Slow exercises with big benefits

Call them the ancient Chinese secrets to good health–because new research finds that two classic marital arts pack a serious punch when it comes to your wellbeing.

And the best part of all is that you don’t have to be a karate kid to try either.

The arts are tai chi and qigong, and they’re especially popular with seniors because they incorporate slow, easy movements along with rhythmic motions, meditation, breathing exercises and mind-body exercises.

That may sound esoteric and even a little strange… but the new analysis of 77 published studies involving 6,410 people finds some stunningly consistent results.

In fact, the researchers say the randomized, controlled trials they reviewed found that these exercises can improve physical function, mental health and overall quality of life. Tai chi and qigong can also help lower your risk of falling, boost your balance and increase your cardiorespiratory fitness.

They might even improve your chopsticks skills.

All kidding aside, the researchers believe the exercises may awaken or enhance the body’s ability to heal itself, according to the study in the American Journal of Health Promotion.

That’s up for debate–but there’s no debating the results, because I’ve shared some of them with you before. One study last year found that tai chi can provide significant relief for osteoarthritis sufferers. (Read, “Ancient Chinese secret: Tai- chi linked to osteoarthritis relief.”)

Tai chi and qigong groups are easy enough to find in most cities. If you live in a smaller town and can’t find one using a Google search, ask at your local senior center or community recreation hall, where classes are often held. Many community-based groups also use public parks for their early-morning exercises, so be sure to check yours.

You can also find some basic exercises online–try searching for “qigong” and “tai chi” on the YouTube Web site for some video demonstrations. Then, you can copy the movements in the comfort of your own home or yard.

Don’t worry–you don’t need to be a Shaolin warrior to handle these moves. And if any of your friends and neighbors ask what you’re doing, don’t be afraid to share this ancient Chinese secret.