By Eston R. Dunn, BSE, BFA, AFAA, ACE, ACSM

Special for eDiets

Practiced for centuries by Chinese monks greeting the rising sun, Tai Chi has been used for defense, meditation and therapy. Although Chinese medicine has been considered an "alternative" practice, Tai Chi has improved the physical conditions and well-being of many people.

Tai Chi offers relaxation techniques combined with healing aerobic movements. Through its meditative properties, Tai Chi reduces stress, improves balance and coordination and increases flexibility, motion and strength. It also enhances body awareness, burns calories and improves mental health. Participants of regular Tai Chi classes have documented benefits within several weeks.

According to several studies conducted by the Johns Hopkins University School of Medicine, Tai Chi reduces blood pressure, eases hypertension and improves cardiac health. With heart disease as the number one cause of death in the United States, Tai Chi couldn't hurt.

The human body is phenomenally unstable. Humans stand on a narrow foundation and constant muscular compensation is necessary to keep jointed segments under control. Looking at the basic structure of Tai Chi, one can understand why this exercise can improve the narrow and unstable human frame.

Tai Chi movements are performed in an almost squatting position, with your weight evenly dispersed through a wide stance of the legs and your back neutral. Tai Chi movements are ideal for elderly, disabled and injured individuals. The low-impact movements allow weak and injured bodies to slowly rebuild strength, while improving posture and reducing pain.

Tai Chi has been reported to reduce joint swelling and tenderness in osteo- and rheumatoid arthritis sufferers, thereby improving balance as well as muscle and hand grip strength. That can also be translated to a decrease in the risk of falling -- sometimes by 50 percent.

It's also been revealed that regular Tai Chi classes reduce lower back pain. Tai Chi positions rely on the individual's back remaining neutral at all times; therefore, weak, worn and aching muscles are forced to gain strength. For individuals suffering from "secretary spread" or other types of job-related back pain, Tai Chi increases flexibility and reduces back pain.

The mental aspects of Tai Chi have been studied among college students -- a typically depressed, anxious and fatigued age group. Research shows that with students divided into two groups, only the Tai Chi-guided imagery-training group was found to have less anxiety and depression. This evidence illustrates the power of the relaxation techniques in Tai Chi.

While younger people may consider Tai Chi a "granny martial art," this couldn't be further from the truth. Some instructors may slow down the movements to accommodate older students, but Tai Chi can also be accelerated and used in a defensive manner.

Although many people dismiss the aforementioned research as part of current trends in the fitness industry, Tai Chi was not developed overnight. It has been perfected over centuries and allows instructors and physicians to provide their students and patients with the fantastic benefits of a mind and body fitness regimen.

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Eston R. Dunn graduated from Florida Atlantic University in 1990 with a Bachelor Degree in Fine Arts and Exercise Science and Wellness. Eston has been in exercise videos and is certified in exercise leadership/personal training through the Aerobics and Fitness Association of America (AFAA), American Council on Exercise (ACE), and the American College of Sports Medicine (ACSM). He is an educator in Anatomy and Physiology and a trainer and teacher at a gym in Wilton Manors, Florida.