Slow Motion You've probably seen them in parks when the weather is nice - small groups of people who look like birds moving in unison in a slow-motion choreography. They're practicing Tai Chi Chuan (translated as "supreme ultimate force") - an exercise technique adapted from ancient Chinese martial arts. In previous e-Alerts I've told you about some of the health benefits linked to regular practice of Tai Chi. And if you've been diagnosed with type 2 diabetes or warned by your doctor that you may be prediabetic, you'll be interested in new research that shows Tai Chi may provide exactly the type of exercise you need most: a gentle but effective workout that actually improves immune system response. Earlier this month, the British Journal of Sports Medicine published two studies that measured the effects of Tai Chi on type 2 diabetes markers. The first study comes from the University of Queensland in Australia where researchers recruited 11 middle-aged subjects with high blood glucose. For 12 weeks, subjects practiced Tai Chi combined with qigong (a Chinese breathing technique) for an hour or more, three times a week. Researchers report: "There were significant improvements in four of the seven indicators of metabolic syndrome including body mass index, waist circumference, and both systolic and diastolic blood pressure. As I've noted in previous e-Alerts, metabolic syndrome is a set of symptoms that creates a high risk of heart disease and type 2 diabetes. The Queensland team notes that subjects lost an average of 6.6 pounds while also making improvements in fasting insulin and insulin resistance. In the second study, 30 patients with type 2 diabetes and 30 healthy subjects participated in a Tai Chi program for 12 weeks. Researchers at the Chang Gung Institute of Technology in Taiwan report that subjects in the diabetic group significantly lowered levels of HbA1c - an important hyperglycemia marker that's not affected by daily fluctuations of blood glucose. In addition, a rise in a key immune system marker indicated improvement in immune response. Diabetics who give Tai Chi a try will likely enjoy other health benefits. In the e-Alert "Take My Pasta… Please!" (9/12/03), I told you about a 2002 study in which all the subjects were older women. After 12 weeks of two weekly sessions of Tai Chi, subjects reported significant improvements in balance, functional mobility, and a reduced fear of falling. In 2003, a Korean study examined a specific style of Tai Chi that was developed to improve physical functioning in arthritis patients. For three months, 22 women with osteoarthritis participated in the Tai Chi program. Their progress was compared to 21 women who also had osteoarthritis, fit the same demographic profile of the Tai Chi group, but didn't participate in the exercises. Tai Chi subjects experienced significantly less pain and stiffness and reported fewer difficulties performing daily functions compared to the non-exercising group. And in the e-Alert "Supremely Ultimate" (3/18/04), I told you about a Tufts-New England Medical Center review of nearly 50 different studies that examined the health benefits of Tai Chi on patients with chronic health problems such as multiple sclerosis and heart disease. In the Archives of Internal Medicine the Tufts team wrote: "Benefits were reported in balance and strength, cardiovascular and respiratory function, flexibility, immune system, symptoms of arthritis, muscular strength, and psychological effects." The researchers also noted that in older patients with chronic conditions, Tai Chi appeared to be a safe and effective means of promoting flexibility, balance control and cardiovascular fitness. The primary drawback to Tai Chi is that, unlike walking or lifting light weights, you can't just slip on some sweats and start exercising. Tai Chi involves specific series of movements - called "forms" - so getting started requires some training; either from a teacher, or through video or DVD instruction. Sources:
"A Preliminary Study of the Effects of Tai Chi and Qigong Medical Exercise on Indicators of Metabolic Syndrome and Glycaemic Control in Adults With Elevated Blood Glucose" British Journal of Sports Medicine, Published online ahead of print, 4/2/08, bjsm.bmj.com
"Regular Tai Chi Chuan Exercise Improves T Cell Helper function of Type 2 DM Patients With an Increase in T-bet Transcription Factor and IL-12 Production" British Journal of Sports Medicine, Published online ahead of print, 4/2/08, bjsm.bmj.com | 
