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Prevenzione delle cadute e resilienza con la pratica delle arti del Tai Chi Taoista™

Falls are a normal part of life yet we all know they can be life-altering events. Falls are especially devastating among older adults and are a leading cause of hospitalization due to injury and a major reason for admission to a residential care facility.  Fear of falling can itself affect our lives as we begin to avoid certain situations. Research into Tai Chi provides excellent evidence of benefit for preventing falls, improving balance and strength and increasing mobility.  With Taoist Tai Chi® practice you can feel more stable on your feet, increase your confidence, strength, resilience and stamina. It helps improve  posture, alignment and balance and allows you to move more freely. With increased flexibility, even if you fall, there is less chance you will have a serious injury. In addition many people practicing Taoist Tai Chi® arts have found a sense of lightness and well-being.

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In che modo il Tai Chi Taoista™ aiuta a prevenire le cadute e aumenta la resilienza.

Questo seminario online è stato registrato durante un programma in cui si è dato rilievo alla fisiologia, tenuto presso il Centro Internazionale, vicino a Orangeville, in Ontario, il 26 novembre del 2017.

Crispin Barker, presidente dell’Associazione Tai Chi Taoista in Gran Bretagna, fisioterapista di professione, disamina come la pratica delle arti del Tai Chi Taoista™ aiuti l’equilibrio, la prevenzione delle cadute e la resilienza.

Ricerca: Prevenzione delle cadute e Tai Chi.

Excellent evidence for preventing falls and improving balance.
  • Systematic reviews on Tai Chi and falls prevention consistently found a decreased risk of falls for Tai Chi practitioners as well as improvements in both static and dynamic balance. 
  • Studies also suggest that Tai Chi is the most cost-effective intervention to prevent falls. 
  • There is also good evidence that Tai Chi reduces fear of falling and increases strength in the lower limbs.

Huston, P. and McFarlane, B. (2016). Health benefits of Tai Chi: What is the evidence? Canadian Family Physician, 62, 881-90.

Tai Chi is consistently reported to be an excellent exercise program for promoting confidence and reducing falls.
  • Along with promoting strength, flexibility, and balance, Tai Chi also reduces fear of falling, which can cause many people to avoid activity, thus weakening their muscles and reducing balance further. Tai Chi is an excellent exercise program for promoting confidence and stability.¹
  • Tai Chi is effective for preventing falls in older adults. The preventive effect increases with frequency and duration of practice.²
  • “Tai Chi not only improves balance, but also improves confidence.” – Dr. Peter Harmer, professor of exercise and health science at Willamette University.³

¹Government of Canada (2014). Seniors’ falls in Canada; Second report. Public Health Agency of Canada, “Seniors’ Falls in Canada: Second Report”

²Huang, ZG., Feng, YH., Li, YH., and Lu, CS. (2017). Systematic review and meta-analysis: Tai Chi for preventing falls in older adults. BMJ Open, 7(2).

³Thompson, D. (2018). Tai chi: An ancient art may work best to prevent falls in old age. MedicalXpress.

Virtually all Taoist Tai Chi ® arts practitioners report improved balance with Taoist Tai Chi® practice.
  • More than 6000 of 12,000 Taoist Tai Chi®, arts practitioners across Canada responded to a National Health Questionnaire.
    • 96% reported improved balance
    • 84% reported improved mobility
    • 40% reported increased security in walking
  • A statistically significant relationship was found between the length of time practicing and the reduction of both fall frequency and severity of impact. 

Fung Loy Kok Taoist Tai Chi (2016). Promoting vitality and well-being: How Taoist Tai Chi® arts impact health and reduce stress on public health services.

Tai Chi shows superior efficacy for fall prevention over other interventions.
  • In a clinical trial involving seniors with a history of falls, those in the Tai Chi group showed a significantly lower incidence of falls compared to both the other treatment groups and the control groups. This effect held at the 6-month follow up testing as well. Interestingly, the Tai Chi group also performed better on tests of cognitive function.¹
  • One investigation of various exercise interventions found, not surprisingly, that exercises that require standing up rather than sitting are the most effective. Tai chi was noted to reduce individuals’ rate of falls by 19% as well as reducing the number of people who experience falls by 20%.²
  • Another study found high quality evidence that, compared with other interventions, Tai Chi reduced the rate of falls by 43% at short term follow up (less than 1 year) and by 13% at long term follow up (more than 1 year).³

¹Li, FZ., Harmer, P., Fitzgerald, K. et. al. (2018). Effectiveness of a therapeutic Tai Ji Quan intervention vs a multimodal exercise intervention to prevent falls among older adults at high risk of falling. JAMA Internal Medicine, 178(10), p1301–1310.

²Sherrinton, C., Fairhall, N., Wallbank, G. et. al. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 1.

³Lomas-Vega, R., Obrero-Gaitán, E., Molina-Ortega, FJ., and Del-Pino-Casado, R. (2017). Tai Chi for risk of falls: A meta-analysis. Journal of the American Geriatric Society, 65(9), p 2037-2043. 

Tai Chi may be the most cost-effective way to prevent falls.
  • There is good evidence that Tai Chi is the most cost-effective intervention to prevent falls.¹
  • A study involving the implementation of a year-long Tai Chi program in 36 senior centers calculated that they saved $917 for every fall that was prevented. The program resulted in a 49% decrease in falls.²

¹Huston, P. and McFarlane, B. (2016). Health benefits of Tai Chi: What is the evidence? Canadian Family Physician, 62, 881-90.

²Li, FZ., Harmer, P., and Fitzgerald, K. (2016). Implementing an evidence-based fall prevention intervention in community senior centers. American Journal of Public Health.

Che cosa dicono i praticanti a proposito di equilibrio, resilienza, prevenzione delle cadute e pratica del Tai Chi Taoista™?

“L’equilibrio è stato un grosso problema per me. Dopo un incidente d’auto nel 1974, stavo bene fino a quando non ho cominciato a  invecchiare. A quel punto ho notato che per mantenere l’equilibrio dovevo aggrapparmi a una ringhiera, o a qualsiasi appiglio a portata di mano. Ora in vari movimenti [delle arti] del Tai Chi Taoista™ posso dare calci e stare su una gamba sola, senza perdere l’equilibrio. Questo diminuisce il rischio di cadute all’aperto”

– Sandra, Peterborough, Canada (and Australia)

“Quando ho iniziato a praticare le arti] del Tai Chi Taoista™ usavo un deambulatore, poi sono passato a un bastone, ora nessun supporto.”

– Joan, Oshawa, Canada

“Senza [la pratica] del Tai Chi Taoista™ non camminerei; starei sempre su una sedia a rotelle. Sono nata con una paralisi cerebrale che compromette la coordinazione nel camminare e la vista. Uso due bastoni e una sedia a rotelle per lunghe distanze. [La pratica] del Tai Chi Taoista™ mi ha insegnato a concentrarmi davvero e a sentirmi più equilibrata mentalmente, fisicamente e spiritualmente (attraverso la meditazione).”

– Heather, Ottawa, Canada

“Con [le arti] del Tai Chi Taoista™ ho smesso di cadere”

– Hazel, Chicago, USA

“Quando ho iniziato a praticare [le arti] del Tai Chi Taoista™ usavo un deambulatore – 3 settimane dopo ero in piedi e praticavo tutti i movimenti.”

– Mary, Meaford, Canada

 

“Non solo ho molto più equilibrio e una migliore coordinazione, ma ho uno stato d’animo migliore e meno ansia.”

– Rodica, Toronto, Canada

 

How does Taoist Tai Chi® practice help?

Le arti del Tai Chi TaoistaTM comportano un’ampia gamma di movimenti, con profondo stretching e torsione continua della colonna. Tengono in esercizio l’intera fisiologia, inclusi i sistemi muscolare, scheletrico e circolatorio, ma anche tendini, articolazioni, tessuto connettivo e organi. Questa azione su tutto il corpo ha un profondo effetto sulla salute, aumentando forza, flessibilità e resilienza, quali che siano le nostre condizioni.

Le arti del Tai Chi TaoistaTM  sono anche una forma di meditazione in movimento che ha un effetto profondo sul cervello, calmando e schiarendo la mente.

Mantieni l’equilibrio – Muoviti con sicurezza – Sii attivo

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