Tai Chi is the most popular and unique way of keeping healthy in the East. It can calm people’s hearts and minds, especially for middle-aged and elderly patients with diabetes and hypertension. Long-term Tai Chi can enhance cardiopulmonary endurance and lower limb muscle strength, relieve hypertension and diabetes, and reduce the amount of medication, so you might as well practice Tai Chi more.
Of course, Tai Chi is more complicated for some people. Even if you can’t do the whole set of movements, as long as you learn these 4 movements, it is also very beneficial to lower blood sugar and stabilize blood pressure. Let’s take a look!
01 ，Practicing Tai Chi effectively lowers blood pressure and blood sugar
Researchers have found that people who insist on practicing Tai Chi have better immunity than those who don’t practice Tai Chi, and their mental outlook is also very good, with a ruddy complexion and high spirits. Practicing Tai Chi can not only enhance cardiopulmonary endurance and lower limb muscle strength, but also reduce the amount of medication for people with hypertension and diabetes after practicing for 3 to 6 months. Experts encourage middle-aged and elderly people to practice more Tai Chi. This is the best fitness exercise recommended by experts for middle-aged and elderly people.
90 middle-aged people aged 50-64 and 76 elderly people aged 65-80 participated in the study, divided into a Tai Chi group and a control group who did not exercise. The Tai Chi group practiced Tai Chi for an average of more than five years. The results showed that the cardiopulmonary endurance of the two groups was measured.
After testing, it was found that people who practiced Tai Chi regularly had their blood pressure and blood sugar under control, and also reduced the amount of medication. People who practiced Tai Chi before going to bed also had very good sleep quality at night. Middle-aged men who have the habit of practicing Tai Chi have a 29% increase in maximum oxygen uptake compared with their peers, while women have an increase of 15%; and the elderly who have the habit of practicing Tai Chi have a 18% to 19% increase in maximum oxygen uptake compared with their peers.
Because cardiopulmonary endurance (maximum oxygen uptake) decreases with age, after two years of continuous tracking of these middle-aged and elderly people, it was measured again. The reduction in cardiopulmonary endurance of middle-aged and elderly people who have the habit of practicing Tai Chi is only half of that of those who do not exercise, indicating that Tai Chi exercise has a protective effect on the cardiopulmonary endurance of middle-aged and elderly people.
Tai Chi will accompany the future development of mankind. The health-preserving effect of Tai Chi is in line with the health-preserving concept of future mankind. In the future, the efficacy of Tai Chi will be further confirmed. The benefits of Tai Chi are not only in maintaining cardiopulmonary endurance, but also help to increase body flexibility and reduce body fat rate.
Since many middle-aged and elderly people have chronic diseases such as hypertension and diabetes, some hypertensive patients can reduce their blood pressure by an average of 5-10 mmHg after practicing Tai Chi for three to six months.
After practicing Tai Chi, mild diabetic patients can even control blood sugar by diet and exercise, and no longer need to take medicine. The average medication dosage of moderate diabetic patients can also be reduced by 20%, which shows that Tai Chi exercise also has the effect of lowering blood pressure and blood sugar.
02 ，These 4 movements lower blood sugar and blood pressure
The first move to lower blood sugar and stabilize blood pressure: White Crane Spreads Wings
1, Turn and hold hands:
Upper body slightly turns to the left, left hand palm down, left arm flat in front of chest, right hand draws an arc to the upper left, palm turns upward, opposite to the left hand to form a ball-holding shape; eyes look at the left hand.
2, Empty step and split palm:
Right foot follows half a step, upper body sits back, body center of gravity moves to right leg; face right front. Eyes look at the right hand; then left foot moves slightly forward, toes touch the ground, form a left empty step, upper body slightly turns to the left, facing forward, right hand raised and stopped in front of right forehead, palm facing left back, left hand falls in front of left hip, palm down, fingertips forward.
The second form of blood sugar lowering and blood pressure stabilization: waving the pipa with your hands.
1, Follow the steps and sit back:
The right foot follows half a step, the upper body sits back, the center of gravity moves to the right leg, and the upper body turns half to the right.
2, Empty step and close hands:
The left foot is slightly lifted and moved forward, turning into a left empty step, the heel is on the ground, the toes are raised, and the knees are slightly bent; at the same time, the left hand is raised from the lower left to the top, at the same height as the nose tip, the palm is facing right, and the arm is slightly bent; the right hand is retracted and placed on the inside of the left elbow, the palm is facing left; the two hands are placed sideways and palms are closed in front of the body; the eyes look at the left index finger.
The third form of blood sugar lowering and blood pressure stabilization: high exploration horse
1, Follow the steps and turn the palms:
The right foot follows half a step, and the center of gravity of the body gradually moves back to the right leg; the right hook hand turns into a palm, the palms of the two hands turn upward, and the elbows are slightly bent; at the same time, the body turns slightly to the right, and the left heel gradually leaves the ground; the eyes look to the left front.
2, Pushing palms with empty steps:
Turn the upper body slightly to the left, face the left front, push the right palm forward from the right side of the body, palm facing forward, fingers at the same height as the eyes; retract the left hand to the left waist, palm facing up; at the same time, move the left foot slightly forward, toes touching the ground, forming a left empty step; look at the right hand.
Blood sugar lowering and blood pressure stabilization fourth style: flash through arms
1, Lift hands and feet, step forward and separate hands:
Turn the upper body slightly to the right, retract the left foot slightly and step up. At the same time, lift both hands. Look forward. Step forward with the left foot; separate the left and right hands to the left front and right back respectively; the left palm faces forward, the right palm faces outward, and the eyes look forward.
2, Lunge push:
Move the center of gravity forward, bend the left leg to form a left lunge; at the same time, raise the right hand and stop it above the right forehead, with the palm facing up and the thumb facing down; slowly push the left hand forward from the chest, at the same height as the tip of the nose, palm facing forward, and look at the left hand. Conclusion: After reading the above article, we know that middle-aged and elderly people who often practice Tai Chi do have a good effect on strengthening their bodies. It is also very beneficial for patients with hypertension and diabetes, and can help lower blood pressure and blood sugar. Moreover, we do not need to learn the whole set, but only need to master the 4 movements introduced above to achieve such an effect.