
8 cm); ➤The average waist circumference of the aerobic + strength training group decreased by 0.
5 inches (About 1.
3cm)
.
In addition, the body weight and triglyceride levels of the two groups decreased significantly, and the level of "good" cholesterol, high-density lipoprotein cholesterol, also increased significantly
.
In terms of the duration of benefits, the better study of the Tai Chi group found that the above-mentioned health benefits lasted for 9 months in the people who practiced Tai Chi, while in the aerobic exercise group (mainly brisk walking), the improvement in cholesterol levels did not last.
So long
.
The researchers also observed the effects of different exercise methods on blood pressure and blood sugar, and there was no significant difference between the two groups
.
The leader of this study, Dr.
Parco Siu from the Department of Exercise Science, School of Public Health, The University of Hong Kong, said: "In this study, we have seen that Tai Chi practice can indeed bring health benefits, but it does not mean waist circumference.
Older people should abandon their current exercise plan and switch to Tai Chi
.
However, Tai Chi is a good way for middle-aged and elderly people who don’t like or have difficulty sticking to regular aerobic exercises (such as running and swimming) for a long time.
Select"
.
Of course, this study still has some obvious limitations, such as all participants living in China, so it is not clear whether the research conclusions are applicable to people in other countries
.
In addition, about one-third of the participants withdrew early before the end of the study.
These participants tended to weigh heavier than those who persisted until the end of the study.
It is not ruled out that related exercises have brought negative effects
.
Inconvenient for running? May wish to try Tai Chi.
Considering that many middle-aged and elderly people suffer from arthritis or back pain, long-term aerobic exercise may be difficult.
Relatively slow exercises such as Tai Chi and yoga are a viable option
.
Reference: [1]Emily Willingham.
Tai Chi as Good as Working Out to Shrink Waistline.
https:// PM, Yu AP, Chin EC, et al.
Effects of Tai Chi or Conventional Exercise on Central Obesity in Middle-Aged and Older Adults: A Three-Group Randomized Controlled Trial[J].
Ann Intern Med, 2021.
.
Introduction: Reduce waist circumference and lower triglycerides, the effect is comparable to "running + iron lifting".
If you don't like running, you might as well try Tai Chi
.
On May 31, the results of a randomized controlled trial published online in the authoritative foreign journal Annals of Internal Medicine (IF: 21.
317) showed that practicing Tai Chi can reduce waist circumference and improve The health benefits of cholesterol are similar to that of "aerobic exercise + strength training"
.
Some experts suggest that if aerobic exercise is not convenient, you might as well practice Tai Chi
.
Can Tai Chi keep fit? Some scholars have carried out a well-designed RCT study.
This study included nearly 550 Hong Kong adults over 50 years of age.
The participants were randomly assigned to three groups, two of which were exercise groups (Tai Chi, Aerobic exercise + strength training), the other group hardly exercise as a control, the intervention lasted for a total of 12 weeks
.
Participants' waist circumference at the time of enrollment: males are on average larger than 35.
4 inches (about 90cm), and females on average are larger than 31.
5 inches (about 80cm)
.
The main study was to assess changes in waist circumference (WC), followed by body weight, body mass index, high-density lipoprotein cholesterol (HDL-C), triglycerides, fasting blood glucose levels, blood pressure and so on
.
Waist circumference decreased and blood lipids improved-the Tai Chi group was similar to the aerobic + strength training group.
As expected, the average waist circumference of those who did not exercise hardly changed
.
Compared with the control group, the average waist circumference of the participants in the two exercise groups was significantly reduced at 12 weeks: ➤The average waist circumference of the Tai Chi group decreased by 0.
7 inches (about 1.
8 cm); ➤The average waist circumference of the aerobic + strength training group decreased by 0.
5 inches (About 1.
3cm)
.
In addition, the body weight and triglyceride levels of the two groups decreased significantly, and the level of "good" cholesterol, high-density lipoprotein cholesterol, also increased significantly
.
In terms of the duration of benefits, the better study of the Tai Chi group found that the above-mentioned health benefits lasted for 9 months in the people who practiced Tai Chi, while in the aerobic exercise group (mainly brisk walking), the improvement in cholesterol levels did not last.
So long
.
The researchers also observed the effects of different exercise methods on blood pressure and blood sugar, and there was no significant difference between the two groups
.
The leader of this study, Dr.
Parco Siu from the Department of Exercise Science, School of Public Health, The University of Hong Kong, said: "In this study, we have seen that Tai Chi practice can indeed bring health benefits, but it does not mean waist circumference.
Older people should abandon their current exercise plan and switch to Tai Chi
.
However, Tai Chi is a good way for middle-aged and elderly people who don’t like or have difficulty sticking to regular aerobic exercises (such as running and swimming) for a long time.
Select"
.
Of course, this study still has some obvious limitations, such as all participants living in China, so it is not clear whether the research conclusions are applicable to people in other countries
.
In addition, about one-third of the participants withdrew early before the end of the study.
These participants tended to weigh heavier than those who persisted until the end of the study.
It is not ruled out that related exercises have brought negative effects
.
Inconvenient for running? May wish to try Tai Chi.
Considering that many middle-aged and elderly people suffer from arthritis or back pain, long-term aerobic exercise may be difficult.
Relatively slow exercises such as Tai Chi and yoga are a viable option
.
Reference: [1]Emily Willingham.
Tai Chi as Good as Working Out to Shrink Waistline.
https:// PM, Yu AP, Chin EC, et al.
Effects of Tai Chi or Conventional Exercise on Central Obesity in Middle-Aged and Older Adults: A Three-Group Randomized Controlled Trial[J].
Ann Intern Med, 2021.
